While you may not be suiting up to compete in the Paris Olympics, non-Olympians like you and me can learn a lot from the world-class athletes who are. The same process that helps these champions hone their bodies and minds to set world records can actually help non-Olympians improve their health, fitness, and overall well-being. From the importance of coaching to effective recovery strategies, these Olympian training secrets can elevate your fitness journey to the next level. Prior to the Sydney Olympics in 2000, I had the opportunity to work with Olympic hopefuls as a resident intern strength and conditioning coach at the ARCO Olympic Training Facility in San Diego, California. Many of the basic principles I learned from living, eating, and training with these “superhumans” continue to impact my approach to health, fitness, and performance today. Whether your life mission is to bring home the gold or simply to feel great into your golden years, these training secrets of Olympic athletes can help you create and sustain lifelong health habits, empowering you to become a “super” version of yourself.
Get a Coach for Accountability and Expertise
Despite being blessed with unimaginable talent and work ethic, Olympic athletes turn to a coach to help them weather the storms of training and competition. In addition to expertise, a coach provides critical outside perspective, motivation, and accountability. This mentor also serves as a soundboard for insights, frustrations, and questions. If the most talented, motivated athletes in the world rely on a coach to stay on track, it’s evident that everyone could benefit from similar mentorship.
Hiring a coach, whether a personal trainer or a health coach, helps you create and sustain healthy habits, providing the expertise and motivation needed to accomplish your goals in the safest, most efficient way possible. For instance, healthy habits can be nurtured with the guidance of a professional to ensure effective and lasting changes.
Trust the Process of Long-Term Change
When an Olympic athlete ceremonially dips their head to receive a medal, that moment is the result of following a carefully designed, strategic plan. Success at the world-class level comes from years, sometimes decades, of preparation. During this time, the athlete and their coach continually assess what is needed to accomplish their goals.
They practice trust and patience while focusing on small details done consistently. They know that success doesn’t come overnight, so they create a plan and stick to it. The plan may be modified, but never fully abandoned. If athletes and coaches abandoned their plans due to panic or doubt, they wouldn’t build on their successes; instead, they would be repeatedly starting over without allowing their initial plan the time needed to yield results. When you want to change your habits to improve your health, create and stick to a plan. Don’t expect changes overnight. Set realistic long-term goals alongside incremental, achievable objectives along the way. Commit to simple, consistent steps that gradually develop over time. If you follow the plan but continue to fall short of your expectations, modify it without abandoning it entirely.
Recovery Is King
One of the most significant takeaways from working with world-class athletes is that they train hard, but recover even harder. Just like their training, recovery is planned and intentional. Olympians understand that training serves as the stimulus for growth, but it’s through recovery that actual improvement occurs. Without effectively managing sleep, stress, nutrition, and other recovery aspects, the impact of their training is significantly diminished.
For non-Olympians, the need for recovery is equally critical. We face stress throughout the day that can push us to grow physically, mentally, emotionally, and spiritually. However, just like with Olympic athletes, this growth only happens with appropriate recovery. Stress without recovery leads to burnout. Recovery can come through sleep, healthy nutrition, meditation, or other practices that replenish your energy.
Consider simple, time-efficient habits you can incorporate into your day to sustain your energy and performance. Being aware of how hard and frequently you work out is crucial. If you find yourself always sore, injured, or stagnant, consider replacing a high-intensity exercise day with a low-intensity session, or take the day off altogether. This approach aligns with the emphasis placed on core stability and recovery.
Prioritize Quality Over Quantity
World-class athletes train with an incredible level of detail. They know that while training volume is beneficial, the quality of their workouts is what separates the “good” from the “great.” Olympians understand that training effectively will yield larger dividends than merely increasing quantity. They strive to minimize unnecessary training stress on their bodies.
Similarly, anyone aiming to improve their health and fitness should prioritize quality. If time constraints hinder your exercise routine, realize that you can often achieve more in 20 to 30 minutes of focused, strategic exercise several days a week than you would through hours of wandering around the gym.
Improving the quality of your workouts may involve focusing on technique, switching up activities for more specificity to your goals, or seeking professional coaching to ensure that you maximize the quality and efficiency of your fitness plan. For instance, effective recovery practices can maximize results, as discussed in our in-depth piece on exercise and managing diabetes.
As you watch the Paris Olympics, reflect on how these principles can assist you in your lifelong journey toward health and fitness.
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