If you’ve been working toward a goal in your training, but have noticed a lull in progress, or even a dead-stop, you’ve reached what we call a plateau; “a state of little or no change following a period of activity or progress”.
For some of us, a plateau might be to do with the kilos we’re stacking up on the bar for a particular lift, and despite the training blocks, the effort, and the re-testing, we just aren’t seeing that number rise. For others, it might be to do with weight loss – you’ve been working hard to reach your goal, but the scales haven’t changed in what seems like forever.
Whatever the activity, a plateau can be infuriating. But we’ve got a handful of tactics we recommend at CrossFit DireWolf, which might be just what’s needed to overcome a plateau:
1. Break From The Old Routine
One of the (many!) beauties of CrossFit is that the programming varies so much. And even though you might be working through a specific training cycle, it’s extremely unlikely you’ll be doing the same thing day after day, session after session. But if you’re partial to a sweat class, switching it up for the Main WODs might be the answer. Or if you favour the barbell-dominant workouts, maybe it’s time to lace up your runners.
Targeting your muscles in different ways can help push through a plateau. And then, after a few weeks, you can reintroduce your old style of training.
2. Turn-Up The Intensity
Another reason to lurve CrossFit (as if we needed one) is that even if you’re not sure of your own limits, your coaches are there to help you reach them. We all have “good” and “bad” sessions, but regularly training below what our bodies are capable of could definitely be a reason training’s plateaued.
Again, good CrossFit programming will take care of the intensity in your training with progressive overload and challenging metcons. Beginners will quickly get familiar with their limits, and experienced gym-goers will avoid getting stuck in a rut.
3. Turn-Down The Intensity
A deload week in training is designed to give your body a break to avoid overtraining, which we know can be the culprit behind a slump in progress. In weightlifting, that might look like an increase in programmed reps, but at a 50-60% lower weight than you’re used to – lighter work to prepare for a planned increase in intensity in the future.
Deload weeks are also a great time to focus on the important stuff outside of training: better rest, better recovery, and better fuel.
4. That’s Right. Better Rest
Yes, we feel this bears repeating. Restful sleep is a non-negotiable when it comes to promoting recovery and supporting training. Poor sleep will impact your drive to train, your capacity to push in a class, and your ability to recoup afterwards.
Refuel, rehydrate, and promote blood flow with low-intensity movement like stretching, swimming, or walking. A day off here and there will allow you to give more when you get back in.
5. Eat Well
If your diet is made up of too many processed, sugary calories, you’re sabotaging your progress. You’re also opening the door to nutrient deficiencies, which will impact your recovery. Choosing protein-rich meals packed with fresh veggies, on the other hand, works to fuel your workouts and support the recovery process between sessions.
If your plateau-woes are of the weightloss variety, you’ll need to manage your caloric intake to ensure you’re burning more than you’re consuming with your exercise. You might want to get a bit of expert help with that.
6. Lean On Your Coaches
That’s what they’re there for! Doesn’t matter if you’re new to all this, or a seasoned CrossFitter, getting a second opinion (especially such a well-informed one!) to evaluate your weaknesses and strengths, and point out what you need to target, could be the difference between stagnation and success.
From building an individualised plan to build on the foundations of what you’ve started, or delivering another perspective and providing feedback on what you’ve been doing for years, a bit of professional help can play a big part in pushing through a plateau.