Pushing past plateaus

Training isn't always a nice straight line, continuing to get better at everything at the same rate. Very rarely can we see improvements in ALL aspects of our lifting simultaneously. Only beginners tend to see this kind of progression for the first few months of training before, almost inevitably reaching what we call a plateau.

Noticing a slow down in progression is essential. We need training logs or diaries to track this in the first place. Ideally we can then spot the plateau approaching and pre-empt it, plan accordingly and surpass it, still making all the gains.

From a physical perspective plateaus can happen for a couple of reasons. We adapt to new and novel stimuli pretty efficiently and as we do so that potential for change decreases. It gets harder to make a change and we need more and more effective dose. This may occur as a result of training blocks going on too long (lack of variation) or if our recovery rate is effected (lack of sleep or adequate nutrition for example). Either way, we can fix it before it becomes demotivating.

The first step:

A deload week is a reduction in training stress through lowering relative volume and/or intensity. For most people around a 30% drop in either will do the trick. That could be as simple as doing one session less in the 4th, 5th or 6th week of every cycle.

Changing things up:

One strategy to get past a plateau is to vary the lifting variation. For example, if your full snatch is stagnating you could focus on bringing up your power snatch more. Rather than banging your head against a brick wall and risk missing the same lifts over and over, switch focus for a phase and come back to it with a fresh approach.

Get complex:

Using complexes to work on specific errors rather than always doing the full lifts on their own has been really useful in my coaching and training. It also helps to build confidence knowing that you can do more work with the same weight rather than always chasing a heavy load or looking for PB’s. For example, Snatch pull + Snatch is a great substitute for a Snatch double. By both working on the mechanics of the pull twice but having less fatigue than strict double we can use it almost as a go-between before really trying to push a heavy double again later on.

There are so many complex combinations available to us as lifters but there will be a few that really work on your weaknesses in a meaningful and targeted way. Here’s where a coach can add value by spotting which ones will be the best for you and why.

Slow things down:

Using tempo work and pauses can really help to strengthen positions, provide a novel stimulus and keep the focus on quality. Squats and pulls could be done at slow speeds, lifts could involve one or more pauses. The programming details will come down to what needs the most work so speak to your coach and avoid sticking to what you're already good at!

Getting stuck on the same weights is frustrating we know but don't let it get you down. See it as a sign that what you were doing worked, and now you need to do something new. 

The nature of the beast

We all eventually hit a road block. Seeing it coming and being able to pivot your way past it is an important skill. Being too dogmatic will only get you so far. That goes for both lifters and coaches.

If you lift under a coach who only seems to have one method, and that method seems to be running its course of usefulness, sit down with them and see if there’s another way they just haven’t considered for you yet. Often as coaches we feel that a lifters adherence to a system is the biggest issue, rather than the system itself. Being open minded enough on both sides of the coach/lifter relationship can help make significant progress.

What have you found to be the best ways of overcoming training plateaus?