The training process is not complicated. Apply some stress to your body and later on, while you are asleep, your body will respond in ways that make you faster and more powerful. The same activity trains your brain to perform the necessary movements as efficiently as possible.
If you are new to this kind of activity, progress will be fast enough that you will see improvement after a few weeks, but as your fitness increases you eventually reach a point where progress seems almost indiscernible. You plateau. A further increase in fitness requires an increase in training load, but too much will result in excess fatigue or even injury.
What if you stop the process? Your body is very efficient. It does not waste resources. If you have more muscle, tendon, or bone than you need, it goes away. Use it or lose it. Thankfully, the same is not true of your brain. You never forget how to ride a bike.
It sounds like the best approach is to work hard every day, right? Nope. A lot of research and practice has taught us that the most effective way to make progress is to vary the training load from day to day and include some rest days every so often.
It is this pattern that we need to be consistent about. Exactly what you need to do each day will change. The key to success is to consistently complete what needs to get done.