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For the first
few months of any
new form of training, most likely you will see nice gains in all
aspects, but somewhere around the six month mark, most athletes will
run into a plateau. The Performance Plateau will keep you from
gaining more strength/speed/agility/ vertical even though you are
training just as hard as you have been. What can we do about
these plateaus that keep us from constantly raising our performance
level?
1.
Switch out the
Exercises.
One
of the most common reason we
hit these plateaus is because we are doing the same exercises.
Switch them out - instead of doing Cone Hops do Split Squat
Jumps. Instead of Bench Pressing, do pushups. Instead of
just lifting weights, use a Medicine Ball.
Varying the exercises and keeping your body alert to new methods of
training will not only help your performance but also keep you from
hitting a plateau. Even changing the order of the exercises can
allow your body to adapt differently to your workout.
2.
Make it Harder,
Heavier, of Faster.
The most
basic way to get
past your plateau - make it harder. If you are lifting weights, make
the weight heavier and do less reps. If you are running sprints -
run with a Speed
Parachute or run on a slightly downhill slope so you run
faster than normal This is the best way to get past a lifting
plateau.
3. Give Your Muscles Enough Rest. Many athletes do not realize how important rest is to your body's performance. Your muscles need to recover and rebuild, and if you skip the rest portion you will definitely plateau and not be able to better your sports performance. Professionals and Olympic athletes regularly train in a Rest Recover fashion. They even take chunks of time with no strength training in order to ensure their body will perform when it wants to. 4. Make sure to Feed Your Body the Proper Nutrition. Nutritional food will not only feed your muscles and rebuild them, but also it will provide fuel for your performance and your workouts. A good balance between protein (to rebuild) and carbohydrates (which is the primary source of fuel) is the best way to make sure your body has what it needs to perform. |
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