Have you ever wondered how an athlete can master not just one or two sports—but ten?

The decathlon is one of the most demanding events in athletics, requiring athletes to compete in sprints, jumps, throws, and distance running across two consecutive days.

It's a true test of all-around ability, blending speed, strength, technique, and endurance. But how do decathletes train for such a wide range of skills? Let's dive into their world and uncover the training secrets that make them stand out.

The Ten Events Explained

The decathlon includes ten events:

Day 1: 100m sprint, long jump, shot put, high jump, 400m

Day 2: 110m hurdles, discus throw, pole vault, javelin throw, 1500m run

These events demand explosive power, flexibility, precise technique, and long-lasting endurance. Because of this variety, decathletes can't afford to specialize too much in one area. Instead, they must balance their training carefully to develop all-around athletic ability.

Weekly Training Structure

Most decathletes follow a structured weekly schedule that touches on all event categories. Here's a typical layout:

• Monday: Speed work (sprints and acceleration drills), long jump, and core training

• Tuesday: Shot put technique, high jump, and upper body strength exercises

• Wednesday: Endurance training (400m or 1500m pacing), mobility work, and recovery

• Thursday: Hurdle drills, discus throw, and sprint technique

• Friday: Pole vault, javelin throw, and power training (such as Olympic lifts)

• Saturday: Simulated event testing or combination workouts

• Sunday: Active recovery (light jogging, swimming, or rest)

This plan can vary depending on the athlete's needs, injury status, or time of the season, but it highlights the importance of variety and balance.

Building a Strong Physical Foundation

To support their wide range of movements, decathletes need a strong base. This means training their:

• Core muscles for stability in jumps and throws

• Legs for explosive power in sprints, hurdles, and jumps

• Upper body for strength in throwing events

• Cardiovascular system for the 400m and 1500m events

Many use compound lifts such as squats, deadlifts, and power cleans to build total-body strength. Plyometric exercises—like box jumps or bounding—help improve explosiveness. Flexibility routines and mobility drills also play a big role in preventing injuries.

Technical Skill Is Everything

Unlike pure sprinters or throwers, decathletes must constantly refine their techniques across ten different disciplines. For example:

• Pole vault requires timing, grip control, and coordination

• Shot put and discus involve rotational power and footwork

• Hurdles demand rhythm and precision

To improve in these areas, athletes break down each event into parts—such as takeoff drills for long jump or hurdle clearance with only one leg—and practice them repeatedly. Coaches often film these sessions to analyze movement and suggest adjustments.

Mental Focus and Recovery

Because decathletes must stay mentally sharp over two full days of competition, mental training is also important. Visualization, breathing exercises, and focus routines help them stay calm and consistent.

Recovery is just as critical. According to sports physiologists, overtraining in such a high-volume sport can easily lead to injuries. That's why decathletes prioritize:

• Sleep (7–9 hours per night)

• Active recovery days

• Massage therapy or stretching routines

• Proper nutrition with enough protein and complex carbohydrates

Nutrition and Energy Balance

Decathletes burn a huge number of calories during training. Nutrition plays a key role in performance and recovery. Their diets usually include:

• Complex carbs (like oats, brown rice) for energy

• Lean proteins (chicken, tofu, eggs) to rebuild muscle

• Hydration throughout the day to support muscle function

• Small meals before and after workouts for fuel and repair

Some athletes also work with sports nutritionists to fine-tune their diet depending on training phases or competition seasons.

Working with a Team

Behind every successful decathlete is a team. Coaches, physiotherapists, strength trainers, and sometimes sports psychologists all play a role in shaping the athlete's performance.

Take Kevin Mayer of France, a world-record-holding decathlete. In interviews, he has emphasized the importance of communication with his coach to plan training blocks and avoid overtraining.

Adapting Training Over Time

As an athlete matures, their training evolves. Younger athletes may focus more on general fitness and learning technique. More experienced decathletes often fine-tune specific weaknesses or adjust intensity to protect their bodies from injury.

No matter the age, consistency and adaptability are key. According to a report by Track Coach Journal, top-level decathletes spend 5–6 years building toward peak performance.

Could You Be the Next Decathlete?

If you love challenges, enjoy mastering new skills, and have both physical and mental grit, decathlon might be the sport for you! It's not about being perfect in every event—it's about pushing yourself to be the most complete athlete you can be.

Have you ever tried more than one track and field event? Which one did you enjoy most? Let us know—maybe you're already on your way to being a multi-event star!