What are solutions to breaking a plateau or preventing the occurrence of a plateau? The most basic solution is to carefully plan your training and competition. Be sure that built into the plan there are frequent systematic changes in the training stimulus, the training routine, as well as the training environment. In the plan pay particular attention to the sequence of work so that training components are complementary. Carefully control the volume and intensity of the total workload as well as the individual components of training. Plan the competition so that there is a mix of competitions in terms of degree of difficulty as well as adequate time between competitions to allow for recovery time as well as training time.
Remember that training is a cumulative process. No one workout or training method will make the difference, but it is the total of all the components that determines the ultimate training adaptation. In fact training is synergistic so that in reality the whole is greater than the sum of its parts. That is why it is so important to plan and recognize the plateau phenomenon for what it is as part of the normal process of adaptation. Too often we take a microscopic approach that blows one exercise, training session or game out of proportion to the whole training program. A macro or global approach will go a long ways to putting each session in the context of the whole plan. It is important to never lose sight of the ultimate long-term objective.
There are many ways to change a training program to avoid prolonged plateaus or to break a plateau. The key is that each of the changes must have a specific purpose or methodology and be part of the plan not a knee jerk response. When we look at changes in the training program lets look at changes as either big changes or little changes. First the big changes:
Volume – The total training load. Volume can either be increased, decreased or maintained. It is generally agreed that no more than a 10% increase or reduction is acceptable in any one training period.
Speed – Speed can be varied, increased or decreased.
Rest – This variable needs to be considered both intra workout and inter workout. Intra workout referring to decreasing or increasing the rest between exercises or drills will significantly change the training demand and emphasis. Also with inter workout rest look at adding another recovery or an active rest day to the weekly training cycle. Remember that it is during the rest that the adaptation occurs
Training Mode – This can be changed by using a little creativity. For example in squats – You can use body weight, a weight vest, a bar, dumbbells, do jump squats, back squats, front squats or overhead squats. The movements and muscles are all similar but the stimulus is varied enough that the body will perceive it as a different. This will prevent a plateau or break out of a plateau.
Training Sequences – Modify the sequence of training to achieve optimum results. For example within a workout, place your plyometric work after weights or weight train then sprint. Also look carefully at your sequence during the training week. It is important to have several different patterns of work. Change the order of the primary stimulus focus for the days of the week. This change of sequence can have a very significant effect on the control of the plateau
Environment – Move from outdoors to indoors or indoors to outdoors. Change the training surface or the venue of training.
Remember it is important to recognize that plateaus are a normal part of training. Recognize them for what they are and manage them.