ENZYK Blog 22
Breaking Through Plateaus: How to Keep Progressing as an Athlete
Hitting a plateau is frustrating—but it’s also part of the journey.
Every athlete, no matter how dedicated, will eventually hit a training plateau. Whether you’re stuck at a certain weight, can’t seem to improve your sprint times, or feel like your skill level has stagnated, plateaus can be discouraging. But here’s the good news—plateaus are temporary. With the right strategies, you can push through, unlock new levels of performance, and continue progressing toward your goals.
In this post, we’ll dive into how athletes across different sports overcome plateaus, share practical strategies to reignite your progress, and give you a DIY guide to start breaking through barriers today.
And don’t forget—if you’re looking for more tips and motivation, follow us on Instagram at @enzykperformance for daily content, and check out our merch to stay geared up!
Why Do Athletes Hit Plateaus?
Plateaus happen when your body adapts to the stress of your training, and further improvements become harder to achieve. This can happen for a few reasons:
Lack of Variety: Doing the same workout or routine over and over can cause your progress to stall.
Insufficient Recovery: Overtraining without enough rest can lead to burnout and prevent further gains.
Mental Fatigue: Sometimes, the issue isn’t physical—your mind might need a fresh challenge or new motivation to stay engaged.
Here’s how to recognize when you’ve hit a plateau and what you can do to break free.
How Elite Athletes Break Through Plateaus
Let’s take a look at how top athletes across different sports approach breaking through plateaus and getting back on the path to progress.
1. Strength Sports: Powerlifting and Weightlifting
Athlete Example: Tia-Clair Toomey (Weightlifting/CrossFit)
Multi-time CrossFit Games champion Tia-Clair Toomey has experienced her share of plateaus, but she uses a strategic approach to keep progressing. By incorporating varied training methods, such as switching from heavy lifting to bodyweight work, and introducing different types of conditioning, she keeps her body guessing and avoids stagnation.
Breakthrough Strategy: Switch up your routine. Introduce new exercises, alter your rep ranges, or change the intensity of your workouts. This keeps your body from getting too comfortable with the same routine and stimulates new growth.
2. Endurance Sports: Running and Cycling
Athlete Example: Mo Farah (Distance Running)
Long-distance running legend Mo Farah knows the frustration of hitting a plateau in race times. To overcome this, he focuses on periodization—alternating between high-intensity intervals, tempo runs, and lower-intensity recovery runs to prevent burnout and keep improving.
Breakthrough Strategy: Use periodization in your training. Instead of going hard every day, alternate between high, medium, and low-intensity days. This will give your body time to recover and adapt, helping you break through speed or endurance plateaus.
3. Team Sports: Basketball and Soccer
Athlete Example: Stephen Curry (Basketball)
NBA star Stephen Curry keeps progressing by constantly refining his skills. When Curry feels like his shooting or ball-handling is plateauing, he focuses on mastering the fundamentals again, going back to basics and working on the small details that make a big difference in performance.
Breakthrough Strategy: Focus on mastering fundamentals. If you feel stuck, go back to the basics. Work on your form, footwork, or technique with laser focus. Often, it’s the small improvements in fundamentals that lead to big breakthroughs.
4. Speed Sports: Track and Field
Athlete Example: Usain Bolt (Track and Field)
The fastest man in history, Usain Bolt, experienced plateaus in his sprint times during his career. To overcome them, Bolt would focus on his explosive power and start technique, breaking down each phase of the sprint and finding areas where he could make micro-improvements.
Breakthrough Strategy: Break down your performance into phases. Identify specific areas of your performance (like acceleration, top-end speed, or endurance) and focus on improving each part separately. This approach can help you overcome overall performance plateaus.
5. Combat Sports: MMA and Wrestling
Athlete Example: Kamaru Usman (MMA)
UFC champion Kamaru Usman faced training plateaus during his career but found that the key to breaking through was cross-training. By incorporating different forms of exercise, like swimming, cycling, and even gymnastics, Usman was able to improve his overall athleticism and break through performance barriers in the octagon.
Breakthrough Strategy: Cross-train to break out of a rut. If you’ve been training the same way for too long, try adding a new sport or activity to your routine. Cross-training can help you build new strengths and prevent boredom.
DIY: How to Break Through a Plateau in Your Training
Here’s a DIY guide to breaking through a training plateau. Use these strategies to reignite your progress and start seeing results again.
Introduce New Challenges
Mix up your routine by trying new exercises, changing your rep ranges, or adding resistance bands to your lifts. The key is to keep your body challenged so it continues to adapt.
Implement Periodization
Instead of pushing hard every day, use periodization in your workouts. Cycle between heavy, moderate, and light weeks to allow your body time to recover and rebuild stronger.
Track Your Progress and Adjust
Keep a training log to track your performance. If you’re stuck at a certain weight or time, look at your data to see where improvements can be made. Sometimes, small adjustments in volume, intensity, or technique can make a big difference.
Focus on Recovery
Overtraining can lead to plateaus. Make sure you’re getting enough sleep, hydration, and nutrition to fuel your body for optimal performance. Recovery is just as important as training!
Stay Mentally Engaged
Keep your mind sharp by setting small, attainable goals. Celebrate each win, no matter how small, and stay focused on the bigger picture. Breakthroughs often happen when you least expect them.
Common Mistakes Athletes Make During Plateaus
Plateaus can be frustrating, but avoiding these common mistakes will help you push through:
Doing the Same Routine: Your body adapts quickly to repetitive exercises. Introduce variety and challenge to stimulate new growth.
Ignoring Recovery: Training hard without proper recovery can stall your progress. Make sure you’re prioritizing sleep, hydration, and active recovery.
Focusing Only on the Outcome: Plateaus are part of the process. Focus on the effort and small improvements each day rather than fixating on immediate results.
Push Through and Keep Moving Forward
At ENZYK, we know that every athlete faces challenges in their training. But with the right strategies and mindset, you can overcome any plateau. If you’re looking for more ways to level up your performance, be sure to follow us on Instagram at @enzykperformance for daily tips and inspiration. And don’t forget to check out our merch—it’s perfect for athletes pushing through plateaus and reaching new heights!
Final Thoughts: Plateaus Are Temporary, Progress Is Permanent
Hitting a plateau is part of every athlete’s journey, but it doesn’t have to hold you back. By introducing variety, focusing on recovery, and staying mentally engaged, you can break through and continue progressing toward your goals. Remember, it’s the consistent effort and small adjustments that lead to big breakthroughs.
Thank You: We appreciate your time and attention. Your support helps us keep creating valuable content to help athletes achieve their best. If you found this post helpful, share it with someone who could benefit from it too! Let’s keep pushing forward together.
