Have you ever watched the Olympics or a professional sport and wondered what it would take to train like an elite athlete? Of course, being an athlete is their job, so most are dedicated to full-time, year-round training schedules.
However, the methods that drive their elite success are actually not as difficult to implement or extreme as you might think. Most of the key strategies elite athletes follow are pretty straightforward and can be adopted by anyone of any fitness level.
It’s pretty simple—Olympic athletes prioritize performance, while most gym-goers are motivated by aesthetics, and that shift in mentality changes everything.
In this article, we’re going to give you the performance blueprint many elite athletes follow that will have you training like an Olympic athlete (and still give you a killer physique.)
10 Proven Strategies to Train Like an Olympic Athlete
You might not have a goal to compete for a gold medal or a Heisman trophy (or maybe you do.)
Either way, the (surprisingly simple) strategies elite athletes use are ones anyone can implement to transform their fitness journey.
You don’t have to jump in to incorporating all ten of these all at once. Pick a few of these key performance strategies Olympic athletes use and then gradually keep adding more. We do suggest eventually adopting each to your lifestyle, but even if you only choose to apply a few, you should see a significant difference in your results.
1: Shift Your Focus To Performance-Focused Goals and Benchmarks
Most gym-goers train for aesthetics. There’s nothing wrong with hitting the gym to look good, but if you want to train like an Olympic athlete, you’ve gotta adopt the mentality that performance trumps physique.
Olympic athletes rarely train to “look good.” Their training revolves around performance metrics that directly impact their athletic success. Now, that’s not to say you won’t end up with a killer body. It’s rare that an elite athlete doesn’t have an impressive physique– but that’s a byproduct, not the goal.
The focus of an elite athlete is setting goals (the broader desired outcome you want to achieve) and benchmarks (specific, measurable points of reference used to track progress) that are centered around things like strength, power, endurance, agility, and precision (not aesthetics.)
Here is an example of the difference between an aesthetic-based goal and benchmark versus one that is performance-based:
- Aesthetic-Focused Goal and Benchmark: If you are aesthetic-focused, your goals and benchmarks might sound something like: “I want to lose 10 pounds by summer. I will do this by doing six 30-minute cardio sessions per week, weight-training four days a week, and eating a diet that puts me in a calorie deficit.”
- Performance-Based Goal and Benchmark: If you have a performance-focused mindset, everything revolves around what your body can do rather than how it looks and would sound more like: “I want to be stronger. I will increase my deadlift by 50 pounds within the next six months. I will accomplish this by following a structured strength program, progressively overloading my lifts by 5% every four weeks, prioritizing recovery, and ensuring my nutrition supports muscle growth and performance.”
Don’t think that this shift in focus means you won’t see changes in or reach any body composition goals you might have. When you track performance metrics instead of mirror reflections, you can expect aesthetic improvements and more.
Having performance-centered goals and benchmarks gives you:
- More measurable progress markers
- A stronger sense of accomplishment
- Clear direction for each training session
- Sustainable and maintain results that are both physical and aesthetic
Additionally, focusing on performance increases the likelihood that you will stick with your training long-term. Research shows that performance-focused mastery goals (improving skills) lead to greater long-term adherence than appearance-based motivations.
Not sure how to set performance-based goals and benchmarks? We’ve got you! Here are six tips to help you get started.
6 Tips For Setting Performance-Based Goals and Benchmarks
1: Define Your Ultimate Goal(s)
We like using the SMART method for goal setting (Specific, Measurable, Achievable, Relevant, and Time-bound.) The first thing you will do is write out the specific skills or areas of strength you want to build.
Be honest with yourself on whether the goal is actually achievable and relevant and remember to prioritize skill and strength improvements over appearance. Instead of saying, “I want bigger legs,” shift to “I want to squat 1.5x my body weight.”
Pro Tip: Being honest doesn’t mean selling yourself short. Don’t be afraid to aim high; just be realistic to avoid unnecessary disappointments. We’ll be talking about this in a second, but remember that you can always adjust your goals and benchmarks.
2: Break Your Goal Down into Measurable Milestones
Once you have a specific goal, you will then set short-term (4-6 weeks), medium-term (3-6 months), and long-term (1+ year) benchmarks that will help you reach the end goal.
Assuming this example would be achievable for your lifestyle, that breakdown might be: “I want to increase my squat by 50 pounds. I will reach this goal by gradually adding weight each week, ensuring proper form, and following a structured progressive training program.”
- Short-term goal (4-6 weeks): Increase my squat by 10 pounds. I will do this by adding 2.5 pounds each week while maintaining good form. I will film all my workouts to ensure I am executing all movements correctly.
- Medium-term goal (3-6 months): Increase my squat by 30 pounds. I will do this by sticking to a progressive overload plan with proper recovery, ensuring 2-3 squat sessions per week.
- Long-term goal (1+ year): Increase my squat by 50 pounds. I will track my progress monthly, continue building strength with targeted accessory lifts, and focus on recovery and mobility work.
This breakdown makes the goal very specific, measurable, and achievable, with clear checkpoints along the way, ensuring you stay motivated and on track to hit the end target.
3: Create A Progressive Overload Style Training Program
Athletes have a very methodical training program that ensures progress without plateaus and decreases their risk of injury and burnout. Most achieve this by using something called progressive overload.
If you aren’t sure what progressive overload training is, we will tell you in strategy number three. You can also read this in-depth article on progressive overload training.
4: Track Your Progress
There is no way to know if you are progressing if you don’t write everything down. Keep a log of all your workouts, listing specific performance metrics like the exercise, number of sets, reps, weight, rest times, etc.
If you really want to train like an Olympic athlete, take tracking progress a step further and write down your sleep statistics, the foods you ate, the timing of your meals, how much water you drank, the supplements you took, and even your stress levels. Doing this will help you see how factors outside of training might be impacting your progress.
5: Adjust Your Program As Needed
As we mentioned earlier, you should aim high but always set goals that seem achievable and realistic. For example, it could be dangerous to force your body to attempt to lift too much, too soon. Or, if you know you only have time to train 4 days a week but try to follow a program that requires you to be in the gym 6 days a week, you are setting yourself up for failure and disappointment.
You can always adjust your program! If you notice you are progressing faster than outlined in your original benchmarks, great! If you feel like it, adjust your program for loftier goals. But if you are suffering from burnout, especially if progress stalls or you are injured, you should definitely adjust your training program to
Pro Tip: Adjusting doesn’t always mean tweaking your workouts. You might only need to take a look at your recovery and nutrition strategies (we’ll talk more about the importance of these things in strategy numbers 6, 7, and 8.)
6: Commit To Better Daily Habits
Your training sessions are just a small part of your day. The key to sustainable progress lies in all the habits you build outside of the gym, not just focusing on hitting performance benchmarks or never missing a workout.
Committing to better daily habits could mean having a structured morning and evening routine, passing up on processed foods and choosing foods that fuel your body most of the time, drinking plenty of water, stretching, and getting enough quality sleep every night.
2: Use a Periodization Training Method
Olympic athletes don’t “wing it” and certainly don’t allow their training to be stagnant. They typically follow a periodization training program, which provides a strategic structure and breaks the year into phases that build upon each other for peak performance.
This type of training goes beyond changing your workout or switching things up by going from free weights to machines or vice versa. Essentially, instead of doing the same routine indefinitely, they work in strategic phases that ensure they are ready for competition season and reduce the risk of hitting plateaus, getting injured, or developing overtraining syndrome.
Periodization training is broken down into three phases: macrocycles (the entire program, usually a full year), mesocycles (a training block within a macrocycle, usually 4-8 weeks), and microcycles (the smallest unit within a mesocycle, usually a week or two.)
Olympic athletes structure their periodization in these same three phases; however, the specifics of the program are typically centered around competition schedules. For example, an Olympic athlete’s periodization program might follow this structure:
- Off-Season: A phase dedicated to building a strong foundation and addressing any individual performance weaknesses. Athletes also prioritize more recovery in this phase to ensure they’re physically prepared for the more intense training phases ahead.
- In-Season: As competition season approaches, training shifts and becomes slightly more sport-specific. Workouts are designed to refine skills and simulate the demands of upcoming events. Strength and conditioning are still important, but the overall training load is adjusted to prevent fatigue and injury risk and maximize performance on competition day.
- Competition Week/Day: This will look different for every sport and athlete, but the goal is to continue to train for peak performance while minimizing fatigue. Recovery strategies, nutrition, and mental preparation are crucial in this phase.
With verbiage like “off-season” and “competition day,” it might feel like periodization is only for elite athletes, but it’s actually something anyone of any fitness level can benefit from.
Periodization training can:
- Prevent overtraining and burnout
- Maximize strength and endurance gains
- Help you peak at the right time
- Ensure optimal recovery is built into your plan
Within your periodization program, you should be aware of and include something called performance hierarchy, which we will discuss next!
3: Create a Performance Hierarchy
Olympic athletes don’t improve recklessly—they follow a safe and strategic performance hierarchy. This isn’t your actual progressive overload program. It is an exercise or skill hierarchy that ensures you’re building a solid foundation before attempting more advanced techniques.
By following a performance hierarchy, you avoid the temptation to skip steps that are crucial for your safety. Rushing ahead before mastering the basics can not only stunt your progress but also increase your risk of injury.
Here are the three key pillars for establishing your performance pyramid:
Foundation Goals
If you’ve been training for a while, you can probably skip this step. These are the basics. It’s your starting point. You must master basic movement patterns and develop fundamental skills first. For example, if you’re aiming for more advanced lifts, you need to first perfect your form with basic exercises like squats, deadlifts, and push-ups.
Development Goals
Once your foundation is solid, you can adjust your program to include more advanced movements. An example might be transitioning from assisted pull-ups to regular pull-ups. Or starting with a power rack for squats, which has safety features that help prevent injury, and moving to a squat rack without assistance, which requires more stabilization.
Peak Performance Goals
These goals would be considered the pinnacle of your physical capabilities. They are the big targets that can only come after you’ve built your base and development levels. For example, if you’re working on Olympic lifting, a peak performance goal might be hitting a 2x bodyweight clean and jerk. If you’re training for endurance, it could be finishing a marathon in under 4 hours.
Pro Tip: When training for aesthetics, people typically gauge progress by logging scale weight and taking progress pictures. There’s nothing wrong with tracking these markers, but they shouldn’t be your primary focus if you are training like an Olympic athlete. Instead, you need to prioritize tracking performance metrics.
You will do this by keeping a training log to track things like your workout loads ((weights lifted, reps, sets), endurance stats (mile time, VO2 max, heart rate variability), skill improvement (key movements, agility drills, explosive power) as well as recovery data (your resting heart rate, heart rate variability, sleep quality, mobility progress, etc.)
Looking at performance improvements over aesthetics provides more accuracy as to whether you are ready to advance to the next hierarchy. It also provides more sustainable motivation than physical changes alone.
4: Balance Intensity and Volume with Training Cycles
Training at max intensity every session is a recipe for injury, burnout, and hormonal imbalances. That is why most elite athletes prefer using a progressive overload training program, as it’s the best way to ensure you have a good balance of intensity and volume.
Whatever training method they use, smart Olympic athletes always carefully balance:
- High-intensity vs. Low-intensity training days
- Heavy lifting vs. Cardio or speed and agility work
- Training vs. Recovery blocks
An example of how a balanced Olympic athlete training cycle might look would be:
- Week 1-4 (Volume Phase): Higher reps, moderate weights, more conditioning.
- Week 5-8 (Strength Phase): Heavier weights, lower reps, moderate volume.
- Week 9-12 (Power Phase): Speed, explosive movements, and peak lifting intensity.
- Deload Week: A lower volume and intensity week for recovery.
Pro-Tip: Do not be afraid to take complete rest days. It will not derail progress or put you behind in reaching your goals or benchmarks. The same goes for deloads. Plan one deload week about every 4-6 weeks to let your body fully adapt and recover. We promise you will come back better!
5: Train Your Brain
Physical training means nothing without mental discipline. Olympic athletes understand that their mental state often makes the difference between winning and losing. Mental toughness is a critical component of success.
Like your muscles and skills, it’s something that you can develop with consistent practice. Here are three well-known mental conditioning techniques you can use to train your brain:
1: Visualization
Studies show that mentally rehearsing movements can enhance performance. Picture yourself executing perfect form before lifting.
2: Positive Self-Talk
Replace doubt with performance-driven statements. Example: Instead of “I hope I can lift this,” say, “I’m strong enough for this.”
3: Optimal Stress Management
Olympic athletes use breathing techniques and mindfulness to stay calm under pressure. Try box breathing (inhale for 4 sec, hold for 4 sec, exhale for 4 sec, hold for 4 sec).
6: Don’t Neglect Rest and Recovery
If you want to train like an Olympic athlete, you need to recover like one. It’s not while you are training that the progress happens; it’s during rest and recovery.
Training breaks down your body– literally. When you train, you are creating microscopic muscle tears that are necessary for growth, but they must be fully repaired to grow stronger and perform better. This can only happen if you give your body enough rest and proper recovery.
A well-thought-out periodization program will incorporate rest and recovery strategically in a way that matches your training intensity and goals. If you choose to take a different training approach, just make sure that you do not neglect rest and recovery.
Here are a few different types of rest and recovery techniques that Olympic athletes prioritize:
- Complete Rest Days (no training, no cardio, complete and total rest)
- Active Recovery Days (only low-intensity movement like walking or gentle yoga)
- Cold and Heat Therapy (cold water plunge and infrared sauna)
- Mobility Exercises and Stretching
- Massage or Percussive Therapy (theragun)
Pro Tip: Proper recovery isn’t only about taking rest days and using techniques to relieve sore or tight muscles. It also includes the deload weeks mentioned earlier, as well as adequate sleep and proper nutrition, which we will discuss in the next two Olympic athlete strategies.
7: Get Enough Quality Sleep
If you aren’t getting enough quality sleep, there is no way you will fully recover. During sleep, your body and mind undergo a type of recovery that you can’t get any other way. Sleep isn’t optional for peak performance; it is required.
Most elite athletes aim for 8-10 hours per night to maximize muscle recovery, optimal hormone production, and cognitive function. They also stay on a sleep schedule and focus on REM and deep sleep, not just total hours.
Here are a few tips to improve sleep for athletic performance:
- Stick to a consistent sleep schedule (even on weekends).
- Sleep in a cool, dark, quiet room (blackout curtains, white noise if needed).
- Avoid blue light (screens) before bed—it disrupts melatonin production.
- Consider Sleep Supplementation to help improve sleep quality and duration.
Pro-Tip: Quality sleep isn’t only about duration. You might be surprised by how poor your sleep quality is. If possible, track all of your sleep statistics using a wearable (like an Oura ring or Whoop) to see just how much your sleep quality might be affecting your recovery and performance.
8: Fuel Your Body With Proper Nutrition
Your muscles can’t recover, grow, or perform well without proper fuel. Olympic athletes follow nutrition plans tailored to performance, not just looks. These plans aren’t one-size-fits-all, so you will need to consider your training intensity and goals and then track your intake and adjust it based on performance feedback.
That said, there are a few key performance nutrition guidelines you can follow to help get you started:
- Remember, Protein Is King: Aim for no less than 0.8-1.2g per pound of body weight daily to support muscle recovery. That is the absolute minimum. Many performance experts suggest even more.
- Don’t Neglect Carbohydrates: Carbs are essential for energy and optimal performance. Just skip the sugary processed carbs and focus on eating complex carbs (sweet potatoes, oats, brown rice, quinoa, etc.)
- Incorporate Healthy Fats: Low-fat diets are not a good idea if you want to keep your joints healthy and hormones balanced. Ensure you get plenty of Omega-3s by eating things like salmon, avocados, nuts, and olive oil.
- Stay Hydrated: Dehydration can impair performance, slow recovery, and lead to fatigue. If you are training like an Olympic athlete, preventing that requires more than just drinking plain water.
The science of hydration tells us that you should also use a high-quality electrolyte product in your water during and/or after training (sodium, potassium, magnesium) to help replenish the minerals lost through sweat and maintain optimal muscle function and hydration balance.
As far as nutrition timing, this isn’t as important if your goals are centered around aesthetics. But what you eat and when you eat it can be important if you are focused on performance, especially the meals you choose before and after your workouts.
Here is a general guide for what your pre and post-workout meals should look like:
- Pre-Workout: You should aim to have this meal within an hour of training and stick to fast-digesting carbs and protein (banana + whey protein) to avoid stomach upset and for quick energy.
- Immediately After Your Workout: A fast-acting whey isolate protein powder and a fast-acting carb formula with a specific type of carbohydrate (like dextrose) designed to quickly transport nutrients into your muscles, jumpstarting recovery.
- Post-Workout: A balanced meal with protein, carbs, and healthy fats (such as chicken, rice, and avocado) to refuel, repair muscles, and optimize recovery.
If you want to learn more, read this article that discusses a little more in-depth what to eat before and after your workouts.
9: Consider Performance Centered Supplementation
Supplements aren’t mandatory, but strategic use of certain ones can enhance recovery and performance, helping you train like an Olympic athlete.
Here are a few supplements to consider:
- Whey Protein Isolate: A perfect fast-digesting protein for post-workout muscle repair, aiding in muscle growth and recovery.
- Creatine Monohydrate: Well-studied and shown to boost strength, power, and endurance. Recent studies also show that regular creatine use may have cognitive benefits, including improved focus and mental clarity.
- Pre-Workout: A quality pre-workout supplement is a formula taken before your training that can give you an extra push so you can make the most of your workouts. Depending on the ingredient profile, a pre-workout can help boost energy, focus, and/or enhance endurance.
- Electrolytes: The science of hydration is really interesting. Fluid balance is important for preventing dehydration and reducing cramping, but it goes beyond only drinking plain water. A quality hydration supplement helps replenish what’s lost during intense training sessions.
- Omega-3s: Supports joint health, helps reduce chronic inflammation, and promotes optimal hormone health.
- Magnesium & Zinc: Both are essential for muscle recovery, quality sleep, and maintaining immune function. Magnesium helps relax muscles, while zinc is crucial for repairing tissue and promoting recovery.
- Iron & Vitamin D: These are both common deficiencies in athletes that impact energy levels and overall performance. Iron supports oxygen transport in the blood, while Vitamin D helps with muscle function and immune system support.
- Gut Health Support: Your gut is connected to almost every bodily function, including immunity, hormones, metabolism, and nutrient absorption. If you want to look, feel, and perform at your best, your gut microbiome must be healthy. Probiotics and prebiotics are key supplements to consider to promote a healthy gut microbiome.
Pro-Tip: When buying supplements, stick to a trusted brand that prioritizes third-party testing to avoid contaminated products. This is especially important for athletes who are tested for banned substances. Our top picks for supplement companies you can trust are RAW Nutrition and Revive Supplements.
10: Hire A Coach
All Olympic athletes have a coach (usually multiple coaches). Coaches provide them with the expert knowledge, guidance, honest feedback, and accountability they need to reach their full potential and maximize their performance.
If you really want to train like an Olympic athlete, consider hiring a personal trainer or fitness coach that can help you:
- Identify weaknesses and correct movement patterns.
- Optimize training and recovery cycles.
- Push you beyond your self-imposed limits.
- Help you avoid injuries and overtraining mistakes
- Assist with nutrition and supplement suggestions
Pro-Tip: Look for a personal trainer or fitness coach who specializes in performance training, not just general fitness, and ensure they have proper credentials. At RAW Athletic Club, we have a team of certified personal trainers and fitness coaches with a variety of specialties to match your goals.
Conclusion
If you want to train like an Olympic athlete, it might require a little forward thinking and planning, but you don’t have to make training your full-time job. Try implementing these ten strategies and you will no doubt see better results.
We know that training like an Olympic athlete isn’t for everyone. Even though the performance principles they use are pretty straightforward, many still require structure and next-level commitment and discipline.
If you are a beginner, aging, or would rather take a more simple training approach, check out our “Beginners Guide To Fitness” and these articles on “How To Build A Custom Workout That Works” and “Fitness Tips For As You Get Older.”
Either way, whether you want to train like the elite or would love to have a little guidance in getting started, our team of expert trainers would love to help you! At RAW Athletic Club, we offer personalized training programs and a gym atmosphere where you can reach your goals and have expert support along the way.
Explore our facility in Port St Lucie, FL or Stuart, FL and book your tour today!
