When considering IBSA Academy membership, one key question often arises: how many times per week should athletes train to maximize performance? Whether you’re a beginner or an elite athlete, the frequency of training significantly influences outcomes. Let’s dive into the science and explore the benefits and trade-offs of training once, twice, and three times per week.
Training Once per Week: Consistency Over Quantity
For beginners or individuals with time constraints, training once a week can be an excellent starting point. Research indicates that even a single training session per week can yield measurable improvements in strength and endurance. A study published in the Journal of Strength and Conditioning Research found that novice trainees experienced significant strength gains with just one weekly session over a 10-week period (McLester et al., 2000).
Skill mastery can also benefit from once-weekly training for beginners. Engaging in structured practice—even if infrequent—introduces foundational techniques. As noted in Motor Control in Skill Acquisition, repetitive exposure to new skills, even on a weekly basis, helps beginners build muscle memory (Schmidt & Lee, 2011). This is particularly valuable for athletes learning the basics of a sport, such as dribbling in basketball or mastering a tennis serve.
However, training once a week has limitations. The body’s adaptation to physical stress diminishes if the stimulus isn’t frequent enough. As a result, athletes may experience plateaus in performance over time. This approach works best for those focusing on maintenance or introducing their bodies to new routines.
Training Twice per Week: A Balanced Approach
For athletes aiming for more substantial progress, training twice per week strikes an ideal balance between recovery and workload. According to a review published in Sports Medicine, a twice-weekly regimen allows adequate recovery while promoting steady improvements in strength and hypertrophy (Rhea et al., 2003). This frequency is particularly beneficial for intermediate athletes who aim to build muscle, improve endurance, or enhance skill proficiency.
Skill acquisition improves notably with twice-weekly training. The spacing of sessions helps reinforce motor learning while allowing time for mental and physical recovery. In a study published in Perceptual and Motor Skills, researchers observed that athletes who practiced specific skills twice a week retained their techniques more effectively compared to those training less frequently (Carroll et al., 2010). For example, basketball players refining jump shots benefit from this structured repetition and reinforcement.
Training Three Times per Week: Pushing the Limits
For advanced athletes or those preparing for competitions, training three times per week can be transformative. Training three times per week significantly enhances skill mastery. The frequent practice allows for continuous refinement and adaptation. A study in Research Quarterly for Exercise and Sport highlighted that athletes engaging in thrice-weekly training sessions demonstrated superior motor skill performance and faster progression compared to those training less often (Fitts et al., 2013). For example, a basketball player aiming to perfect their three-point shooting technique can benefit immensely from the consistent repetition offered by a three-times-per-week regimen. Athletes need to prioritize recovery strategies, such as proper nutrition, hydration, and sleep, to sustain their performance and prevent burnout.
Which Frequency is Right for You?
Choosing the optimal training frequency depends on individual goals, experience levels, and lifestyle factors. Beginners might find once-a-week sessions sufficient, while intermediates benefit from a twice-weekly routine. Advanced athletes or those with ambitious goals often thrive on a three-times-per-week schedule.
The concept of deliberate practice, as outlined by Ericsson et al. in The Cambridge Handbook of Expertise and Expert Performance, underscores that consistent, targeted training—regardless of frequency—is essential for skill development (Ericsson et al., 2006). Athletes should focus on quality over quantity, ensuring that each session is purpose-driven and aligned with their objectives.
So what to do?
When determining how often to train, remember that progress isn’t just about working harder; it’s about working smarter. Athletes should listen to their body, chat with their coach, and consider their goals and objectives. Whether athletes train once, twice, or three times per week, the key is to stay consistent and focus on sustainable growth.
Ultimately, the path to success lies in balancing frequency with intentionality. By tailoring training frequency to individual needs and goals, athletes can unlock their potential and achieve lasting athletic success.
IBSA Academy membership offers the flexibility to increase or decrease training frequency at any time during your membership! We understand that athletic goals change from time to time, so simply contact us at info@ibsabasketball so we can help design a solution for you.
