Explode Through Plateaus

Do the same thing day after day, and you'll get the same results day after day. To keep making progress, you need to switch things up every once in a while.

February 20, 2013
Explode Through Plateaus

Do the same thing day after day, and you'll get the same results day after day. To keep making progress, you need to switch things up every once in a while. Here, four of my favorite plateau-busting tactics. Use these when you’re feeling a little stuck in a rut or just aren’t getting the results that you want from your usual routine.

I don't mess around when I need to make changes, so I really get in the mindset of exploding through the plateaus. This means literally moving my body in an explosive manner with maximum effort. My number one metabolism shocker is sprints; I do most of these workouts on a treadmill but they can also be done using the Stairmaster, elliptical or any other machine with speed and incline/resistance controls. Just be sure to modify the levels so that you hit similar effort levels.

Workout #1: Quick Sprints
How to do it:
Warm-up @ 5mph, 0 incline for 5 minutes
Do 10 x 1 minute sprints @ 15 incline and 8mph
In between incline sprints, walk @ 15 incline and 3.5mph for 2 minutes
Cool down @ 5mph, 0 incline for 5 minutes

Workout #2: Treadmill Track
How to do it:
Put the treadmill on the track view. Warm up for 800 meters @ 5mph
Do 10 x 400 meter sprints @ 8mph and 7 incline
In between sprints, keep incline at 7 and walk for 200 meters
Cool down for 800 meters @ 5mph

Workout #3: The Pyramid
The pyramid, one of my favorites. The entire workout is broken down to one minute increments outside of warm up and cool down.
How to do it:
Start @ 5mph warming up for 5 minutes
Increase your speed by 0.5mph each minute with a minute @ 5mph in between each faster minute. So, it goes like this: 1 minute @5.5mph, 1 minute @5mph,1 minute @6.0mph, 1 minute @5.0mph, 1 minute @6.5mph etc., until you get all the way up to 10mph.
Then come back down the same way that you went up until you are back at 5.0mph.
Cool down for 5 minutes @5mph

Workout #4: Incline Madness
How to do it:
Work on an incline @15 for the entire workout
Start at 3.5mph walking for 10 minutes
Do 20 x 30 seconds walk sprints @4.5mph
In between each sprint, walk @3.5mph for 1 minute
Finish with 10 minutes @3.5mph

If it feels too difficult at first, lower your incline and speed a little and gradually work your way up. And on the other hand, if you already are a super athlete and are breezing thru these, then by all means kick it up a notch. We are all at different fitness levels and that’s ok. As long as you are working as hard as you possibly can without falling out for these short bursts, you are shocking your body, muscles, hormone levels etc., and you will start to see changes quickly.

I vary the workout each time so that my body never knows what's next. But you shouldn't do these max effort workouts every day. I would do 3-4 different ones per week to keep things fresh and shock your metabolism without putting your body in an over training state, which will keep you from making progress. And like anything else, your body is smart enough to eventually adjust to even this type of training, so be sure to take breaks from intervals from time to time.

The same intensity that you are putting into these workouts should also apply to your weight training. Push your limits with the weights and the number of reps. Give your training an all-around explosive boost and watch the results happen.

As always, keep killing it!

Noora
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