Situation: Despite consistent attendance, an athlete shows no visible progress in strength, skills, or conditioning. What do you do?
Solution: Plateaus occur during every athlete’s training journey, but premature plateaus can be avoided with these tools.
- Address Lifestyle Factors. Since they train consistently, look outside the gym. Assess nutrition, sleep, and stress levels. Start with nutrition consistency — quality foods and balanced macronutrients. If eating well, consider tracking intake using CrossFit Nutrition 1 Course parameters. For sleep, evaluate quantity and quality — average hours and nightly disturbances. Improve through consistent bedtime routines and regular sleep/wake schedules. See this interview with Dr. Allison Brager for more information on the value of sleep and variables to consider to enhance sleep quality.
- Refine Your Coaching. Review movement patterns — athletes often plateau due to compensatory patterns that limit efficiency. Address nuanced movement factors to unlock potential. Continue challenging athletes and encouraging intensity. Combat complacency by adding 5 pounds when they hesitate or setting goal times just beyond their current reach.
- Vary Scaling Approaches. Athletes plateau when routinely scaling the same way (reducing reps/load, same gymnastics modifications). Provide alternative scaling options. For example, use Rx’d weight, but reduce reps, or vary modification patterns to maintain challenge and progression.
- Target Programming. Address specific weaknesses by increasing frequency in that domain. If strength is lacking, add a second designated strength day weekly. Use warm-ups and cool-downs for skill development — like 5-10 minutes of handstand progressions one to two times weekly for 12 weeks.
Key Point: Plateaus are multifactorial. Address lifestyle first, then refine coaching and programming approaches systematically.
What would you do?
Let us know in the comments.
