[Sportsandrec] Blasting Plateaus

[Joe Shaw]

What's up doc!
Keeping in mind variance, today was going to be upper body centered for me. 
First I lifted for speed, technique, and endurance as I did shoulders, back, 
and triceps. I dropped my normal heavier weight and increased in reps as I 
did three and sometimes four sets of fifteen. Next it was a couple ab 
machines and a few crunchy chrunches. Moving to the pool I was only able to 
do three hundred fifty of arm pulls. I did not cheat. I was pretty 
frustrated with this number as again the breathing was an issue. My main 
problem is I do not like to feel mastered. Lastly was sixty pushups in the 
sana. My arms are fried. I think tomorrow is going to be a spin and more 
swimming, though my attitude may keep me out of the pool for a day. By the 
way Kelly, my speedo was retired after my last meet senior year. Believe it 
or no, I am way too modest lol
Thanks for the help. We'll bust this plateau!
"I used to be a little boy so old in my shoes" "What I choose is my choice" 
"What's a boy suppossed to do" "The killer in me is the killer in you" 
Smashing Pumpkins Disarm
JSNM
----- Original Message ----- 
From: "Thornbury, Kelly" <kthornbury at bresnan.net>
To: <sportsandrec at nfbnet.org>
Sent: Monday, March 02, 2009 3:03 PM
Subject: [Sportsandrec] Blasting Plateaus


> Here's a topic that could take up volumes. In a nut shell, plateaus can be 
> (and are often both) mental and physical. Both can be blasted through with 
> training variety.
>
> Basically, performing the same routine day in and day out allows the body 
> to adapt and resist further gains. To continue shocking the body into 
> further improvements requires variety in your routine. Some things you can 
> change include the exercises you perform, the order in which you perform 
> them, intensities and volumes (weights and sets/reps) of exercise and so 
> much more. One effective way of incorporating variety in your routine is 
> through periodization (another topic of several volumes). For example, 
> scheduling your workouts over the next six months or a year to include: a 
> few months of lighter weights and greater sets and reps; a period of 
> heavier weights and fewer reps; and maybe a short period of active 
> recovery. This type of periodization usually is incorporated with 
> competing and is scheduled around the competition season.
>
> Another example might be if you are not seeing increases in your bench 
> press. Instead of continuing with your heavy weights and low reps, try a 
> couple of weeks of lighter weights and higher reps (even up to 50 reps). 
> You also might focus less on the actual bench press and more on triceps 
> and deltoids.
>
> A third example might be in focusing less on weight training and 
> performing other activities like swimming.
>
> The over all idea is to change up the routine, and do it often. How often 
> depends on the individual, and there is no set rule. The above suggestions 
> are beneficial to both physical and mental plateaus. Variety allows for 
> recovery (which is where your gains actually come from), and changes the 
> stressors of training on the body that it will have to adapt to.
>
>
>
> "Dr." Kel (hopefully in a few more years anyway)
>
>
>
> ".Take me to the magic of the moment
>
> On a glory night
>
> Where the children of tomorrow dream away
>
> In the wind of change."
>
> Scorpions
>
>
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