DEFINITION
Cross training refers to training in multiple sports or activities to improve overall fitness and performance.
EXPLANATION
Incorporating exercises and sports outside your primary training can have several benefits:
- Improves cardiovascular endurance
- Develops muscular balance and coordination
- Reduces injury risk from overuse
- Alleviates mental staleness and training plateaus
- Works different muscle groups and energy systems
Common examples of cross training for runners include cycling, swimming, rowing, and strength training. Weightlifters may utilize metcon workouts, plyometrics, and agility drills as cross training. Allowing for enough variation and recovery helps maximize results.
EXAMPLES
Forms of cross training:
- Cycling or swimming for runners
- Calisthenics for weightlifters
- Yoga for flexibility and active recovery
- Sports like basketball, tennis, volleyball
- HIIT workouts using different modalities
RELATED TERMS
- Modality – A form of training or exercise
- Concurrent training – Combining cardio and resistance training
- General physical preparedness (GPP)
- Unilateral training – Exercises using one limb/side at a time
COMMON RELATED QUESTIONS
- How often should I cross train if training for a specific sport? 1-2 times per week is a good starting point.
- Should I do cross training on rest days or workout days? Either, depending on your recovery needs.
- Does cross training decrease performance in my main sport? No, it offers variation to prevent staleness.
DO NOT CONFUSE WITH
- Multisport training – Competing and training for multiple sports simultaneously. Cross training utilizes other sports to complement primary training.
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