FIGHTING PLATEAUS


  • Add variety to your training: Adding additional outlets helps to keep your training fresh and helps reduce procrastination due to mental fatigue. This will also allow you to visit different areas of town which could be a great emotional escape from a daily routine. A few examples might be Mountain Biking, Hiking, Sprints, Volleyball, and Basketball etc.
  • Vary number of days training: If you are currently training 3X per week you may want to cut back to 1 to 2X per week and replace those days with another activity as described above for 30-60-days. The key is to stay consistent in your training to a certain degree without allowing yourself to completely give up. You have worked very hard to achieve the success and skill which could be emotionally challenging to know you completely give up on yourself. Don’t give up, just back off a bit.
  • Add new programs to your curriculum. You have a great opportunity with Austin Self Defense to continually change your training curriculums at minimal expense. If you are signed up for Krav Maga & Fitness you might try training Krav Maga 2X & Fitness 1X in a single week then the next week flip these two so that you train Fitness 2X & Krav Maga 1X. This could be accomplished with 2 Self Defense programs as well.
  • Vary your training intensity: There are endless varieties in ways to increase intensity in your workouts. Many members find a comfortable pace during their workouts and do not vary much from this each time they come in. For maximum results and to add a completely new dimension to your workouts, you might try creating workout routines based on performance ideas for a period of maybe 6-weeks then change to a new routine. One example would be to train at 60-70% intensity for the first 15-minutes of the class then ramp up to 100% intensity, speed & Power for the next 15-minutes. After 30-minutes you may drop back to 60-70% in order to catch your breath and rest slightly and then finish the workout at 90-100%.
  • Vary your training mind set: Members are sometimes so concentrated on getting a high intensity workout that they sacrifice technique. Variety can be accomplished in one way by following the routine above. 1st 15-minutes concentrate on slowing down and using proper technique and the 2nd 15-minutes you may sacrifice technique slightly for intensity. Another idea is to switch your stance and work from an opposite stance the entire class or maybe only ½ the class then switch back to your regular stance. Again, these are only a couple examples of many varieties you may come up with using your imagination.
  • Switch training partners: Many of us find our comfort zone with 1 partner however, if that partner does not show you may be more reluctant to attend class. Training with other people will open doors for more options in training partners, allow you to broaden your friends list, offer an excellent opportunity for networking and most importantly offer a new feel for your workouts. Since everybody trains differently coupled with the fact that body types vary, this will create a completely different feel and dimension to your workouts and allow you to be a more complete and well rounded athlete.
  • Solo Training: Solo training on a heavy bag can be very advantageous depending on your mood or training mindset for the day. Training on a heavy bag awards the opportunity to get 2X as much training for ½ the amount of time spent in the studio because you are not switching back and forth with a partner. If you had a hard day and are more interested in training alone, you can work the heavy bag and with the instructors help in tweaking a few techniques, work right along with the rest of the class.
  • Reward yourself: Give yourself a reason to train when you are not in the mood. Reward yourself by going somewhere to relax and enjoy a non-fat frozen yogurt. Pick a day that is your least desirable day to train and reward yourself for coming in by getting take out from your favorite restaurant. Rewards don’t have to be in the way of food. Use your imagination and you will find endless rewards for yourself.
  • Set a new goal: What would you like to achieve from your workouts? Knowing specifically all the things you wish to achieve will help categorize these goals in the order of importance. If your goal has been primarily focused on losing weight, replace that goal with a new goal for 30-days. Your goal may be to improve your Jab, your ability to Drop & Sprawl, number of pushups and an endless number of ideas. Use your imagination write out a new goal today.