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.
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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
Avoid Fitness Plateaus, Overtraining & Mis-Timed Performance Peaks | Perform with Dr. Andy Galpin podcast - Listen or read transcript on Metacast
