15 Female Olympians Share the Secrets to Winning at Life

Cross-training is crucial. But overemphasizing one skill (like your time in the weight room) can often hurt another (like your quickness or long-distance running speed), so the right mix is key. Team USA women’s Rugby team goes through four-week cycles of building muscle, then incorporating more running and agility, then bringing in endurance drills. Alev Kelter breaks down what moves you can use to find a good balance.

Building Muscle: back squats, bench presses, deadlifts

Agility: hurdle hops, split-squat jumps, banded running

Endurance: medicine-ball throws, renegade rows, battle ropes