Avoid Fitness Plateaus, Overtraining & Mis-Timed Performance Peaks

In this episode, I discuss training plateaus, overtraining, and peaking (aka “tapering”) to help you train smart for your goals and effectively use rest to maximize performance.

I discuss training plateaus, the underlying molecular mechanisms that cause plateaus, and how to overcome plateaus by targeting systems and nutrition-based approaches. I describe how overtraining reduces performance, which molecular biomarkers to measure to determine if you are overtrained, and how to recover from overtraining. I also explain how to use peaking (tapering) to significantly enhance performance, when to place a taper relative to competition, and how to effectively taper by reducing volume and increasing rest days.

I explain multiple causes and solutions for diminished performance and describe tracking options for measuring your health, fatigue, and performance. Listeners will learn how high-performance athletes, down to general exercisers, should measure, monitor, and intervene in plateaus, overtraining, and taper effectively.

Access the full show notes for this episode at performpodcast.com.

Thank you to our sponsors

AG1: https://drinkag1.com/perform

LMNT: https://drinklmnt.com/perform

Eight Sleep: https://eightsleep.com/perform

Momentous: https://livemomentous.com/perform

Vitality Blueprint: https://vitalityblueprint.com/perform

Renaissance Periodization: https://rpstrength.com/perform 

Timestamps

00:00:00 Plateau, Peaking & Overtraining

00:03:57 Sponsors: LMNT & AG1

00:07:26 “Stress is Stress,” Training & Inactivity

00:11:13 3 Scenarios for Plateau, Peaking & Overtraining

00:15:43 Physiological Passport, Personal Variation

00:20:45 Data Collection & Personal Load

00:23:54 Tool: Minimal Viable Solution & Tracking

00:28:00 Sponsor: Eight Sleep & Momentous

00:30:45 Identifying Plateau: Muscle Growth Plateau, Newbie Gains

00:36:41 Overcoming Plateau: Targeting Systems, Plateau Possible Mechanisms

00:46:46 Overcoming Plateau: Nutrition, Protein

00:53:19 Sponsor: Vitality Blueprint & Renaissance Periodization (RP)

00:56:48 Identifying Overtraining vs. Functional & Non-Functional Overreaching

01:04:33 Reduced Performance, Fatigue & Molecular Biomarkers

01:10:40 Blood Biomarkers, Protein Status Markers

01:17:45 Peaking (Tapering) & Performance

01:27:04 Tool: Effectively Taper; Volume & Intensity

01:33:38 Taper & Biomarkers, Testosterone

01:36:34 Tools: Taper Styles; Rest Days, Taper Variables; Individual Variability

01:45:05 Speed, Team Sports, Skills, Endurance & Taper

01:48:35 High-Performance Athletes & Tracking, Human Digital Twin

01:54:17 Tool: Heart Rate Variability (HRV), Respiratory Rate

02:00:31 Tool: Acute & Chronic Actions; Caffeine, Carbohydrates

02:04:18 Zero-Cost Support, YouTube, Spotify & Apple Subscribe & Reviews, Sponsors, YouTube Feedback, Perform Newsletter, Social Media

Disclaimer & Disclosures