Get the results you want by going back to the basics.


Studies and research aside, remember the majority of results come from consistently implementing the basics:


Evidence points to incorporating a combination of resistance training and cardiovascular activity to improve speed, power and overall athletic performance.

“It comes down to these key factors: speed, power, strength, mobility and endurance,” says exercise sport scientist, nutritionist and coach Alice Round.
Round. “You should be doing a range of resistance-based work and more specific cardiovascular work such as plyometric, interval training, short speed work and longer duration work,” says Round.

“Performing a series of explosive bodyweight resistance exercises utilising the stretch-shortening cycle within muscle fibres has been shown to enhance speed, strength and power.”


Because training for athletic performance is different to fat loss and requires high energy output, you need to be consuming adequate calories.

“Firstly, determine your estimated energy requirements (EER) based on your physical activity level (PAL) and ensure you are getting enough energy,” says Round.

“Secondly, focus on quality carbohydrate sources pre- and post-training sessions and throughout the day. And lastly, ensure you are getting adequate protein requirements to prevent muscle breakdown and to aid recovery and regeneration of muscle protein synthesis.”