Athletes strive for peak performance and mastering in their respective sports. All athletes looking to train effectively to propel them forward should be incorporating cross training. Cross training incorporates different types of workouts and training methods outside of the athlete’s typical repertoire to develop specific components of fitness and skill. It embodies a diverse blend of methods, including endurance, strength, hand-eye coordination, and balance beyond your primary sport’s focus. This approach enriches your physical fitness and nurtures comprehensive athletic development. Whether it’s for increasing endurance or boosting strength, cross training offers a multifaceted approach to achieving your highest athletic potential.
**This is not medical advice. Please consult your medical provider for more information.
The Benefits of Cross Training
Cross training has multiple benefits for both athletes and active individuals. Athletes often focus on sport-specific training. And while this is a requirement of any sport, incorporating cross training into your routine can significantly enhance performance, reduce injury risk, and promote athletic longevity.
By varying movement patterns, athletes and active individuals can utilize muscles not often used in their sports. This can not only strengthen the underutilized muscles in their sport, but also helps prevent overuse injuries caused by repetitive movements. In turn, you are reducing your chances of developing muscular imbalances by ensuring that you are not overloading the same muscle groups consistently.
In addition to injury prevention, cross training can also help with mental variety and reducing burnout. Psychologically, new and fresh workouts keep burnout at bay from the usual sport-specific training. On top of strengthening mentality, building physical strength, stability, and coordination will result from cross training. The profound benefits of this all-encompassing approach to training make it clear why athletes and athletic individuals should be incorporating cross training for sports performance.
Core Components of an Effective Cross Training Program
Incorporating a balanced mix of elements can help athletes develop a well-rounded program that supports long-term success. An effective cross training program will include things like strength training, cardiovascular conditioning and endurance, mobility work, and sport-specific skill development.
Strength training builds the muscular strength and power required of many sports. It also help reduce your risk of developing injuries. Cardiovascular conditioning, like cycling and swimming, can improve endurance while also supporting recovery and minimize high-impact stress. Swimming is often an effective training method for athletes who are injured due to it’s low-impact activity on the body and it still provides cardiovascular endurance. Mobility work reduces stiffness and improves movement efficiency. This involves yoga, pilates, and dynamic stretching. Finally, sport-specific skill development should complement your primary sport by improving performance, but should not detract from the main training focus. For example, athletes playing baseball must have good hand and eye coordination. Playing soccer or working on soccer drills focuses on foot/eye coordination, but gives the upper body a much needed break and reduces the risk of overuse injuries in the upper extremities.
Being able to mix in all of these components will help develop a well-rounded program to support your success.
Strategies for Integrating Cross Training
Remember, the core element of cross training lies in workout diversity. When integrating this training method, consider the collaboration between endurance training, strength training, and mobility work. Cross training is not about replacing your core activities, but enriching them with diversity through training and workouts. Start by weaving in sport-specific activities that complement your primary sport. If you are a marathon runner, work on endurance training, but do it through rowing or cycling one day. If you play golf, give hockey or pickleball a try.
Another way to start incorporating cross training is to work on aspects that your particular sport often neglects. For example, endurance athletes focus mainly on endurance and cardiovascular conditioning. These athletes also need to work on building up strength. Try incorporating lifting workouts to build muscular strength. Conversely, if you focus a lot on strength and power in your sport, switch it up and work on mobility or endurance training.
While the majority of your focus should be on your sport’s specific training needs, incorporating other elements here and there will be beneficial. This helps with a complete and well-rounded training program and most importantly, reduces the risk of injury to keep you playing longer.
Cross Training for Endurance Athletes
Cross training is useful for endurance athletes to boost performance. Not only does variety through cross training prevent boredom that often comes with the repetitive training routines, but it also alleviates repetitive stress on the same muscles and joints.
Integrating swimming and cycling can immensely benefit runners by improving their cardiovascular fitness without the impact of constant running. For endurance athletes who may be swimmers, running and rowing can be a good way to incorporate cross training to continue with sport-specific development, but by using various muscle groups.
Strength raining is going to be crucial for every endurance athlete. Many injuries come from a lack of strength and muscle imbalances. Emphasizing strength training helps reduce that risk. If you are a runner and want to learn more about why strength training is important for you, check out this blog post!
Here are some ideas for incorporating cross training as an endurance athlete:
Low-Impact Cardiovascular Training
Builds endurance while reducing joint impact:
- Cycling – for low-impact cardiovascular conditioning
- Swimming – for low-impact cardiovascular conditioning and recovery
- Rowing – also strengthens the upper body, core, and legs
- Elliptical – mimics running motion with less impact
Strength Training
Builds functional strength, power, stability, and reduces injury risk:
- Bodyweight exercises (squats, lunges, push-ups) – for functional strengthening that can also be low-impact
- Resistance training (olympic lifts, kettlebells) – builds strength in underutilized muscles
- Balance exercises – a simple, yet effective unilateral strength and stability workout for runners
Cross Training for Strength Athletes
For strength athletes looking to elevate their game, integrating mobility exercises and core stability can help with reducing muscle imbalances while also helping with transfer of power. For explosive athletes like baseball and softball players, football players, and soccer players (to name a few), transfer of power is essential. Pilates and yoga are both excellent ways to work on both core stability and flexibility.
Incorporating unilateral work is also going to be very important for strength athletes. This not only helps with reducing muscle imbalances, but it also train underused muscles. Take a baseball player or a golfer: these sports involve a lot of rotational movements, but to one side only. Cross training can still incorporate rotational movement training, but focus on the opposite side. This helps reduce muscle imbalances, but also gives a break to those muscle groups that are constantly doing the same work over and over again.
Here are some ideas for incorporating cross training as a strength athlete:
Cardiovascular Conditioning
Improves endurance, recovery, and overall work capacity:
- Rowing – full body work
- Sled Pushes & Pulls – for strength, power, and conditioning
- Cycling – low-impact cardio without excessive muscle fatigue
- Swimming – improves cardiovascular fitness while promoting active recovery.
- Jump Rope – also works coordination
Mobility & Flexibility Work
Improves range of motion and injury prevention:
- Pilates – for flexibility, core strength and stability, and unilateral work
- Dynamic Stretching & Mobility Drills – prepares the body for heavy workouts and reduces injury risk
- Foam Rolling & Myofascial Release – reduces muscle tightness
Explosiveness, Unilateral Work, & Athlete-Specific Training
Boosts power, athletic performance, and reduces muscle imbalance:
- Plyometrics (box jumps, broad jumps) – for explosive power
- Kettlebell Work – improves hip drive and grip strength
- Medicine Ball Slams & Throws – for rotational power and transfer of power through the core
- Unilateral Work (single leg deadlift, RDL, etc.) – addresses muscle imbalances
Injury Prevention Through Cross Training
We have talked about how cross training helps reduce the risk of injury, but exactly how does this work? The magic in cross training lies in the ability to sprinkle variety into your regimen. Imagine if you were to do the same exact training routine for your sport, day after day, week after week. The monotony would would get boring, you would lose motivation to continue, and the muscles you’re training would never get a break. This is where the beauty in cross training lies.
Now imagine you have set days during the week where you are working on sport-specific tasks. Once a week, you decide to switch it up. One week, you decide to try a swimming workout and are surprised by how tiring it is after just a couple of minutes of laps. At the same time, your muscles feel pretty good and you don’t feel like there was any high-impact on them that tires you out. Then on another week, you play a game of pick-up basketball with some of your friends. It’s refreshing because you’re giving another sport a try, you’re socializing with friends outside of your regular teammates you see day in and out of practice, and you’re also gaining hand and eye coordination and working quick explosive movements. Not to mention… you’re having FUN!
These small breaks from our typical sport and training regimen not only give the body a break from the same tasks we work on, but it also provides a mental break. Mental breaks are just as important as physical breaks. All too often we pay attention only to physical recovery and not enough to mental recovery. Taking care of your body means also taking care of your mind, and vice versa. This variety not only keeps the flame of motivation alive, but also significantly reduces risk of injury. It keeps up your athletic skills, rests commonly used muscles will strengthening up often underutilized ones, and keeps your mind motivated to continue with the sport(s) that you love.
Measuring Progress and Adjusting Your Cross Training Plan
Initially, you might not notice subtle shifts in your progress. Seeing day to day changes won’t reveal much. But over the weeks, growth is undeniable. Your pacing during runs might improve. You might notice that you don’t feel as tired during heavy training days. The time it takes you to run three miles can decrease and you may notice how less winded you feel. Tracking progress doesn’t necessarily have to translate to your specific sport, even though sometimes it can. It is important to consider that it isn’t always about numbers or stats. Tracking the way you feel during workouts, paying attention to cues of mental burnout, and feeling more motivated to want to train for your sport are all ways to track progress. If you find things are working with your current programming, then great! If not, adjust your training plan based on feedback from your body, mind, and performance metrics. Sometimes it can take some testing and retesting, but when you find the right program and routine for you, you will know.
Finding Balance in Your Sport
Think of cross training as a holistic approach to athlete training. It highlights the significant of embracing a variety of training methods. This provides each athlete with a personalized approach to their respective sport. Two soccer players who are teammates on the same club team might not have the same cross training plan. One athlete might need to focus more on strengthening unilateral work to reduce obvious muscle imbalances. The other might need to emphasize mobility work due to chronic hamstring and calf stiffness. The essence of cross training lies in its ability to foster diverse workout regimens and ensuring that each person achieves optimal physical fitness while mitigating the risk of injury.
I encourage you to explore an array of cross training methods. Try something you would never think to try. Test out a free workout class at the gym with a friend. The possibilities are endless. But remember, the road to maximizing your athletic potential is paved in variety. While it is important to focus on what your sport requires, switching it up a little from time to time will take you further than you think.
References
Tanaka H. Effects of cross-training. Transfer of training effects on VO2max between cycling, running and swimming. Sports Med. 1994;18(5):330-339. doi:10.2165/00007256-199418050-00005
TL;DR
Cross training is a multifaceted training approach that incorporates different methods from your primary sport to enhance overall athletic performance. It addresses the key aspects of physical fitness and aims at improving skills not focused on in the primary sport. It is even effective in injury prevention and quicker recovery. Cross training promotes a well-rounded athletic development and is great for all athletes and non-athletes alike.
