Master Cross-Training: Unleash Your Hidden Potential

Cross-training is more than just mixing workouts up for variety. It is a strategic approach in which individuals (most of the time athletes) incorporate exercises and movements outside of their primary sport to enhance their abilities and reduce injury risk..  Alex Morgan, women’s soccer superstar, is a prime example of this philosophy.  No doubt, Morgan dominates the soccer field but is also dedicated off-field to strength training and boxing.  These two cross-training choices are a likely contributor to her explosiveness on the field, agility and ability to quickly change direction, and resilience to injury.  Developing skills outside of her main sport not only gives her a competitive edge but also the ability to perform repetitively at an elite level.  Let’s uncover how with this strategy, anyone willing to step outside their exercise comfort zone can unlock similar performance and injury-prevention benefits  

Benefits of Cross-Training

Cross-training can positively impact your physical health, mental outlook, and function in everyday life. Being FAST and agile sounds fun and pretty amazing, to be honest, but for us in the gen-pop, non-pro-athlete realm, the benefits go beyond the playing field, let's explore:

Injury Prevention

Our bodies are amazing creations, designed for various movement patterns.  Constantly repeating the same motions (running, powerlifting, throwing, direction changing) puts constant stress on the same muscle groups and joints.  Cross-training allows us to counteract this by introducing different movement patterns.   A bodybuilder who adds in boxing and footwork can strengthen the joints, tendons, and ligaments and improve balance, simultaneously allowing overused areas to rest while building resilience in less-utilized muscles.

Busting Plateaus

“If You Always Do What You've Always Done, You'll Always Get What You've Always Got.” 

~ Henry Ford

The same goes for your body, changes start to diminish as you routinely go through the same fitness routine.  As time more time passes (again in the same routine), you may notice you aren’t progressing at all.  This is known as a plateau, and it just means your body is adapting like it’s supposed to.  Cross-training forces your body out of its comfort zone as it adapts to new stressors and modalities you will start to see progress again.  A basketball player who incorporates strength training challenges their muscles in fresh ways, allowing them to get up and down the court faster, jump higher, and shoot with more ease and accuracy.  

Adding Some Spice

Fitness is mental just as much as physical, and even the most dedicated athlete can sometimes hit mental walls.  Cross-training helps to fight that monotony.  Instead of dreading another run on the treadmill, you may find pickleball more exciting and just as effective.  This enthusiasm translates into consistency and increased effort, which is key for long-term fitness.

Well-Roundedness

While most athletes spend time trying to perfect their craft year-round, true fitness requires well-rounded development.  Cross-training highlights your weaknesses and forces you to address physical gaps your primary sport doesn’t help with.  Pole vaulters can gain much-needed flexibility and core strength by incorporating more yoga, while a cyclist might explore weightlifting to develop explosive power.  By being aware and targeting your weaknesses, you break through limitations that may be slightly holding you back in your primary sport.

Daily Functionality

Cross-training aligns perfectly with the idea of “functional fitness”, that truly being fit and strong isn’t about physical tasks, it’s about being capable and resilient in everyday situations.  Think effortlessly carrying in groceries, tackling a challenging hike on vacation, playing with kids and not gassing out.  The diverse movements of cross-training make you strong, agile, balanced, and physically able to crush whatever life throws your way.

Rediscovering Fun

It’s no secret that as we grow older in our years, we slowly lose the element of play.  Cross-training allows us to incorporate play and new things just for the enjoyment of the activity.  Maybe you strength train and decide to incorporate a quick pick-up game post-workout for some extra leg work and cardio.  Maybe competition is your jam, you love lifting weights but are missing that “edge” so you pick up a martial arts class.  Prioritizing fun and what you desire can reignite your passion for fitness and keep you engaged long-term. 

How to  Get Started with Cross-Training

If this cross-training talk has piqued your interest, and you’re ready to reap the rewards, let’s break down some practical steps on how to get started:

1. Set your goals.  Think - what do you want cross-training to help you achieve?  Injury prevention? Boosting performance in your primary sport? Or, simply less monotony in your current routine?  Define this clearly first to guide your activity choices.

2. Choose your activities.  When choosing activities you want to consider your current fitness level, your interest, and what you have access to.  Looking to add a little competition and spice to your routine, pick up a mixed martial arts class of some sort.  If you need low-impact options due to injuries or to improve recovery, try cycling or yoga.  Experiment and find something you enjoy!

3. Build a basic plan.  Start gradually, adding in 2-3 cross-training sessions a week alongside your current routine is plenty enough to make a difference.  Be sure to save room for recovery days!

4. Track your progress.  Look beyond the scale here.  Are you improving in your primary sport?  Is your mobility or nagging injuries getting better?  How’s your endurance improving?  Monitor multiple aspects of success to keep yourself motivated!  

Now that a strong foundation has been set let’s dive into how you can strategically tailor cross-training to achieve more specific goals.

Cross-Training for Specific Goals

Understanding how to tailor your cross-training approach is key to maximizing your results.  Here are a few strategies for different athletes and fitness enthusiasts:

Basketball Players

• Focus: Strengthening stabilizer muscles around the ankles and knees for injury prevention.  Improving core strength for balance and power.  Improving agility and speed for court movement.  

• Optional Activities:  Strength training, with both a max effort and dynamic effort day.  Plyometrics, loaded and unloaded jumping, and agility work. Mobility work or yoga/pilates.

• Benefits:  Reduced ankle and knee injuries.  More powerful jumping and rebounding.  Faster change of direction and general speed.  

Golfers

• Focus:  Developing rotational strength and power.  Improving core stability.  Improving shoulder and hip mobility.  Building stamina for longer/multi-round tournaments.  

• Optional Activities:  Strength training. Pilates/yoga.  Swimming. Biking or rucking. Rotational core work.

• Benefits:  Improved speed and accuracy through the club swing.  Reduced risk of back pain.  Improved endurance for longer days on the course.

Weightlifters

• Focus:  Improving mobility for proper lifting form. Activating underused muscles to prevent imbalances.  Injury prevention.

• Activities:  Pilates/yoga.  Swimming.  Martial arts.

• Benefits:  Increased range of motion.  Reduced stiffness.  More balanced strength development and stability.  

Fitness Enthusiast:

• Focus:  Breaking plateaus.  Preventing boredom.  Improving overall athleticism.

• Optional Activities:  The options are endless; Pick-up basketball.  Rucking.  Bike riding.   Pickleball.  Martial arts. 

• Benefits:  Renewed motivation and love for fitness.  Increased calorie burn.  Feeling and performing better in daily activities and tasks.

Tips for Success

Here are a few additional tips to help you get the most out of your cross-training journey:

• Listen to your body: Rest days are essential for recovery and injury prevention. If you are feeling overly sore or fatigued, listen to your body and take a break.

• Find an accountability buddy:  Training with a friend or trying group classes can boost motivation and make workouts more enjoyable.

• Fuel your workouts properly:  Proper nutrition supports your energy levels and recovery. Pairing cross-training with a protein-rich diet full of whole foods is just as important as the training!

Conclusion

The realm of cross-training involves understanding that variety and strategic training along side of your main sport or routine unlocks performance enhancement, injury prevention, and new levels of functionality and motivation.  Whether you’re an athlete, like Alex Morgan, or you're an everyday athlete of life, cross-training has something to offer.  Break free from the ordinary, unlock your potential, and achieve goals you never thought were possible!  Amplify your fitness and try cross-training!

Thanks for reading!