“The Training Effect”- How long does it take?

By Aaron Thigpen, May 2020 

How long will it take me to get faster? how long will it take me to get stronger? The most common questions asked by parents and athletes.  There are a lot of factors that can determine that time frame. However, there must be a clear understanding of the training process so as to have the right expectations and most importantly adherence to the training program.

Understanding the training process, I break it down into these FIVE phases:

  • Initial learning– Learning the exercises, the athletes introduction from a physical, technical and mental standpoint.
  • Early Physical Adaptation – The process of progressing through the workout routines, the athlete’s physical ability to complete the training, the ramping up. Initially  high levels of soreness, completing partial reps or sets of the activity.
  • Major Adaptation – The program is in full flight, adjustments where intensity and volume are modulated for desired effect, body’s training IQ goes up.
  • Application – Transferring the attributes of the training to sport specific activities. (throwing harder, running faster)
  • Performance – Executing the attributes on command under pressure in a competitive setting.

You may notice the absence of a time breakdown (days/week) for each phase. That’s because each phase can take varying amounts of time for a individual athlete depending on their training background. Underlying factors like training IQ (how versed you are in the assigned training techniques), physical development age, athletic IQ (movement skill set), and current state of fitness all affect the timeline. Program parameters like volume, intensity and frequency will also affect the pace.

But if you want hard numbers, then my “rule of thumb” is it takes approximately six to eight weeks  in total for an athlete to go through each of these phases. That’s with full time training (5 days per week) so were talking thirty (30) to forty (40) training sessions.

At this point an athlete should become proficient and but also reach a saturation point with that form of training. It by no means makes them an expert at those activities but they should now be ready to move onto another level or a different iteration of those activities to continue growth.

So remember be patient,  champions are made one step at a time, one day at a time, one week at a time, one month at a time and one year at a time. It is the cumulative effect of training that motors their transformation. Now that you understand the training effect…COMMIT TO THE PROCESS!!

Coach Aaron Thigpen, Owner Gamespeed Sports,  has been responsible for the development of hundreds of athletes spanning a thirty plus year career. From youth to professional athletes he has provided guidance for athletes to achieve their optimal performance. He can be reached at aaron@gamespeed.net or catch his podcast: The Brand and The Source