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With the Olympics coming soon to Tokyo in 2020, there’s no doubt that a good amount of training and work will be put into place for the athletes competing. Although most of us won’t be professionally competing in the Olympics, we can learn a few things from the world’s top athletes on achieving amazing results and how they put forward their best in competition.
So whether you are looking to get active or searching for inspiration from an Olympic-style training programme, incorporating some of the tips below can help optimise your workouts for better results, physically and mentally.
So how will an Olympian’s training strategy benefit me?
These strategies include improving core strength, flexibility, fat burning, building lean muscles and increasing bone density. As a result, following these tips can improve your overall lifestyle and physical fitness.
Olympic athletes spend enormous amounts of time training to reach their peak physical condition. Not only that, but they also have a team of elite coaches, nutritionists, doctors, and scientists behind them to help. Therefore, each training programme adopted by Olympic athletes consists of scientifically-backed strategies helping them achieve gold, silver and bronze at the Games.
We’re not saying that you should go to extreme lengths to reap the Olympic benefits, but instead, consider some of these tips as even for non-athletes, adopting these strategies can gain similar performance benefits.
5 takeaways from an Olympic-style training
Here are some key tips from an Olympic-style training programme to help you enhance your overall health, performance and wellness.
#1. Don’t just focus on one training aspect
If you’re training for a specific cause like running a marathon, it would make sense to primarily focus on the goal of running. However, professional athletes follow a mix of different exercise types to help keep their bodies well-rounded and strong.
Incorporating other exercises besides your main regime can help build up your body to work more efficiently, perform better and be stronger.
#2. Actively prevent injuries
For professional athletes, injury prevention is the most important aspect to consider in their programme as an unlucky injury can deny an opportunity in a prestigious event.
Injuries are more likely to happen when you undergo rigorous training. However, incorporating the right warm-ups and stretches can drastically reduce the chances of injury. Most warm-ups involve cardiovascular exercises and stretches to help the body prepare for movement.
Furthermore, injuries can also be caused by using the equipment incorrectly. If possible, you should work with your coach or a professional to help you use the equipment correctly and safely.
Lastly, keeping yourself hydrated is important to help prevent muscle spasms (which can result in injuries). When in doubt, always listen to your body and try not to over-train as it can do more harm than good.
#3. Pay special attention to your diet & nutrition
Whatever athletic training style you follow, fueling your body appropriately is important. As different sports have different energy requirements, it is important to ensure you’re consuming enough calories to fuel your training programme.
While it is possible to roughly estimate your energy requirement with a fitness tracker, the best way to optimise your diet with your workout is to consult a dietitian, who can give you professional advice based on your circumstances and training regime.
#4. Make sure you rest & recover
Although many believe that Olympians may train round the clock, that’s far from the truth. Resting is an important training strategy to help your body recover from training. It helps your body muscles, bones and connective tissues to rebuild and recoup from the stress of training.
Some of the most effective recovery plans for athletes include sleep, massage, stretching and hydrotherapy.
Lauren Gibbs, who is part of the USA Women’s National Bobsled Team, uses some of these recovery tools and techniques:
- Using foam rollers, lacrosse balls & compression boots
- Cold tub & hot tub
- Soft tissue work (massaging soft tissues)
- Dry needling to ease muscular pain
- Pilates & stretching
- Relaxation techniques & sleep study
#5. Don’t forget your mental health
The truth is Olympic-style training can be both physically and mentally exhausting. In fact, mental health disorders can affect up to 35% of athletes at some stage in their career. It can be very demotivating and mentally tolling if you aren’t achieving your goals as fast as you’d like. This is why you need to pay special attention to your mental health.
Olympic swimmer Michael Phelps has recently opened up about his struggles with mental health. In an interview, he stated that after every Olympic game, he believed he fell into a major state of depression and anxiety. Fortunately, the Olympic committee has begun to recognise the impact of mental health and introduced programmes to help handle, detect, and support athletes in this aspect.
If you are feeling demotivated or even depressed as a result of your training, we recommend following these tips to deal with the stress.
How OT&P can help
No matter what training regime you choose, incorporating some of these aspects (even just a little) into your exercise routine can help optimise your performance. Just be cautious that you are not overdoing it and exhausting yourself. Always listen to your body and stop if you need to.
If you’re looking for well-rounded advice to help with your training, please feel free to get in touch.
AT OT&P Healthcare, we have a dedicated sports medicine clinic to help patients by offering a range of sports advice and counselling. We also offer sports-related guidance for performance enhancement, injury prevention and training, and other considerations such as diet, functional medicine and mental wellness.
