The unavoidable arrival of sticking points in training is one of the most disheartening events in the life of any athlete or determined fitness enthusiast.
Sticking points may lead to reduced motivation, technique breakdown, loss of interest, injury or even complete termination of the activity.
However, it is important to become aware of a collection of methods which may be applied to help an athlete break through these sticking points. Some of these methods are listed below:
1) decrease high repetition/high volume training and include more 1RM, 2RM and 3RM sets.
2) Accelerate lighter loads as rapidly as possible.
3) Increase weights with new increments. Sticking points generally relate to the amount of the weight which an athlete associates with their 1RM.
For example, instead of increasing the weight via a sequence of sets like 60/70/80/90kg, change it to 60/72.5/82.5/92.5kg.
4) Optimize your rest periods between sets. Too little or too much may upset your ability to perform.
5) Incorporate ballistic and plyometric exercises to burst through a sticking point.
6) Add variable resistance such as resistance bands or chains to the free weight exercise.
7) Improve your technique in weak exercises. An experienced coach together with video analysis can help implement the changes necessary.
8) Use a less demanding warm up to conserve energy for the heaviest lifts.
9) Take a break from the exercise in concern to reduce mental stagnation and aid restoration.
10) Use less exercises per workout.
The list above by no means exhausts the collection of methods that is used in strength training to break through sticking points but serves as a source of methods to help overcome barriers.
It should be noted that each method can have instant and delayed effects which have significance on other methods and workouts that follow days or even weeks later.
