Recently, I had a conversation with a pro athlete who’s been facing some challenges. I believe they’re still capable of incredible performances, but one thing I told them was, “You just need to get back to the basics.”
In today’s world of training trends and new methodologies, it’s easy to get caught up in the latest techniques—especially when they’re linked to the success of a few elite athletes. However, it’s important to remember that professional athletes often have very different physiological capacities, schedules, and support systems than the average athlete. What works for them may not necessarily translate to your training.
Don’t Throw Out What Works
When incorporating new methods into training, one of the biggest mistakes athletes make is a complete "rip and replace" approach. Not only is this hard for the athlete to adjust to, but it also makes it nearly impossible to identify which changes were effective and which were detrimental.
Instead, I advocate for a more measured approach:
- Maintain the Core Foundation: Keep the aspects of training that are already working.
- Introduce Changes Gradually: Add one or two new elements at a time and assess their impact.
This way, you can adapt without losing what already drives your success.
Start with the Basics
The first step I take with any athlete—whether a pro or an age grouper—is to establish a consistent rhythm and routine that fits their life. Once that’s in place, I take inventory of their limiters (the factors holding them back from achieving their goals). These may include physical weaknesses, skill deficits, or even mental barriers.
At the same time, I assess what type of athlete they are. For example:
- Some athletes thrive on intensity, improving rapidly but risking burnout if they push too hard.
- Others are more durable, requiring longer, steadier efforts to achieve their best.
Understanding this allows me to tailor the plan to the athlete’s unique physiology and psychology. Objective data like testing and performance metrics are essential, but so is observing how the athlete feels and responds. The mental aspect of training is often as critical as the physical.
Stick to the Fundamentals
While new methods can be exciting, the truth is that the fundamentals never go out of style. Every training plan should prioritize the following cornerstones:
- Endurance: Do you have the capacity to cover the distance or effort required for your goal?
- Strength and mobility: Can you maintain the level of output and movement patterns necessary to perform well?
- Fueling: Are you able to fuel your body effectively to sustain both endurance and strength?
- Thermal Regulation: Are you prepared to handle the environmental conditions (e.g., heat or cold) during training and racing?
These basics form the backbone of a successful athlete. Without them, even the most innovative training methods will fall short.
Takeaway: Smart Evolution, Not Revolution
Incorporating new training methodologies can absolutely elevate your performance—but only when done strategically. Establish a solid foundation, identify your limiters, and assess how any new addition complements your unique needs.
Remember, progress doesn’t come from chasing every trend; it comes from consistently applying what works, refining it over time, and staying true to the fundamentals.