The 2 building blocks of a successful program

As we enter the summer season many athletes will now also be entering an important training phase. For most team sports we enter the offseason and for other track and field athletes it is the beginning of competition season. In both cases this time of year is extremely important for athletes. An offseason can make or break many athletes. Often the pressure and excitement can distract athletes from the real goal. Progress is always key when it comes to training. Without progress there’s not much point training.

In terms of physical development progress comes in the form of adaptation. When we train, the body is placed under stress which we must adapt to if we want to survive it. Some adaptation takes more time than others and this must be factored in. For that reason most athletes tend to leave big goals for the offseason where they have time to work on things without needing to focus on competition. The two critical components to a training program are consistency and recovery. Both tend to be taken pretty lightly. Everyone plans to be consistent and most people think they recover, but what does that really look like on the ground?

Consistency is a word kicked around a lot by coaches and it always seems to come with a motivational talk paired with team commitment. No doubt they are also important but often they cloud the issue. When I think consistency I think frequency and volume. Is the athlete training enough to support adaptation towards their goal. In some cases this may mean training twice a day and in others maybe once or twice per week. If an athlete fails to complete the required frequency then he will lose his consistency. Not only in attendance but also in progress. This may be due to hectic schedules or motivation. Consistency is the driving force of adaptation and it must be explained in a more practical way. The frequency and volume of training must reflect the training goals. This doesn’t always mean training every available minute but this is often how it is interpreted.

Consistency also blends into recovery. Recovery means reversing the loss in performance associated with the fatigue induced by training stress. The simplest forms are sleep and nutrition. Then there are a wide range of techniques all aimed at different mechanisms in the body. We need to be concerned with those aiding and promoting the adaptive process. For this reason an athlete must look at their goals for the answer. Hypertrophy is the simplest example. If an athlete wishes to increase muscle mass he must support this with adequate nutrition. Without adequate protein and energy intake growth will not occur. He can foam roll and ice bath all day long but without adequate nutrition his efforts will be in vain. The recovery must match the process.

When you combine consistency and recovery the body will display a trend. If you have trained with adequate frequency and recovered appropriately then there will be significant adaptation. If the program is suitable to the goal then you will have progress towards it. Consistency develops this trend and the trend is what delivers the results.


Most of this will appear obvious but can be the downfall of many programs. Highly motivated individuals can overthink the process. They can do too much and take too many techniques into consideration without actually taking care of the process at hand. The best programs and often the best athletes are the ones with the simplest approach. The simpler something is, the harder it is to get wrong. If you make your program something simple enough to be followed, and put in place a recovery protocol that is simple enough to do the job repeatedly, then it’s difficult to go wrong. Making small steady progress is often more beneficial than large sporadic jumps in performance.

The take away message is to start small. Make things simple and get them right. Watch the progress and slowly add and build techniques to suit you and your program. Don’t be fooled by the latest trends and don’t get over excited. Be simple, repeatable and realistic. Over time the adaptations accumulate and before you know you’ve separated yourself from many of your peers.


If you liked this article then please like and share. Don’t forget to sign up for notifications below.

Leave a Reply