How to Train Like an Olympic Athlete
Isabella Cannon
| 4 min read
Have you ever wondered what it takes to be an Olympian?
If you watched the Paris Olympic or Paralympic Games this summer, you might have gotten swept away seeing your favorite athlete compete. While they seem to perform with such ease, you know there are hours of work put into their physical training. Let the inspiring efforts of these athletes motivate you to achieve your workout goals this year.
While the exact routines of the Olympic legends may be beyond your personal schedule and lifestyle, adapting their sessions can be a great way to enhance your own performance and fitness.
Workouts and modifications to try
Running
Norway’s Jakob Ingebrigtsen won gold and set an Olympic record in the 1500-meter race in Tokyo and won the 5,000-meter race in Paris. His training approach has become synonymous with the Norwegian Method, notably a workout called the double threshold.
You’re familiar with “the burn” in sports. Threshold is short for lactate threshold, or the effort right before you feel the burn. It’s a workout with a high return on investment. The Olympian’s double threshold involves doing two interval workouts in a day. An example is 4 x 2 miles in the morning at marathon pace, then 12 x 2 mins at half-marathon pace in the evening.
Modification: Realistically, most runners don’t have enough time in their day or volume in their training to do double threshold sessions. As a modification, consider adding in a threshold workout during your training. For example, try running 3 x 5 mins at an effort you could hold for around one hour in a race with a few minutes of jogging in between.
Rowing
According to the National Library of Medicine, resistance circuit-based training is an effective training method to decrease total body fat and increase muscle mass in adults.
Meghan Musnicki of the United States has won two Olympic gold medals in rowing. Here is a circuit she includes in her upper body workout:
- Plank walk out to alternating shoulder tap
- Superman arm and leg holds
- Pushups
Modification: This circuit doesn't require any equipment and can be done anywhere. These three moves are designed to target your upper body and strengthen every inch of your arms. You can do any combination of repetitions and sets based off your goals and experience level and add resistance or weight when needed.
Gymnastics
American gymnast and 11-time Olympic medalist Simone Biles includes strength training, circuit training and endurance training in her workout routine. Besides practicing her gymnastic skills, she also emphasizes the importance of cross-training, stretching, taking rest days and prioritizing her mental health in therapy.
According to a study by the National Library of Medicine, the prevalence of depression and anxiety in elite athletes is 34%, higher than in the general population. In 2019, the International Olympic Committee released a comprehensive statement with recommendations for mental health care of elite athletes. The document underscores that physical and mental health are inseparable, and that treatment should consider the impact on performance.
Modification: You can try a modification of her endurance training by performing high intensity interval (HIT) workouts once a week. You can try biking, sprinting or swimming. Alternate with about 1 minute of high intensity cardio and then 3 minutes of slow and steady movement. Repeat that for a 20-minute workout. For example, if you decide to run, sprint for 30 to 60 seconds, then walk or jog for 3 minutes. Remember to stretch after working out, just like Biles.
Afterward, don’t forget to take care of your mental health with meditation and grounding techniques.
Common traits found in Olympic athletes
There are a few key characteristics Olympians share besides natural talent. According to a study conducted by the National Library of Medicine, being an Olympic athlete takes not only physical, but psychological preparation to perform well.
- Self-discipline: The ability to persevere after facing adversity is a great quality to have both on and off the court.
- Self-awareness: Knowing and listening to both your mind and body is essential to training for physically and emotionally demanding sports.
- Viewing stress positively: Many Olympians view stress as a challenge instead of something they should fear.
- Goal-oriented: Olympians show a greater capacity to set and work toward specific performance goals. This allows them to mentally prepare for games and have a clear strategy to perform their best.
- Expert support: Olympians rely on expert support for personized training regimens, coaching, and dieting plans. Seeking expert support may assist you in your training endeavors when looking for specific results.
The Importance of Recovery
Rigorous workouts can lead to burnout, which is why recovery is equally important as the training itself. According to an article by UCLA Health, exercising too much, too often or too intensely, can lead to problems. It can stop you from achieving your fitness goals if you’re training for a big race or competition like the Olympics. Taking rest and recovery days are essential to any athlete's workout plan.
