The Plateau Problem
At some point in their journey, every swimmer, regardless of their accolades or expertise, grapples with the dreaded performance plateau. These are the phases when, in spite of arduous training sessions and meticulous strategies, the expected progress remains elusive. The clock doesn't lie, and each stagnant time or even adding time can chip away at a swimmer's confidence, often planting seeds of doubt: "Have I reached my limit?" or "Do I lack the innate talent?" In this quest for growth, many scour for a groundbreaking, 'magic solution'. Yet, the true remedy might not be a grand overhaul but rather in the nuance – the power of small, consistent, and methodical adjustments to one's approach.
My Journey with Tiny Tweaks
Navigating the currents of a swimming career, both as a competitor representing Singapore and as a coach, hasn't been a straightforward glide through calm waters. Throughout my athletic journey, there were phases when the tick of the stopwatch seemed almost dismissive of the sweat and hours I had poured into the pool. Yet, a transformative shift occurred when Stephan Widmer introduced us to the principle of "Marginal Gains." This philosophy became our beacon — rather than obsessing over a massive leap in performance, our focus shifted to making small, consistent improvements every day. It was about the incremental steps, the minute adjustments; realizing that excellence was a sum of all these tiny, daily victories.
Embracing the Philosophy of Marginal Gains
One Skill at a Time: Swimming, in essence, is like a jigsaw puzzle with each piece representing a distinct skill. Now, imagine the potential progress if, instead of randomly fitting these pieces together, you methodically focused on perfecting one piece each training day. Perhaps Monday all we are going to focus on is perfect streamlines off each wall, Maybe Tuesday might be just making sure that every push off the wall is accompanied by 6 underwater kicks, and Wednesday centers around not breathing into every wall. Concentrating on one aspect daily not only sharpens that particular skill but also builds a comprehensive, well-fitted puzzle over time. This step-by-step, deliberate approach transforms minor daily progressions into significant long-term advancements.
I used to be the worst kicker in the group. I struggled to make 1 min per 50m for a freestyle kick. “Focus on the upsweep!” my coach said, and for the whole season, all I did was focus on the upsweep every time I did my kick sets. No distractions, just undivided attention. By the end of the season, I turned my weakness into my strength, not only had my kicks improved significantly, but I also felt a renewed sense of confidence and clarity. I was able to keep up with my peers and have improved to about 50 secs per 50m. Much like that, swimming is a mosaic of skills and techniques. Honing one element at a time, be it a streamline push-off or those critical underwater fly kicks, offers a clear path to continuous and measurable growth. The philosophy is simple: tackle one challenge, perfect it, and move on to the next, turning tiny tweaks into transformative triumphs over time.
Feedback is Gold: Feedback isn't merely unsolicited advice or passing remarks; it is a potent instrument for enhancement and evolution in any sport or discipline. When gleaned from knowledgeable sources such as coaches, experienced teammates, or even detailed video analyses, these invaluable insights are not just about pinpointing errors or lapses. Instead, they spotlight specific areas ripe for refinement, offering swimmers a clear path towards better technique, improved performance, and ultimately, mastery. Embracing such constructive feedback is the stepping stone to transforming potential into prowess.
Using the same example above with my kick improvements, throughout the season, my coach would regularly take random videos of me kicking especially during my kicking workouts. But these weren’t the typical planned recordings; he'd film when I least expected it. Initially, I didn’t get the reason behind these surprise recordings. But when we reviewed them together, the discrepancies in my technique became evident. I could clearly see where my kick faltered when I wasn’t in "performance mode." These unexpected video sessions revealed my true habits in the pool, pointing out areas I'd overlooked. Thanks to these candid moments, I gained a clearer perspective on my weaknesses and where I needed to focus more. It reinforced the idea that sometimes, the most honest feedback comes from the most unanticipated sources.
The Power of Journaling: More than just a passive record, a daily log stands as a testament to an athlete's journey through the ebbs and flows of training and personal evolution. How did I do today? What was good? How could I have done this better?— This is where the essence of progression crystallizes. Such a journal does more than recount events; it paints a vivid picture of one's evolving relationship with the sport. Over time, flipping through these pages offers not just memories but powerful insights. During challenging periods, these recorded milestones and reflections serve as both a beacon of inspiration and a reminder of one's resilience, determination, and capacity for growth.
Cherish Every Win, Big or Small: Every achievement in our swimming journey, from the small wins like being able to hit 6 UW kicks consistently when you were only hitting 4 before, to hitting record personal times, plays a crucial role in shaping our growth. Each of these moments, no matter how inconspicuous, contributes to the larger picture of our progress. As time goes on, reflecting on these achievements provides not only a measure of how far we've journeyed but also a motivating glimpse of what lies ahead. It underscores the importance of valuing every effort, every lesson learned, and every stride made. Recognizing and celebrating these wins, big or small, fuels our passion and determination, pushing us ever closer to our overarching goals. Each victory, after all, is a testament to our dedication and resilience.
Patience and Persistence: Finally, the philosophy of marginal gains isn't about instant gratification. It's a slow, iterative process. But with time and persistence, you find that what was once a challenge becomes second nature. This is the heart of marginal gains – the patience to work on and refine a skill until it becomes an integral part of your swimming arsenal. At the end of the day, it's not just about the accumulation of skills, but about the relentless commitment to perfecting them, ensuring they become indispensable tools in one's repertoire.
So remember. Success in swimming is often thought of in terms of major milestones: breaking records, winning medals, and achieving personal bests. But behind each of these achievements is the principle of marginal gains. This philosophy underscores the importance of small, daily improvements. It's not always about making big leaps; more often, it's about taking consistent steps forward every single day. Each effort, however small, stacks up over time, leading to noticeable progress. When we embrace this approach in our training, we change our perspective on success. It becomes clear that true excellence is built on a foundation of daily commitment and incremental progress, both in the pool and in life's broader challenges.
Till next time! Enjoy your journey!
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