{"id":208511,"date":"2016-06-22T18:00:17","date_gmt":"2016-06-23T01:00:17","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=208511"},"modified":"2016-06-22T12:28:51","modified_gmt":"2016-06-22T19:28:51","slug":"3-tricks-to-overcoming-performance-plateaus","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/3-tricks-to-overcoming-performance-plateaus\/","title":{"rendered":"3 Tricks to Overcoming Performance Plateaus"},"content":{"rendered":"

By SuSu Almousa, Swimming World College Intern<\/span><\/em><\/p>\n

There are moments in life in which we feel like we\u2019ve hit a wall\u2014as if nothing is changing and no matter how hard you work, nothing seems to be yielding the results you desire. When you study all week for a test to the point where you live eat and breathe chemistry and still only manage to scrape past with a B. <\/span>The classic example of runner\u2019s wall or writer\u2019s block. <\/span><\/p>\n

Of course, we have all had to struggle through this same state of stagnancy after intense training during a swim season\u2014or even a few seasons. And as much as we attempt to keep our heads straight, it\u2019s in our blood to strive to be better so the frustration and self-doubt becomes paralyzing during performance plateaus. <\/span><\/p>\n

Firstly, it is of utmost importance to realize that this is normal<\/i>. There are times when our bodies simply cannot perform to the standards in which we expect, but this does not mean that they never will. All of the sets, laps, and mileage you put in and out of the water is sure to pay off, unfortunately, it is not always at the time we want. It is common knowledge that our bodies prefer to maintain equilibrium, and typically when we work our bodies and minds to the tip of overexertion, the outcome is a performance plateau: our bodies defense mechanism to maintain its preferred equilibrium. Our minds and bodies scream to us, attempting to resist any change that stresses our bodies\u2014but this is only temporary. <\/span><\/p>\n

After realizing that performance plateaus are normal\u2014even biologically defended states\u2014we must take steps to overcome the plateaus. First and foremost, (as said by all coaches and parents) half of the battle is won mentally. When you have reached a plateau you cannot allow yourself to think of it as defeat. Rather, embrace the stagnancy as a sign you have worked hard and you have pushed your body to a limit. From this, you allow yourself the opportunity for success; whereas, if you were stuck in mental defeat it would seem as if there was no point in continuing. By telling yourself that the plateau you’re in will eventually end – that all of your hard work and determination will translate in the water – transforms a seemingly bleak situation into one with optimism and never-ending opportunities.<\/span><\/p>\n

Although you have told yourself the plateau isn\u2019t forever, by nature swimmers are impatient people– we like to see results. You should take three steps in your program to overcome your performance plateau: variety, rest, and nutrition. They may seem like odd pairings, but when given attention, they\u00a0may just catalyze to the breakthrough point. <\/span><\/p>\n

1. Variety<\/span><\/h2>\n
\"greg-alrich-run-sunset-offseason\"

Photo Courtesy: Greg Alrich<\/p><\/div>\n

Introduce something new to your schedule. Start dryland practices. Yes, I know: we are water people, but the change in type of exercise and the introduction to new routine will shock your body and break the redundancy of your typical regimen. Ease into some strength training\u00a0in order to help reinforce your power in the pool. Finally, try some new sets. Intervals, block sprints, and alternating distance swims can definitely break up routine if they are not in typical practice sets. Help your coach out by suggesting some fun, yet challenging sets.<\/span><\/p>\n

2. Rest<\/span><\/h2>\n
\"float-rest-paradise-mark-mitchell\"

Photo Courtesy: Mark Mitchell<\/p><\/div>\n

As I said before, performance plateaus are your bodies defense to overexertion so you should recognize this and take your fair share of rest. This doesn\u2019t mean you should take two weeks off or stop training, but it does mean you need to give yourself time to recover and feel excited to jump back in the pool.<\/span><\/p>\n

3. Nutrition<\/span><\/h2>\n
\"overnight-oats-food-breakfast\"

Photo Courtesy: Tasija Karosas<\/p><\/div>\n

Believe it or not, diet has a huge part in our performance. I am not suggesting you cut your calorie intake but I am suggesting that you take particular watch over what you are eating and swap out the \u201cbad foods\u201d for healthier options<\/a>. There was a reason our coaches didn\u2019t allow pizza on the deck: \u201ceat like garbage, swim like garbage.\u201d Be conscientious and eat healthier. <\/span><\/p>\n

It seems like a lot. I know when I reach a performance plateau I become overcome with frustration and self-doubt and I find it hard to relate to anything. Luckily, I have a friend that seems to speak in analogy which I understand: \u201call you need to do is just need to get off the starting block and then you’ll power through it.\u201d So, when that performance plateau is reached and you see nothing but the unchanging times on the board remember: just get off the starting block – believe you can do better – and power through it.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

By SuSu Almousa, Swimming World College Intern There are moments in life in which we feel like we\u2019ve hit a wall\u2014as if nothing is changing and no matter how hard<\/p>\n","protected":false},"author":3484,"featured_media":106286,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"dois","enabled":false},"version":2}},"categories":[6,17],"tags":[57616],"class_list":["post-208511","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-college","category-commentary","tag-susu-almousa"],"jetpack_publicize_connections":[],"yoast_head":"\r\n3 Tricks to Overcoming Performance Plateaus<\/title>\r\n<meta name=\"description\" content=\"We have all had to struggle through this same state of stagnancy after intense training during a swim season\u2014or even a few seasons. 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