Excessive ability or strength.
Finding the balance between ability and intensity in the training cycle is the key to success. There are generally three kinds of people who have this problem. First of all, the capacity is too large. These people know that increasing capacity is the most effective way to improve their strength, but they don't know that the timing of increasing capacity is the key. Some people are still doing ultra-high capacity one month before the competition/each group has a lot of times, so the fatigue can't subside during the competition, and naturally there will be no ideal results. If you still do 6-8 times in multiple groups two weeks before the competition, you may not know how to manage fatigue at all. Even if you are big and strong, you can get better results by controlling fatigue well.
The second kind of people are overtrained. These people basically live in Weibo's circle of friends, and their best performance is always in training. People who have too high training intensity (such as pushing the limit every week) have insufficient understanding of "phase potential" To put it simply, phased promotion is to use one training stage to lay the foundation for the performance of the next training stage. Usually do a stage of large-capacity training first, and then turn to high-intensity training. Frequent high-intensity training can not improve the performance level optimally, and may also lead to nerve fatigue, making it difficult to grasp the preparation time.
There is another kind of person whose ability and strength are too high. Generally, such people have little training experience and are common in people who like to use the daily fluctuation cycle. Training whose ability is greater than recovery ability will eventually lead to injury at the expense of technical movements in order to use heavy weights.
Too much specificity/variation
Many years ago, I sprayed people who did a lot of variations and lacked training in the main event. Doing so will lead to a lack of technical proficiency in the main event, and the selected actions may not be highly mobile for the main event. But the wind has changed a little in the past two years. The Internet is a good thing. It conveys a lot of effective information, but it also gives novices a chance to get in touch with the plans of elite players and then imitate them. It is very important to use different action selection and weighting strategies in different training stages. Variants can improve the overall level and build a strong strength base. In addition, it should be remembered that variation is best achieved by making minor changes in major items, such as grip distance, station distance, barbell position, action rhythm, interval and frequency arrangement. And there is no need to use all kinds of messy props.
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Overloaded/overemphasized technology
Overload is the key to progress and the most important factor in a good plan, but overload is often overused, for example, too often or too much at a time.
It is of course essential to achieve overload by doing more times or using heavier weight. Many people will use some tools or methods to mechanically overload, such as elastic belt, only deflection amplitude, pole support beyond the limit, bench-press slingshot and so on.
These practices can indeed improve the enhanced performance of the nervous system, but it is also likely to lead to exceeding your recovery ability. When using these overload measures, I suggest that the limit of 10% should not be exceeded, the frequency of squatting and hard pulling should not exceed three weeks, and the frequency of bench pressing should not exceed two weeks. It is necessary to know how much pressure this has on the nervous system, muscles and joints.
Every training session is not independent. Your training today will affect your next training performance, and your training this week will affect your performance next week. Don't always use some fancy skills to use a 150% weight, which will affect your long-term training level for a long time. Too much emphasis on technology? Technology is indeed important, but some people are so obsessed with perfect posture that they never exert their limits and have an overload effect.
If you adjust your skills easily, you won't get enough training in any technology, and finally you won't be proficient in anything. So, if you buckle your knees occasionally and pull your back hard, don't panic. This is only part of your breakthrough.
In a word, look at your training critically and see if what you do is useful to your goal. Only by finding a balance among these training variables can you make long-term progress.