Overtraining: Signs and Symptoms and self checks

December 18, 2018

Working with Crossfitters and performance chasing athletes/ exercisers means I have to keep an eye closely on how people are progressing and recovering from their training. 

 

The concept of Recovery is sketchy for many an enthusiastic CrossFitter (especially those in there first 12-18 months of CrossFit) who do not yet understand the benefits of planned Recovery. Be it total rest, lower intensity aerobic or accessory work (boring stuff that prevents injury, levels up weaker muscle groups e.g. like the rotator cuff).  Or that not every workout has to  be gruelling to be productive to their overall development. 

 

They love the 'suck' as I call it...the grind. If its tiring and of a more endurance nature they love it and can't get enough of that...and they want more of it. There's a misnomer sometimes that if they walk away from a session not flat on their back then they haven't worked enough or don't feel like they have done much. It's here where the knowledge between trainer and clients widens as certain training principles get lost on clients. 

 

They get better and they want to do more. They watch the CrossFit Games or competition athletes and they aspire to greater things for themselves and usually the first thing that comes along is more volume of training. Pieces after class, double workout days, PT etc.  What they do specifically, when they do it, how they eat, how they sleep, how they maintain their bodies (mobility, physical therapy) all have an effect. As does individual tolerance to extra volumes. This state or period is mapped out below. 

 

 

https://breakingmuscle.com/fitness/the-life-cycle-of-a-crossfitter-part-1-the-dreaded-plateau

 

So I thought I would put together some bits to help watch out for the signs and some self assessment we all can do to watch how we are dealing with our training and understanding the moving parts that effect our overall Recovery and tolerance to any training stimulus we are operating within. 

 

 

 

 

 I really like these  as a really easy to use Assessment to gauge how you are coping with training:

 

Hope it helps those of you hitting it hard to learn about effective doses of training and recovery. 

 

Courtesy of:

https://www.brianmac.co.uk/overtrn.htm

 

CONTACT ME FOR PERSONAL TRAINING, ONLINE NUTRITION COACHING, INDIVIDUAL PROGRAMMING OR ONLINE FITNESS PROGRAMS

 

 

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