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You're on a plateau. What else is new?
If you want to look on the bright side, consider that stalling out is a sign that you're an advanced lifter. Only beginners make continuous progress.
If you don't want to look on the bright side (meaning, you're determined to get out of the rut and on to new PR's), keep reading, because I have an eminently logical, simple, and foolproof method of getting back on track.
It's called "The Path Of Least Resistance."
Now, I didn't say this path was painless, and it's not. Doing the right thing rarely is. Nevertheless, being on "The Path" is far better than the alternative, because at least your blood sweat and tears will have a payoff. So let's get started with a quick introduction, followed by some practical applications.
What Is The Path Of Least Resistance?
Most people lose their way because they tend to spend far too much time and energy trying to improve elements that have minimal potential to improve. Why does this happen? I'd speculate it's because when you spent time on something that rewards you with positive feedback, you're inclined to go continue going down that path looking for more psychological "goodies."
Think of it this way: as a beginning thrower, you were weak as a kitten. Getting stronger really made the disc fly further in your first few years as a thrower. Problem is, you're pretty strong now, but you just can't shake that association between lifting and throwing PR's, even though strength isn't your weak link any longer.
So What IS Your Weak Link?
Continuing with that example, let's say you're now a good collegiate discus thrower stuck at 187 feet. The question is, what should you be working on? Technique? Strength? Flexibility? Nutrition? These are only a few of the many components necessary for great throwing. Getting on "the path" is all about identifying and then focusing on the element or elements that have the most potential for future improvement.
SO How Do I Do This?
First, identify every possible "element" that could possibly contribute to success in your chosen sport or event. Don't worry about prioritizing them yet- we'll worry about that later. For now, just get into pure brainstorming mode and start writing.
An Example: Me
To illustrate, I'll use myself as an example (which is a path of least resistance in its own right, since it's a lot easier than using you as an example!): I'm trying to qualify for the 2009 Master's World Championships in Sydney, Australia. To do this, I've got to total 190kg's at a bodyweight of 94kg's or less. And I've got to do this on April 5th, 2009, in El Paso Texas- Master's Nationals (By the way, if you don't have anything more interesting to do that weekend, c'mon down and watch me lift!).
Currently, I'm totaling (in the gym) about 180kg's, so I've got about 19 weeks to put 10kg's on my competitive total.
So my list of elements looks something like this:
Now there are perhaps several others, but I'll abbreviate this somewhat to save on bandwidth, since I've already been through this process. In your case however, don't skimp on the list. And in fact, make a special effort to include items that might even seem a bit whacky- sometimes your most glaring weaknesses are the ones you're not aware of!
OK I Made The List- Now What?
Next, assign each element a numerical score (from 1 to 10) based on how improvable you think that element is, given your current resources. If you think there's a lot of room for improvement, assign a high number, and (obviously), items with poor potential for improvement get a low number.
Once you've done this, I suggest picking the 3 highest-scoring items. These items comprise your "path:" they bring into focus the things you need to attend do to get out of that rut you're in.
In my own case, strength, body composition, and injuries are my top three. And by extension, nutrition comes into play, since keeping my protein high will help with body composition. And obviously, better body composition also means better strength. Also, I'm having some issues with tendonitis in my left knee, which is why I gave "injuries" a high rating.
So in my personal case, it's both interesting and convenient that there's a natural synergy between my top 3 items: better diet and less injuries will result in better body comp and strength.
Which Has The Most Potential For Improvement?
Below, I've listed some common examples of bad decision-making. Have a look and see which one's you're guilty of:
Get Out Of The Rut And Onto The Path!
All of this obviously is just another way of stating that, in order to improve, you've gotta improve your weak points, not your strong points. Of course, you've known that forever, but (maybe) you haven't done anything about it (yet).
Today might be the day to get on a different path…
About The Author
Charles Staley...world-class strength/performance coach...his colleagues call him an iconoclast, a visionary, a rule-breaker. His clients call him “The Secret Weapon” for his ability to see what other coaches miss. Charles calls himself a “geek” who struggled in Phys Ed throughout school. Whatever you call him, Charles’ methods are ahead of their time and quickly produce serious results.
Click here to visit Charles' site and grab your 5 FREE videos that will show you how to literally FORCE your body to build muscle, lose fat and gain strength with "Escalating Density Training," Charles' revolutionary, time-saving approach to lifting that focuses on performance NOT pain.