Introduction: Identifying and Addressing Plateaus in Strength Training
Reaching a plateau in strength training can be a frustrating experience for athletes and coaches alike. It’s crucial to accurately identify a plateau and understand the underlying factors contributing to it. This article outlines the key factors to consider when determining whether you’ve reached a plateau and provides guidance on how to address it.
Determining a Plateau: The Three-Factor Checklist
To conclude that you are truly at a plateau, you need to consider the following three factors:
- A relatively normal, good mesocycle of training: You need to have completed at least one normal mesocycle of training, meaning that your training has been consistent and well-structured.
- Similar rep range and training style to the previous mesocycle: Your current training program should have a similar rep range and training style as the previous mesocycle. This ensures that you’re comparing apples to apples when evaluating your progress.
- No personal records (PRs) during the current mesocycle: If you have not achieved any new PRs during the current mesocycle, or you’re weaker or tying your previous bests, you may be experiencing a plateau.
Understanding Different Types of Plateaus
It’s important to distinguish between a true plateau and other types of performance stagnation:
- Disappointing gains vs. no gains: If you’re still making progress, albeit slower than you’d like or are used to, you are not experiencing a plateau. It’s essential to recognize the difference between disappointing gains and no gains.
- Comparing your gains to others: Avoid comparing your progress to others or arbitrary benchmarks. Focus on your own progress and determine if your gains have truly stopped or are just slower than before.
Addressing Plateaus: Guidance for Coaches and Athletes
If you or your client is experiencing a plateau, consider the following:
- Modify the current program: If there are still some gains being made, focus on tweaking the current program rather than completely overhauling it. This may involve adjusting volume, intensity, or frequency.
- Create a new program: If there are no gains at all, it may be time to create a completely new program. As a coach, take into account your client’s training history and preferences, but also be open to trying new approaches.
Conclusion: Accurately Identifying and Addressing Plateaus
Properly identifying a plateau is crucial for both coaches and athletes in order to make informed decisions about how to address it. By considering the three-factor checklist and distinguishing between true plateaus and other types of performance stagnation, you can make appropriate adjustments to your training program and continue making progress. Remember to focus on your own progress and avoid comparing yourself to others or arbitrary benchmarks.
