Adaptations to Anaerobic Training Programs chapter 5 Overtraining Nicholas A. Ratamess, PhD; CSCS,*D

Section Outline Overreaching Overtraining Definition How its used Mistakes That Can Lead to Anaerobic Overtraining Hormonal Markers of Anaerobic Overtraining Psychological Factors in Overtraining

Short Term Overreaching (STOR) Excessive training on a short-term basis Planned period of very high volume or high load training designed to elicit a large training effect Cannot be performed often (1-2 times per year) Reserved for higher caliber athletes Helps w/training plateaus Must have adaptive resources and ideal out-of-training lifestyle

Adaptation to Overreaching

When to use STOR Early in the training period (off season or pre season) Away from major competitions Following periods of low volume and/or load training When technical practice is minimal

Overtraining Overtraining: excessive frequency, volume, or intensity of training that results in extreme fatigue, illness, or injury (which is often due to a lack of sufficient rest, recovery, and perhaps nutrient intake). Overtraining syndrome (OTS): the physiological condition that occurs as a result of overtraining. It can, but does not always include a plateau or decrease in performance Other phrases synonymous to OTS: Burnout Chronic fatigue Chronic overwork Overfatigue Physical overstrain

Maladaptation w/Overtraining

Overtraining What Are the Markers of Anaerobic Overtraining? Psychological effects: decreased desire to train, decreased joy from training Acute epinephrine and norepinephrine increases beyond normal exercise-induced levels (sympathetic overtraining syndrome) Performance decrements, although these occur too late to be a good predictor

Types of Overtraining Sympathetic OT Parasympathetic OT Increased sympathetic activity at rest Symptoms Increased RHR and BP Increased body temperature Weight loss Decreased appetite Emotional instability Parasympathetic OT Increased parasympathetic activity at rest and during exercise Associated mainly w/endurance athletes Possibly precluded by sympathetic OT Decreased RHR and BP Reduced heart rate response to exercise

Stages of OT (Fry 1993) No perceivable effect on performance Altered neural function May decrease RFD w/o changes in strength Altered neural function and motor unit recruitment Decreased RFD and power w/o changes in strength Altered sympathetic activity in endocrine system Increased resting catecholamine levels

Stages of OT (Fry 1993) Performance begins to decrease Decreased motor coordination Ability to perform skilled movement decreases Injury potential increases Altered excitation-contraction coupling Power and RFD decreased, strength still preserved Decreased muscle glycogen Lactate threshold lowers Hormone concentrations altered Increased catecholamines (increase in resting HR, BP) Change in testosterone:cortisol ratio Immune function compromised Mood disturbances Lack of desire to train Chronic fatigue

Stages of OT (Fry 1993) Markedly decreased performance Decreased force production (as result of both neural & muscular factors) Reduced glycolytic enzymes Lowering of lactate threshold Lowering of endurance capacity Altered hormone receptor levels Results in further shifting of hormone concentrations (begin parasympathetic OT) Immune dysfunction Chronic Infections (Staph, Upper respiratory, etc.) Emotional and sleep disturbances

Table 5.3 Reprinted, by permission, from Fry, 1993.

Prevention of Overtraining Proper planning Take ALL stressors into account Plan for recovery Be flexible in the event of extenuating circumstances Proper monitoring Performance Other markers of OTS HR, BP, Hormone levels Early signs of decreased immune function Attitude changes Lifestyle habits that encourage recovery 7 or more hours of sleep Proper caloric intake Macronutrient proportions suitable for athletic activity Limit use of alcohol and other drugs