Before we get into the technical BS, lets review for those that arent well-versed in these topics:
- Overtraining is NOT proven as a condition, BUT we know SOME detrimental changes occur in MOST people when stresses of training + life are greater in summation than the recovery capability is at that time (in simple terms: you're doing too much and not resting enough, aka burning the candle at both ends)
- There are several models of overtraining, but for the purposes of this article we simply will term them alpha- and beta-overtraining models. These terms actually are borrowed from Dr. Mel Siff's excellent text, Supertraining.
- Alpha-model overtraining is mostly encountered with endurance sports, and shows very few easily detectable signs; with that said a performance decrement is the main identifier. This is also associated with diminshed activity of the adrenal glands (adrenal fatigue/insufficiency/burnout), and mimics Addison's Disease.
- Beta-model overtraining is mostly encountered in power sports (if you're reading this here's a sign to pay attention) and is identified with all the common symptoms of overtraining. This model mimics Basedow's disease, and is associated with thyroid hyperactivity.
- There are also two types of overtraining, local and systemic. Systemic affects the entire body and results in a performance decrement, including but not limited to coordination disturbance. Local is fairly easy to identify since the overused muscle/groups are particularly stiff/sore and dont improve in condition after a few days' rest.
- The total stressors (internal + external) on a person make up the stress load, and this stress load vs. recovery capability is a constant battle to avoid overtraining. The stress load encompasses EVERYTHING that generates any amount of stress upon the biological organism, no matter how small or large the stress is.
That should cover a very basic knowledge of overtraining as we know it.
Recovery, on the opposite end of the spectrum, is not nearly as understood in this country as it should be. We should take advantage of all recovery methods, with exception of those that compromise your morals.
Recovery is:
- The process of repairing/remodeling damaged/overworked tissues.
- There are two types of recovery: active and passive. Passive recovery is something we know about quite well. "Rest and it will get better" is the motto of this approach. To be honest passive recovery is a lazy approach and can be improved upon greatly by serious athletes.
- Active recovery is just that, moving and actually doing work to speed up recovery. This includes, but is not limited to: Foam rolling, contrast therapy, traction work, etc.
- There are MANY methods of recovery that may not suit you. Hot Pine Baths, for example, are popular in the Russian States for recovery. So is the contrast method. In some sports here in America, we have anabolic (drug-aided) recovery, and this goes on in almost every professional sport you can think of, behind the shadows, silently helping athletes enhance performance. For the true drug-free athlete, this is not an option, at least not in the sense of Anabolic Androgenic Steroids. However, there are plenty of anabolic substances that are perfectly legal and improve performance greatly. These are: food (especially high-quality, clean foods - food is the most anabolic substance on the planet), ginger (megadosing), lemons (eat a wedge of one at every meal and see), and plenty of others. In fact there are methods to increase the performance (ie absorption) of your food!
 |
| Not literally, but close. |
- There are three modes to recovery: Ongoing, Rapid, and Delayed Recovery
- Ongoing Recovery is just that; it takes place during the activity. Enhancing this type of recovery is accomplished by increasing your conditioning (cardiovascular).
- Rapid Recovery occurs immediately after exercise, and can be enhanced by active recovery methods performed immediately following training (contrast showers, sauna alternated with mobility work, etc.)
- Delayed Recovery is just that, and can surpass the initial level if training volume/intensity loads are not excessive. Enhancing this recovery method is accomplished by active recovery methods performed 3 (or 6) hours after training. one must keep in mind the rule of Rapid/Delayed Recovery: You can't have both! Pick one recovery method based on your needs. If you are training 2x a day, following the first session one would be wise to enhance Rapid Recovery, to facilitate optimal performance for the following training session later in the day. On the other side, if you are training today, and then tomorrow or the next day, Delayed Recovery would be your best choice. Active recovery methods performed 6 hrs after training yield the greatest supercompensation effect.
- Timing of delayed recovery methods are covered in a previous article: self-myofascial-release-therapy
If you are SERIOUS about pushing the limits of human performance (or even just your limits) you should be following a concept called "no days off," which was coined by Kelly Starret. What this means is that on days you aren't training/practicing, you are opening/mobilizing your hips/hip capsule, performing mobility work, eliminating trigger points, foam rolling to improve circulation and remove soreness, and get the boat turned back around, so that you are even MORE recovered before the next training session. This yields to not better, but FASTER performance increases due to a greater training effect from each training session.
Now that we have covered a base primer of knowledge, lets go break some rules:
- Overtraining + Adequate Recovery = Supercompensation
- Supercompensation is where you surpass the previous level that you were at. This is the goal of training.
- Pines and Firs (evergreen trees) release quite a bit of beneficial 'pinenes,' and there are several studies that these pinene chemicals can act as structural secretaragogues, or GH-releasing/producing agents.
- High-quality meats can significantly increase testosterone levels. So can cold showers.
- For most efficient recovery, combine active and passive methods. Get plenty of quality rest, don't stay up till 2am watching Dexter, be sure to have conditioning as a staple of your training program (training one energy system has cross-system beneficial effects to other energy systems), be sure to foam roll, stretch, mobilize, and correct.
Increases in blood pressure
Decreases in coordination
Colds/minor infections (these are a dead giveaway, overtraining kills the immune system)
Irritability beyond normal levels
Lack of appetite
Moodiness
Poor-quality sleep
Inability to get to sleep easily
Sweating easier/more than normal
Breathing harder than normal
Lack of endurance
Lack of aggression
Elevated muscle soreness
ALL of these are symptoms of overtraining. If you experience more than a few of these you need to: 1) Rest more/better, 2) Increase the quality/quantity of food, 3)Be sure to massage/foam roll/eliminate trigger points often, 4) Do activity you dont often do: if you mainly lift weights, take a day off and go for a walk or a hike, a swim, or something not very taxing, but effective enough to move blood throughout the body.
The importance of nutrition (ie food) in relation to overtraining can not be overstated. Simply not supplying enough nutritional fuel can make or break the overtraining barrier, and for sports where weight classes are competitive, this is the difference between winning or not even showing up to the fight. I found this quote from a knowledgeable man quite apt: "can we assume that the stresses of improper diet and lack of appropriate supplementation can also cause overtraining? Absolutely! In fact, probably faster than training can!" - Fred Hatfield, Ph.D., also known as Dr. Squat, and the first person to squat over a grand. This is a link to more info he wrote on the interaction of food and overtraining: http://www.timinvermont.com/fitness/1nutover.htm
Overtraining can take WEEKS to get over if you have pushed yourself for a LONG time. A systematic, built-in deload every 4 weeks allows for one to avoid CNS burnout and overtraining. A deload, for clarification, is a reduction in weight and volume, but the movements are still performed, but at half or less intensity. Once you have learned what methods of recovery work best for you, and when they work best, you can determine if a deload every 4 weeks is necessary. Some deload every 3rd week after 2 intense weeks of training, for a supercompensation effect. Others dont need a deload at all. You have to learn your body and what works best for it.
Here is an example of walking the overtraining knife-edge:
For over a year straight I made progress, with no deloading whatsoever. In fact, after a while, I was able to decrease the time in between training sessions. And I still made progress. It was harder-earned progress, but I was still able to handle the intensity. Then suddenly classes are back in session, I have a relationship that isn't what it was a few months ago, and things got very, very busy. This additional stress pushed me over the edge into overtraining, and shot my immune system to hell. I came down with mono, and was bed ridden for more than 2 months (zero training). I figured my strength was in the toilet at this time. Several weeks after, I was able to start some of my normal activities again, and I wanted to see where my squat strength stood. I was amazed that after zero training, I set a PR by nearly 90 lbs! The only explanation I have for this is that the time I spent recovering from mono was the optimal time for recovery from the year + of heavy training with no time off. This was an EXTREME example of supercompensation due to optimal recovery, but this was most certainly not planned, and nor would I EVER recommend anyone try. But I know recovery time is important. Hell, I will even argue that proper recovery is more important that the strength training program you are following! I cant remember who said it at this time, but it was said that "The best strength training program is the one youre not currently on." There are NO MAGIC BULLETS, no oddball special Russian training program, no super-effective supplements, and NO SHORTCUTS. There is no 'perfect' training program. They are all effective if they are adhered to. Period.
Research for yourself this List of Recovery Methods:
Classical Massage
PNF
Myofascial Trigger point massage/therapy
Acupressure/Shiatsu/Reiki
Hydrotherapy
Stretching/Mobilization Techniques
Flotation (excellent for decompression)
Aromatherapy
Therapeutic Touch
Electronic Technology (including brain wave generators, which you can download for your PC)
Laser Therapy
Vibromassage (including those massage chairs)
Barotherapy (pressure)
Physical activity
Milder recreational sport
Dance
Play
Postural Realignment (includes Chiropractic care)
Breathing Regimens
Progressive Relaxation
Tai Chi & Yoga
Meditation
To summarize a overworded article, overtraining and lack of sufficient recovery can keep you from progressing. Lack of progression = reaching a plateau. To break through this plateau, correct the cause. Attend to your lack of active recovery work. Make sure you get enough sleep. Eat lots of clean foods. Increase the time in between training sessions if needed. And be sure to keep your stress levels comfortable!
No comments:
Post a Comment