{"id":6779,"date":"2022-05-12T15:50:25","date_gmt":"2022-05-12T15:50:25","guid":{"rendered":"https:\/\/ultimatehealthreport.com\/overcoming-plateaus-in-sports-performance\/"},"modified":"2022-05-12T15:50:25","modified_gmt":"2022-05-12T15:50:25","slug":"overcoming-plateaus-in-sports-performance","status":"publish","type":"post","link":"https:\/\/ultimatehealthreport.com\/overcoming-plateaus-in-sports-performance\/","title":{"rendered":"Overcoming Plateaus in Sports Performance"},"content":{"rendered":"


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Popular media is full of stories of people conquering challenges <\/span>no matter what<\/span><\/em>. New employees learn the company\u2019s goals first and their own tasks second. Every year Olympic athletes break their own personal records. We\u2019re led to believe that setting goals, and then working arduously to achieve them, will lead to success.<\/span><\/p>\n

But what if you\u2019ve been working toward a fitness goal for weeks, years, or months, and suddenly hit a plateau?\u00a0<\/span>Here\u2019s how to cope with a workout plateau. The first thing to recognize is that it won\u2019t last forever. The second thing is that you don\u2019t deserve all the blame. There are many factors at-play when it comes to workout goals, including sports nutrition and overtraining.<\/span><\/p>\n

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What is a Plateau?<\/span><\/span><\/h2>\n

According to analyst Wu Xiangming,\u201cThe plateau phenomenon\u2026 refers to the stagnation or even regression of an athlete\u2019s performance within a certain period of time after the rapid progress in years of training.\u201d Xiangming identifies that there are \u201cinternal and external\u201d causes for such a plateau(1)<\/sup>.<\/p>\n

While the above study examined South Korean athletes over the course of years, fitness plateaus can still happen to everyday athletes over the course of weeks or months. Basically, an exercise plateau occurs when the athlete is unable to successfully increase the intensity of a workout or earn a new personal best. Intensity can refer to any exercise stimulus, from duration to volume to velocity. Are you unable to go faster, lift heavier, or go higher? Then you\u2019ve probably reached a workout plateau.<\/span><\/p>\n

There are two kinds of plateaus that may affect everyday and competitive athletes: a mental plateau and a physical plateau. For most athletes, a mental plateau expresses itself as a negative and unmotivated attitude toward exercise. A physical plateau is the literal inability to progress in a movement or sport. Usually, athletes experience both in conjunction. Sports psychology analyzes both aspects when identifying athletes\u2019 performance.<\/span><\/p>\n

What Causes A Plateau in Performance?<\/span><\/span><\/h2>\n

In fact, the \u201cPlateau Effect\u201d is a natural occurrence in sport. As an athlete gets fitter, they must continually add on more intensity to improve. Performance will reach a plateau if the training load is kept constant.(2)<\/sup><\/p>\n

Blaming yourself for being \u201cunmotivated\u201d or \u201clazy\u201d won\u2019t help with sports plateaus. There are many reasons why an athlete might not be progressing. Understanding those reasons is the first step to overcoming them. Ask yourself the following questions.<\/span><\/p>\n

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#1: Are My Goals Right For Me?<\/span><\/span><\/h3>\n

When <\/span>setting achievable goals<\/span> it\u2019s important to be honest with yourself about <\/span>what<\/span><\/em> you want and <\/span>why <\/span><\/em>you want it. Maybe the goal is to run 5km, and you can\u2019t seem to move past 3km. But what was the reason behind running 5km? If you only intend to lose weight, and you\u2019ve indeed gone down in a pant size, then you can be happy with 3km.<\/span><\/p>\n

Truthfully, getting started with a new workout routine is the most difficult part. Once an initial increase in fitness has been realized, it takes much less physical effort to maintain. If you love your 5km runs and easily maintain them in your schedule, then you might make a new goal of simply maintaining your workout schedule. At some point, the goal could be simply to \u201cmaintain\u201d rather than \u201cgain.\u201d\u00a0<\/span><\/p>\n

Here\u2019s another thing that Instagrammers don\u2019t share: most of them are in the maintenance phase. They talk about \u201cgains\u201d but they\u2019ve already put in years of effort to get where they are. Now, they\u2019re in a relatively normalized state, where they eat and train to maintain their current form.<\/span><\/p>\n

Of course, competitive athletes are always striving to win. But, the everyday athlete must weigh their perception of fitness with the creation of goals that are personally fulfilling, sustainable, and achievable. Ask yourself: what are your needs, desires, and motivations? Set goals that match. For more guidance, see our <\/span>goals setting guide<\/span>.<\/span><\/p>\n

#2: Have I Given Myself Enough Time?<\/span><\/span><\/h3>\n

Most people who\u2019ve achieved notable success have been working on their craft for a long time. It takes several years of regular physical movement to change one\u2019s physiology. Set small, incremental goals on your way toward a larger goal. Be willing to give the incremental goals all the time they require.<\/span><\/p>\n

#3: Am I Rested?<\/span><\/span><\/h3>\n

There\u2019s a reason why some of our most popular articles deal with <\/span>overtraining<\/span> and <\/span>knowing when to take a rest day<\/span>. Over-exercising is both a cause for and symptom of performance plateaus. The body requires adequate recovery between sets and sessions. Rest isn\u2019t just taking physical days off. It\u2019s everything that makes you feel lively again: sleep, food, creative time, vacations, etcetera. Your nervous system is complex. It rules the mind and body. When it\u2019s undernourished and full of cortisol, it\u2019s going to underperform. The result? Feeling physically and emotionally unwell.\u00a0<\/span><\/p>\n

Determining just how much rest to get is tricky. That\u2019s why we\u2019ve written this <\/span>training tips<\/span> blog post about guidelines for recovery periods and days. Our post <\/span>on sleep<\/span> advocates for creating a sleep schedule alongside a workout schedule.<\/span><\/p>\n

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#4: Am I Getting Enough Variety?<\/span><\/span><\/h3>\n

Elite athletes only train intensely two or three times a week. The rest of the week is spent cross-training, lower-intensity exercise, mobility work and active recovery. Even non-competitive athletes do better when they vary the training style and intensity throughout the week.\u00a0<\/span><\/p>\n

Why is cross-training important? First: injury prevention. Train supporting muscles so that when primary muscles fatigue the secondary muscles kick-in. This helps to prevent unnatural pressure on a joint. Second, cross-training keeps the mind and body curious about movement, increasing enjoyment and motor skill development. Third, it provides active rest days to flush the system of lactate and keep the body supple (if you don\u2019t push it too hard).<\/span><\/p>\n

Here are three ways to introduce variety into your training schedule:<\/span><\/p>\n

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  1. Do the opposite. <\/span><\/em>If your goal is running, try swimming. If your goal is to get rock-hard abs, try soft yoga. Let your body use all of its functions in as many ways as possible.<\/span><\/li>\n
  2. Vary bodyweight versus barbells. <\/span><\/em>Bodyweight training<\/span> builds muscle <\/span>without using weights<\/span>. Bodyweight exercises tend to be compound movements, which work multiple parts of the body at once. They\u2019re an easy way to build muscle if you\u2019re focused on cardiovascular endurance and boost the metabolism if you\u2019re focused on hypertrophy.<\/span><\/li>\n
  3. Do something for fun<\/span><\/em>. What is Pilates? Is dancing actually a workout? Do you have an old pair of rollerblades collecting dust in the closet? Take them for a spin! Find new and novel ways to move. You\u2019ll be amazed at what you can do and laugh at what you can\u2019t.\u00a0<\/span><\/li>\n<\/ol>\n

    #5: Am I Using Sports Nutrition?<\/span><\/span><\/h3>\n

    The field of sports nutrition is complex and ever-expanding. The goal is to promote muscle development and cardiovascular endurance while minimizing fat storage.\u00a0<\/span><\/p>\n

    Thanks to the world wide web, it\u2019s easier than ever to get nutrition advice. From <\/span>intuitive eating<\/span> to <\/span>intermittent fasting<\/span>, <\/span>Keto<\/span> to <\/span>vegan<\/span>, someone on YouTube probably has a channel dedicated to telling you why <\/span>their<\/span><\/em> diet is <\/span>the best<\/span><\/em> diet. Knowing where to start, and who to trust, is the hard part.<\/span><\/p>\n

    Ultimately, what feels good in your body is the best diet for you. But, there are some basic, science-backed sports nutrition truths. Read on!\u00a0<\/span><\/p>\n

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    Protein<\/span><\/h4>\n

    Adequate protein intake is crucial when overcoming a workout plateau. Protein builds muscles and can be used as fuel when carbohydrate sources are depleted. It is a longer-lasting energy source for the body. Protein also contributes to feeling satiated (which can help with weight-loss goals). Unfortunately, the \u201cright amount\u201d of protein remains undetermined in the scientific community.<\/span><\/p>\n

    What we do know is that the body maximizes protein differently depending on age and activity level. Protein is valuable because of amino acids, and <\/span>vegetarian-based protein sources<\/span> need to be combined with other amino acid sources in order to create the complete protein that muscles require.\u00a0<\/span><\/p>\n

    It\u2019s not a bad thing to eat more protein than the body requires, but it also doesn\u2019t help. Extra protein is oxidized or transaminated to other organic acids in the body (basically, it\u2019s converted to something other than protein). However, current studies are based on fast-digesting proteins like supplements and powders. More research needs to be done about natural proteins that are bound with other macronutrients, i.e. carbohydrates and fats.(3)<\/sup><\/p>\n

    You can use our <\/span>protein calculator<\/span> to learn a ballpack range of how much protein overall your body requires. If you\u2019re very focused on building physique, lean muscle, and strength training, then you can add many more grams of protein per day to this initial amount.<\/span><\/p>\n

    Fats and Carbohydrates<\/span><\/h4>\n

    The fitness world is obsessed with protein (for good reason, as shown above). But inadequate overall nutrition will cause the body to steal protein from muscle, rather than fats and carbohydrates.(4)<\/sup>\u00a0Fast-acting carbohydrates are the first thing that the body uses when cardiovascular intensity increases. Fats are used once carbohydrates are naturally depleted and on endurance-based workouts (like long runs). If you\u2019re underfueling on fats and carbs then your body will use its own muscles as a protein source. Muscle mass will decline, as will overall performance.<\/p>\n

    Nutritional Timing<\/span><\/h4>\n

    Timing nutritional intake to optimize sports performance is tricky. An athlete must consume enough calories to offset energy expenditure, otherwise they\u2019ll get sick, stressed, and less fit. Try eating several times a day, including nutrient-rich supplements like energy bars that are easier to digest before or during a workout.(5) <\/sup>Most sports scientists advise to spread protein throughout the day, too.<\/p>\n

    6: Am I Enjoying It?<\/span><\/span><\/h3>\n

    So you\u2019re eating properly and working out on-schedule\u2026 but you\u2019re still stuck in a training rut. Have you stopped to ask yourself: \u201cAm I actually enjoying this?\u201d<\/span><\/p>\n

    Turning an enjoyable activity into a task takes all the fun out of it. Like, turning your relaxing daily run into a never-ending chore to go faster or longer.<\/span><\/p>\n

    We may also be lacking personal trust. We may be worried about the \u201cslippery slope\u201d if we miss a workout or over-eat. Sometimes, self-confidence and self-mastery are confused with deprivation and control.<\/span><\/p>\n

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    When a plateau does occur, it can lead to self-doubt. A sports plateau has a negative and significant effect on exercise satisfaction and exercise commitment.(6)<\/sup><\/p>\n

    Anxiety around performance<\/span>\u2013<\/span> success or failure<\/span>\u2013<\/span> can be the reason behind performance plateaus. Acceptance and forgiveness can help an athlete move past a plateau. Keeping exercise fun and entertaining ensures that you\u2019ll keep coming back for more.<\/span><\/p>\n

    Three Simple Tips to Overcoming a Performance Plateau<\/span><\/span><\/h2>\n

    You may find that, once you\u2019ve taken time to listen to your mind and body, your plateau naturally fades away. But if you\u2019re still struggling to move on, try these three simple tips.<\/span><\/p>\n

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    1. Shake it up with apps. <\/span><\/em>If you\u2019re a runner, mix it by downloading the <\/span>adidas Training app<\/span>. If you\u2019re focused on strength or mobility training, download the <\/span>adidas Running app<\/span>. These apps will provide training tips for all fitness levels (beginner to advanced). The apps can help you to:<\/span>\n
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      • Set new goals and edit old ones. Goals can be short- or long-term.<\/span>\n
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        • Connect with adidas Runners groups in your area. Meet new workout buddies and learn new running routes.<\/span><\/li>\n
        • Challenge and inspire you with virtual races and challenges.<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n

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            • Hire a personal trainer or take group fitness classes.<\/em> Personal trainers and fitness instructors will kindly critique your form and exercise function. They will give you new workouts and ensure that you stay accountable to your reps and frequency. A fitness professional\u2019s job is to motivate and encourage you.<\/li>\n
            • Work with a nutritionist or dietician. <\/span><\/em>Trying to make your own nutrition plan can be frustrating, intimidating, and downright irritating. So, hire a trained professional. They can help you with gentle nutrition that serves your training needs. Many healthcare plans include nutritionists and dieticians.\u00a0<\/span><\/li>\n<\/ul>\n<\/li>\n<\/ul>\n

              Conclusion<\/span><\/span><\/h2>\n

              Trying to push past a plateau is like trying to break down a locked door. Instead, listen and feel what the plateau is saying about your lifestyle.\u00a0<\/span><\/p>\n

              A plateau in performance tells you something much larger than the goals you\u2019re NOT achieving. It shows that something in your training plan or lifestyle requires adjustment. The issue could be unrelated to your fitness, like sleep or food or time to relax.\u00a0<\/span><\/p>\n

              Use a workout plateau to learn about what your body and mind really need. Feel free to scale back your exercise, to forget about the goal for a while. Try new ways of living. You might find that when you return with a fresh plan and fresh mindset, you\u2019ll go further than you ever imagined!<\/span><\/p>\n

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