Consistency in TRaining
By Sarah Willis, PhD
Whether we have a training plan to follow (from a coach, NTS, etc.) or an idea of the training sessions or program to achieve improvements in performance. Sometimes it is easy to motivate and keep to our training schedule, while other times it can be very difficult to keep the moral high and we might struggle to keep regularity when introduce new sessions. The consistency in our training is crucial to our success
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It is said that for high-level fitness, it takes 10 years to master and become an expert in that area or 10,000 hours of effort (Ericsson et al., 2007; Swann et al., 2014). As athletes, consistency in our training is important for performance, but also for our health, including both our physical and mental health as well as our wellbeing (Fox, 1999).
Especially when we introduce new concepts and try new things in our training, we need to haveperiodization or a plan of the fluctuation in intensity or duration as well as the style of efforts. For strength or rehabilitation exercise routines, we should at least have an idea of a routine that builds complexity or includes regular variations with the changing of phases in the season. Adaptations are known to occur after 2 to 6 weeks of training, where the typical cycle is ≤ 4 weeks (Haff, 2016).
In fact, for habits to become part of our body cycles and tendencies it takes 66 days (range 18-254 days) (Lally et al., 2009). These researchers stated that it would require self-control for task(s) to be maintained for a significant period before the desired behaviors become automatic. Therefore, we need to be diligent and prioritize these intended behaviors in our efforts to make positive changes in our lives and in our training patterns as it can take on average just over two months for a behavior to become part of our regular routine.
Find ways to help yourself with tricks to keep you motivated and getting the work done. Sometimes the 1st steps to get out the door can be the hardest, but once you get going, your body will take over and it becomes automatic. Once you are on your way, you will thank yourself, just let your body do the work to get through the session or effort. Below are some suggestions, but it is a mind game with yourself to see what works for you.
- ‘Just’ get dressed – put on an item of training clothing, once you do this, then you are going for it
- ‘Just’ put your shoes on – then you are going out the door
- ‘Just’ roll your mat out – then you are doing your routine
- ‘Just’ pack your bag – then you are going for an adventure
- Think of small rewards for these behaviors (reward treat after a difficult session, check or sticker on list, etc.), which can work towards a bigger reward over time.
Day after day, week after week, month after month, year after year – maintain your focus on your goals (refocus). Have a goal/aim for each session (execute this high-intensity session well, focus on technique ques, maintain my form, better hydration, improved nutrition during session, etc.), phase/cycle, season/year, etc. Stick to your goals and regularly refocus yourself by dialing in on the consistent behaviors in your training patterns.
Most important of all is to trust in the process and remember that it takes time to achieve excellence, there are ups and downs like a rollercoaster for all sorts of reasons (i.e., illness, injury, mental challenges, life stresses, life changing moments, etc.), that is all part of the process and part of life. The more we realize this and find ways to understand that some things take time to go through and some things need time for change/adaptation to occur, the easier I believe it is to let it all be part of the process.
Trust and believe in yourself. Dedicate yourself to your training and work for consistency in your actions and rhythms. It is important to be grateful for what you have in this process and those supporting you and do your best each day to achieve your. As mentioned, some days will be great and some not, but that is all part of it – trust this process – and go for it.
You are enough and you can do this. Go for your goals and don’t let anyone get in your way. You decide. Do it for yourself!
Good luck in the coming season!
References:
Ericsson, K. A., & Williams, A. M. (2007). Capturing naturally occurring superior performance in the laboratory: Translational research on expert performance. J Exp Psych: Applied, 13(3), 115–123.
Fox, K. (1999). The influence of physical activity on mental well-being. Public Health Nutrition, 2(3a), 411-418.
Haff, G. (2016). Strength and Conditioning for Sports Performance. Routledge. New York, NY.
Lally, P., van Jaarsveld, C. H. M., Potts, H. W. W., & Wardle, J. (2009). How are habits formed: Modelling habit formation in the real world. Eur J Soc Psych, 40(6), 998–1009.
Swann, C., Moran, A., Piggott, D. (2014). Defining elite athletes: Issues in the study of expert performance in sport psychology. Psych Sport Ex, http://dx.doi.org/10.1016/j.psychsport.2014.07.004