If you’re not sure if you’re too old to be able to make it to the Olympics given your current skill level, consult with a specialist who can evaluate your chances.
If you have already finished school, you still may have to make major sacrifices like relocating or quitting your job. Keep in mind that to make it to the Olympic level, you will have to hand over a lot of money for coaches, training facilities, travel expenses for competitions, and many other additional and sometimes unforeseen costs.
You may be able to find coaches through the Internet or through a network of athletes in your sport. Make sure that the coach you choose has experience putting athletes through the Olympics. A coach acts not only as a fitness trainer, but also as a guide and mentor through the grueling training process.
You can also turn to your coach or your gym for information on how to qualify.
Make sure that your warm up includes not only stretching but also light jogging or jump roping, as well as dynamic warm ups like lunges and squats. [4] X Research source Ask your coach or a fitness trainer what the best warm ups are for your individual sport.
Athletes training for the Olympics often take one day a week off to rest physically and mentally. If another schedule works for you, run it by your coach, but remember that you should rest at least one out of every ten days. [5] X Research source
What you focus on the most in your training depends on your sport. For instance, long-distance swimmers will focus mostly on distance and endurance, while a power lifter will focus mostly on strength training. [6] X Research source
Fellow athletes are also a great source of support, since they understand the physical and mental challenges of training.
Start with small competitions to get used to the pressure of competition. Then work your way up to bigger tournaments or qualifiers. For many sports there is a clear trajectory of competitions that leads up to the Olympic qualifiers.
Because you are training rigorously, it’s essential to get a second opinion from an expert to help you make nutritional choices. Even if you compete in a sport like long-distance running in which it helps to be lean, remember that your calorie intake should be much higher that the average person’s because of the amount you burn daily. Always wait at least half an hour between eating and starting your daily training.
If you are exercising intensely for several hours a day, aim to drink half your body weight in fluid ounces of water. [10] X Research source Drink a beverage with a three to one ratio of carbohydrates and protein after your workouts, like chocolate milk. Carbohydrates will restore what you lost during your workout and the protein will help rebuild your muscles. [11] X Expert Source Scott Anderson, MA, ATC, SFMA, DNSPSports Medicine & Injury Prevention Specialist Expert Interview. 24 March 2020.
To get to sleep faster and feel more rested, try not to look at screens or watch TV at least 30 minutes before you go to bed.
Meditation is also a good way to relax your body and your mind, especially when practiced regularly. Learn how to meditate through a class or by reading resources online. [13] X Research source Visualization, or imagining yourself achieving your goal, is a powerful technique that can help you before a major competition. Remember to always listen to your body and to your own needs.
The physical trainer may assign you exercises that reduce your risk of injury for preventative care. Many athletes also find that having weekly massages as well as visiting the sauna helps to relax muscles, which in turn reduces the chance of injury. Always consult with a physical therapist or movement specialist before engaging in any kind of high-intensity training. They’ll be able to assess your physical history and warn you of any risks to your body associated with working out intensely. [16] X Expert Source Scott Anderson, MA, ATC, SFMA, DNSPSports Medicine & Injury Prevention Specialist Expert Interview. 24 March 2020.
