Joel Smith speaks on 12 reasons why athletes and coaches may hit a plateau in their performance programs. These include:
1. Lack of stimulation in the training environment
2. Too much stimulation in the training environment
3. Not enough creativity or novelty
4. Lack of a clear plan
5. Too much weightlifting
6. Not enough weightlifting
7. Monotony from failing to wave training loads
8. A lack of representative play and exploration
9. Deficits in skill learning
10. Programs that feel too constricting
11. Athletes not feeling truly seen or heard
12. Gaps in belief and motivation
In this episode, we’ll unpack these elements one by one, while also exploring practical methods coaches and athletes can use to break through these plateaus and unlock new levels of performance.
Today’s episode is brought to you by Hammer Strength.
View more podcast episodes at the podcast homepage. (https://www.just-fly-sports.com/podcast-home/)
Timestamps
1:10 – Lack of Stimulation in the Training Environment3:18 – Too Much Stimulation in the Training Environment6:00 – Not Enough Creativity or Novelty7:36 – Lack of a Clear Plan10:20 – Too Much Weightlifting12:12 – Not Enough Weightlifting13:44 – Monotony from Failing to Wave Training Loads16:00 – A Lack of Representative Play and Exploration18:25 – Deficits in Skill Learning20:47 – Programs That Feel Too Constricting23:00 – Athletes Not Feeling Truly Seen or Heard25:03 – Gaps in Belief and Motivation
Actionable Takeaways
Lack of Stimulation in the Training Environment – [1:10]
Athletes disengage when training lacks challenge or relevance. Too many repetitive drills and static formats dull the nervous system and the mind.
What to try:
Use small-sided games or reactive drills to increase decision density.
Rotate training environments or sensory constraints to create novelty.
Avoid overly choreographed warmups—build something they have to solve.
Too Much Stimulation in the Training Environment – [3:18]
Overloading athletes with chaos, cues, or novelty can backfire. When there’s too much going on, meaningful adaptation slows down.
What to try:
Balance open tasks with periods of focused repetition.
Simplify instructions—set the environment, then observe.
Know when to back off and give space for consolidation.
Not Enough Creativity or Novelty – [6:00]
Without moments of surprise or exploration, athletes stop learning. Creativity sparks engagement—and often, better movement solutions.
What to try:
Add odd objects, uneven surfaces, or unconventional constraints.
Give athletes freedom within drills to explore variations.
Don’t aim for perfect reps—aim for meaningful reps.
Lack of a Clear Plan – [7:36]
Randomness without progression can feel chaotic. Athletes need to see where training is going—even if it's nonlinear.
What to try:
Cycle phases between creative exposure and focused refinement.
Revisit key themes and skills, even in exploratory training.
Share your intent—clarity builds trust.
Too Much Weightlifting – [10:20]
Lifting can become a crutch when it overshadows movement quality or reduces time for skill and game-speed work.
What to try:
Trim down barbell volume in favor of transfer-driven tasks.
Use loaded movements that keep athletes grounded and aware.
Ask: Is this lift enhancing or muting athleticism?
Not Enough Weightlifting – [12:12]
Some environments undervalue lifting altogether, leading to gaps in tissue tolerance and general strength.
What to try:
Use tempo and iso-based lifts to build coordination and robustness.
Make lifting complementary, not competitive, with field work.
Keep it simple—progressive resistance is still powerful when done well.
Monotony from Failing to Wave Training Loads – [13:44]