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Summary
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.
Sponsors
Articles
- A Subject-Tailored Variability-Based Platform for Overcoming the Plateau Effect in Sports Training: A Narrative Review (International Journal of Environmental Research and Public Health)
- The Plateau in Muscle Growth with Resistance Training: An Exploration of Possible Mechanisms (Sports Medicine)
- Performance decrements with high-intensity resistance exercise overtraining (Medicine and Science in Sports and Exercise)
- β2-Adrenergic receptor downregulation and performance decrements during high-intensity resistance exercise overtraining (Journal of Applied Physiology)
- Catecholamine responses to short-term high-intensity resistance exercise overtraining (Journal of Applied Physiology)
- Hormonal aspects of overtraining syndrome: a systematic review (BMC Sports Science, Medicine and Rehabilitation)
- Biomarkers in Sports and Exercise: Tracking Health, Performance, and Recovery in Athletes (The Journal of Strength and Conditioning Research)
- Less Is More: The Physiological Basis for Tapering in Endurance, Strength, and Power Athletes (Sports)
- Myocellular basis for tapering in competitive distance runners (Journal of Applied Physiology)
- The Training and Development of Elite Sprint Performance: an Integration of Scientific and Best Practice Literature (Sports Medicine – Open)
- Effects of tapering on performance in endurance athletes: A systematic review and meta-analysis (PLoS ONE)
- Excessive exercise training causes mitochondrial functional impairment and decreases glucose tolerance in healthy volunteers (Cell Metabolism)
Other Resources
- Mike Stone’s publications
- Table for acute and chronic actions
- Muscle Size & Nuclei (Huberman Lab episode)
Perform Episodes Mentioned
- Build Muscle Size, Strength & Power With Science-Backed Programs
- How & Why to Strengthen Your Heart & Cardiovascular Fitness
People Mentioned
- Andy Fry: Professor of Health, Sport & Exercise Sciences, University of Kansas
- Keijo Häkkinen: Professor of Exercise Physiology, University of Jyväskylä
- Mike Stone: Professor of Exercise Science, East Tennessee State University
- Charlie Francis: Olympic sprinter and sprint coach
- Ben Johnson: Olympic sprinter