Training Frequency: How often should an athlete train for optimal results?

Training frequency directly reflects the results an athlete will see in the long term.  The number of training sessions per week, per body part, during pre and post season, is determined by many factors.  These factors include training goals, age, general health, work capacity, nutritional status, recovery, and lifestyle.

Research on training frequency during pre and post season indicates that the optimum training frequency for improvements in strength and flexibility is three to five times per week.  Training frequency for improvements in cardiovascular training is four to six times per week, with six days being the most beneficial amount.

In-season training frequency is different from pre and post season training frequencies. In-season training should be decreased slightly because of two major factors, sport specific practices (cheerleading practice) and overtraining. Overtraining is a major threat to an athlete’s progress during their season training; athletes tend to train at a volume that places too much stress on their bodies both physically and mentally.  This in turn can cause injury and burnout.  Research shows that training at least one to two times per week is sufficient to maintain the physical, physiological, and performance improvements that were achieved during pre and post season training.

For optimal results, athletes should follow the Cheer360 approach.  A healthy lifestyle, which includes a diet rich in nutrients, and a hard work ethic that places emphasis on mental focus.  Cheer360’s approach will enable all athletes to increase their strength and endurance and allow them to train harder, more efficiently, and frequently, creating positive results with a decrease in setbacks.

Kent Tarburton is Cheer360’s Co-Founder and Director of Fitness. He holds Personal Training certifications through the National Academy of Sports Medicine (NASM), the American Aerobic Association International (AAAI), the International Sports Medicine Association (ISMA), and is a certified Mental Game Coach.