Paris Games 2024: How to Train Like an Olympian
Reviewed by: Dr. Steven Knauf, D.C.
By Sara Butler
The Paris 2024 Olympic Games are right around the corner. As the opening ceremonies for the games inch closer, you’ll find that the Olympic spirit is alive and well around you.
While you may not have fitness goals that include the Olympic trials, that doesn’t mean you can’t train like an Olympian. There is something to be learned from Olympic training methods and skill development for the everyday athlete—or for those who just want to be in better physical shape. You can harness the power of an Olympic training program to benefit you, even if you’re not going to be anywhere near Paris in 2024.
What Does It Mean to Train Like an Olympian?
When you train like an Olympian, that usually means you have a rigorous training program and the mindset to meet your goals. But if you want to get technical, there are a few keys to an Olympic athlete’s training, some of which could be put to use in your own non-Olympic training program.
Commitment - An Olympic athlete is dedicated. They train for hours each day, even in the off-season. They make lifestyle choices that align with their training goals, too.
Discipline - Olympic athletes are known for their discipline. They follow structured training programs and don’t deviate. That means they have the mindset to push through setbacks, distractions, and fatigue.
Goal setting - Olympians have clear goals that are measurable, otherwise their Olympic dreams would stay dreams! They have short- and long-term goals to help give them motivation and direction.
Specialized Training - Olympians participate in strength and conditioning, refine their techniques and form, and do drills that are sport-specific.
Mental toughness - Training for the Olympics isn’t comfortable, so mental resilience is a must. Overcoming setbacks, doubts, and challenges to reach their goals is crucial.
Recovery - Olympic athletes may be busy, but they temper burnout and injury by making sure that they get enough rest to recover from their training sessions.
Adaptability - Not everything goes to plan, so Olympians must adapt to circumstances that can shift. They’re flexible -- and not just in how far they can bend their joints.
What Are the Key Principles Behind Olympic-Level Training?
When a person is training for the Olympics, they attempt to achieve peak sports performance. There’s something everyone can learn and put to use in their daily lives from the fundamental principles used by Olympic athletes. After all, you want to do your best in your chosen workout. That’s why understanding the key principles behind training for the Olympics is important for everyone, even you couch to 5K-ers.
Gradual overload - If you want to reach peak performance, you can’t do the same thing at the same intensity all the time. That’s why athletes in all sports will gradually increase the duration and intensity of their workouts. Over time, this leads to improved athletic performance.
Periodization - Many top athletes will organize their training into phases so that each has a specific emphasis as well as specific goals. Olympic athletes will have pre-competition and competition phases, which allow them to peak at just the right time. If you’re training for something specific, this is a good way to be at your best at the right time.
Individualization - No two athletes are the same, that’s why training programs need to be tailored to individual goals, needs, and abilities. Your age, experience, physiology, and history of injuries all play a role in understanding what is right for you.
Recovery and regeneration - Every athlete, no matter their level, needs rest and recovery to be at their best and prevent injuries. Olympic athletes have rest days, participate in active recovery, get massages, and visit the chiropractor as a part of their training programs.
Strength training - It’s not just all about cardiovascular endurance. Reaching peak performance also includes strength training to help you develop speed, resilience, power, and agility.
Nutrition and hydration - You can’t expect peak performance on beer and burgers. Fueling your body the right way through nutrition and hydration will help your body to adapt and help to optimize your recovery and keep your energy levels up. You need a balanced diet with plenty of nutrients.
Practical Tips for Adding Olympic-Style Training into Personal Workouts
If you want to harness some of the Olympic spirit and put it to work in your training program, you only need to incorporate a few key strategies.
Be clear with your goals - You must decide ahead of time what your fitness goals are and then create some clear, measurable objectives to meet along the way.
Be progressive in approach - Just like an Olympic athlete, you should slowly increase the resistance, volume, and intensity of your workouts over time. This helps to challenge your muscle groups to build them up.
Include interval training - Incorporate high-intensity interval training (HIIT) into your workouts. This will help to not only improve your cardio fitness but also help stimulate your metabolism and burn calories.
Practice Olympic lifts - Find out how to do Olympic-style lifts such as the snatch, clean and jerk, and their variations. These lifts are highly effective for developing full-body strength, power, and coordination. Start with light weights and focus on mastering proper technique before gradually increasing the load.
Have recovery Strategies - Make rest and recovery a priority in your training plan. You must make sure you’re sleeping enough, eating right, drinking enough water, and doing active recovery as a part of your plan.
Cross-train - Your workouts should have different exercises in them to help you not get bored or hit a plateau. Cross-training includes things such as swimming, cycling, yoga, or martial arts that work as a complement to your usual workouts. It will help to improve your overall fitness.
Track your progress - Make sure you not only track your workouts but your progress, too. This way you can adjust things if you need to meet your goals.
Sports That Spectators Can Explore to Engage With the Olympic Spirit
If you want to bring a little of that Olympic spirit to your workouts, there are many sports you can explore.
- Track and field
- Swimming and diving
- Gymnastics
- Basketball
- Soccer
- Tennis
- Cycling
- Volleyball
- Wrestling
- Triathlon
The Health and Fitness Benefits of Participating in Olympic-Style Training
There is a wide variety of health and fitness benefits to training like an Olympian because of the emphasis this type of training has on mental resilience and physical conditioning. If you put to use some of the principles of Olympic training in your workout regimen, then you can expect to see the following.
- Improved strength and muscle development
- Improved cardiovascular fitness
- Better agility and speed
- Increased mobility and flexibility
- Better balance and coordination
- Improved weight management
- Enhanced mental wellness
- Improved injury prevention
- Better lifelong fitness habits
You may not have dreams of running the 400 at the Stade de France, but that doesn’t mean you can’t tap into your inner Olympic athlete and become the best race-walker in your neighborhood. Many principles are at the heart of the Olympics that everyone can make a part of their daily lives.
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