Training as hard as ever? Not seeing the numbers move? You’re not alone. When you’ve been training for a long time, you’re bound to hit a wall or plateau. This isn’t a bad thing and the answer isn’t always to train harder. The answer lies in making some simple changes to your program.
Many athletes know this but don’t know how to go about it properly. The following guide ought to help:
- Keep a training log – If you haven’t already, begin to keep a training log. This will help you keep track of your training regimen. Do this for at least three months. You need to be clinical in making changes to your program. Changing even the smallest thing can result in major gains or losses. With a training log, you can better gauge your training program and make the necessary changes.
- Evaluate your training log – Go through your training log and evaluate it based on the results you’ve had with it. What aspects of your training correlate to your best results? For example, do you find it possible to move faster on your squats only when your strength is at peak?
- Make only one change – Don’t overhaul your entire training regime all at once. Make only one change. Ensure that you stick to this for a long while. This will ensure that you can monitor your results and isolate the stimulus that leads to better results. This is similar to research where only one variable is changed to better control of your data. Changes can vary. You can make a change in your exercises, the way you execute an exercise, the number of sets or reps or the intensity of the exercises.
- Be patient – It can be difficult going through a program for four weeks without seeing any results. However, patience is just as important as planning. Results may not be consistent but will come in time.