Cross-training: the key to a more resilient, capable body

While we all love our chosen activities, sports, and professions, we often neglect preparing our bodies properly and end up discouraged, injured, and/or not making progress towards our goals.

While we can’t prevent all injuries nor account for life events that will inevitably shift our focus away from training at our best, we can build a more resilient body to help reduce the chances as well as know what to do in order to recover quickly and get back to what we love: movement!

So, how do we create a more resilient body and keep making progress on our goals?

Cross-training! 

the incorporation of multiple types of training with the goal of increasing performance in your main discipline/activity, filling in the gaps of your current training, and preventing injury from overuse and/or fatigue

What makes cross-training so effective?

It decreases risk of injury and overuse while continuing to increase overall performance by working different muscle groups and factors that may be limiting your current performance. Incorporating varied but complimentary styles of training is essential for any athlete, performer, or active body not just to advance their performance but even just to maintain it.

What does a cross-training program look like?

A general cross-training program might look something like this:

• Training 4-6 days per week, sessions varying in intensity

• Strength training 2-3x per week, incorporating mobility into your warm up

• Cardio conditioning 2-3x per week

• Active recovery/stretching after intense training sessions

• Rest days 1-2x per week (doesn’t have to be sedentary, but should be limited to low intensity activities such as walking or gentle stretching).

What kind of cross-training is right for YOU?

This will vary depending on your goals, physical/mental needs, and the intensity/type of your current training but you can start to figure it out by asking yourself these 4 simple questions: 

1. What type of training are you currently doing? i.e. a cyclist might be biking 5x per week, a primarily cardiovascular endurance style of training.

2. How often, how long, and at what intensity are you training? i.e. a competitive pole dancer may be training for 1 hour, 5x per week at a high intensity but may be suffering from fatigue or injury from repetitive motions. This may indicate the need to incorporate additional rest days, active recovery drills, and/or lowered intensity/time of sessions.

3. What elements are missing from your current training? i.e. a marathon runner is likely getting enough cardio training but may be in need of additional strength training, particularly in the glutes and abdominals to stabilize their trunk and increase power in their stride.

4. What needs to be improved on in order for you to achieve your goals? i.e. a powerlifter likely won’t need to incorporate more strength training, however they may need to work on mobility and flexibility to maintain full range of motion.

Do you need to jam pack your schedule just to see progress? No, but you do have to put in the time to figure out what works for you and make the most of the time you do spend training! Don’t try to cram every style of training into your routine just for the sake of being “well-rounded.” Start adding in one or two extra sessions that will help complement and enhance your current routine.

If you’re not sure where to start, figuring out what those sessions would be can be the hardest part (second to staying consistent)... 

This is why I started Mvmnt Method:

a cross-training program and community designed to keep athletes, performers, and every active body in between conditioned, resilient, and doing what they love for longer.

If you’re not already cross-training, unsure of what you need to advance your performance, and/or need specific resources and support to achieve your goals, this is the program for you. Click here to learn more and start building a more resilient body and achieving your training goals.