Crossing new boundaries

Crossing new boundaries

Cross-training is a series of exercises that utilises a variety of training methods outside an athlete’s main sport to enhance overall fitness. As S&C coaches, we have been incorporating this form of training into performance development for quite some time. There are numerous benefits, as well as important considerations, if you plan to include it in your programme.

We shall outline the benefits and key points to bear in mind when integrating cross-training into your fitness programme. Much like participating in multiple sports, cross-training plays an instrumental role and yields similar outcomes in terms of athletic development.

However, playing multiple sports may not be a feasible option for every athlete. This is where cross-training can help, as it offers similar benefits.

All athletes work diligently to improve their skill and fitness within their sport. Keeping them energised and tapping into their full potential is the ultimate goal of any training programme. During the season, athletes are often subjected to repetitive movements.

To prevent boredom and reduce the risk of injury, introducing variety can be an effective complement to cross-training. Learning new skills, developing a robust mindset, and building work capacity across different aspects of fitness can provide a welcome break from repetitive strain and rigid norms.

Not only does training with these methods help develop various abilities relevant to an athlete’s sport, but it can also foster a sense of competitiveness that simulates similar processes encountered on the field of play. Introducing a competitive structure within a controlled environment can assist athletes in pushing through challenging moments. It need not replicate actual competition entirely, but it can serve as an engaging and effective alternative.

Moreover, it can help cultivate leadership and team-building skills, particularly through the mutual encouragement that athletes offer one another while engaging in different sports or group training sessions. This is especially valuable for individual sportspersons, who can gain a great deal from such interactions.

Integrating cross-training can help develop a more well-rounded athlete, enhance recovery, build character and mental resilience, and reduce the risk of injury.

It is important to first identify the areas that require improvement before incorporating cross-training into a programme. The chosen activities should be enjoyable for the athletes to avoid boredom and, crucially, to prevent stagnation in their skill development and sport-specific performance.

Each athlete’s individual ability and fitness level may present challenges. To address this, it’s essential to select appropriate exercises and modify them as needed.

Typical work-to-rest ratios range from 1:1 to 2:1 intervals, depending on the demands of the session. Progression is key — starting from low intensity and gradually moving towards higher intensities.

– Execute a general warm-up.

– Start slow — pick basic and less intense movements.

– Identify a work-to-rest ratio that would be relevant to the current level of fitness.

– If using weights, make sure to choose the proper weight for the number of reps and/or time that will be required to maintain proper technique.

– Perform a proper cool-down.

– Get adequate rest between training sessions.

– Include proper recovery sessions.

– Ensure proper hydration and nutrition according to calorific need and goal.

– Hiking (with and without weight vests/rucksacks or some added weight)

– High-altitude training

– Varied types of yoga

– Pilates

– Aqua strength work

– Gyrokinesis

– Swimming or surfing

– Rowing or sailing

– Weightlifting circuits

– Bodyweight circuits

– D.B. circuits

– K.B. circuits

– Hybrid combo training

– Respite from boring routine

– Variety of stimuli

– Work capacity development

– Decrease burnout

– Prevent recurring injuries

– Prevent muscle imbalances

– Prevent overuse injuries

– Develop supplementary components of fitness

– Comprehensive improvement

Published on Apr 28, 2025