Danny O’Dell’s

Explosivelyfit Training News

Strength and power knowledge

01-November-07

ISSN: 1550-2643: Library Of Congress, Washington D.C.,

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Topic discussed:

01117 Exercise and rest period cycles

In days of old when men were men and women were women they exercised in the fields or in their homes from sun up until sun down. And no one ever mentioned overtraining, supercompensation, distress or ustress; they just did what had to be done to survive. They ate clean, lived clean and died clean.

We could take a lesson from them and do the same but we don’t. Sure they were strong, they had to be just to keep living back then. It is apparent from reading any history at all that staying in shape was not the reason these old timers did so much hard work. It was to continue to live. But times have changed and we don’t have to struggle quite so much to stay alive-at least in many areas of the world. Now we can go to a gym or workout in our homes to stay in shape.

If we followed the regimen of sun up to sun down we would get in shape darn fast but how long could we tolerate the program? Not long I am sure.

“Supercompensation” is the thin window of opportunity between overreaching and overtraining. It is the ideal goal in any well-designed exercise program, especially if you are contemplating a contest in the near future. But, how is it reached without overtraining and getting hurt?

The body’s adaptive mechanisms are wonderful and can do marvelous things to keep you healthy. However, you must pay attention to what it is saying about the evolution-taking place concerning your training loads, duration and intensity and the effects on you.

Background information

In 1954, Hans Selye came up with a description that described how an organism adapted to sources of stress in their environment. He called the model the “General Adaptation Syndrome” aka GAS. He further described two such stressors, one good and one bad. They are respectively,

Eustress or that which produces growth, performance enhancements and repair

Distress, which can cause decay, damage, death or disease in the living organism.

The General Adaptation Syndrome theory states there are three phases to an exposure to stress. Phase number one is the initial alarm, phase two is the resistance to the stress and the final phase is the adaptation to the stress (which Selye called exhaustion).

Breaking the three phases down into manageable bits of information one will find the first stage is the body’s initial response to the stress, i.e.  flight, fright or freeze. (“Shock or alarm”, as it is described in the Essentials of Strength Training and Conditioning book by Baechle and Earle) The body at this point has a temporary inability to cope with the situation; however, it quickly calls on energy reserves and begins to function in a more appropriate manner.

This is the beginning of the resistance phase in which the body adapts to the stimulus and returns to a more normal state. The body is preparing itself for a continuation of similar stresses by growing stronger in response.

The final stage is exhaustion. If the organism does not have a pause in the constant stress, it begins to break down. Thus, overtraining has reared its ugly head and progress begins to “grind to a halt”. Minor injuries appear, desire diminishes, and working out is no longer enjoyable. The workout program has failed!

From this modest start, strength and conditioning specialists have come up with all sorts of training plans. A well-designed program will be characterized by a continuation of the Eustress processes. On the other hand, stagnation, soreness, minor injuries, and a lack of desire to exercise provide an early indication of distress that eventually leads to “Overtraining”. Leading into the overtraining is a condition called overreaching.

Overreaching is a desired effect that results from setting and achieving goals. It is the push to a higher plateau of ability. But if you remain in this zone too long, you soon reach the overtrained condition. Recovery from over reaching is easily accomplished with a few days active rest, a lighter than normal load, intensity and frequency of effort.

How do you know if you are entering the overtrained realm? Listen to your body. As an example, one of my personal “sure fire ways” of knowing I am entering this phase is illustrated in the following scenario.

In my training diary, I keep track of every set, every rep and every weight lifted in every session. I note how each set felt with an alpha character beside the log entry for that set. It is either an “E” for easy, an “M” for moderate or an “H” for hard.

If my training is going really well and I find myself writing down how much weight I will be lifting a month from now on the present program…I know it is time to change or one of two things will happen:

I will get hurt (more than likely I will be getting hurt)

I will not finish the program

Invariably, this is a major clue to me to change the intensity, load, duration, sets reps, or frequency of exercise. If I do not heed the obvious warning signs of my projected gains, I lose in the end.

This little secret has saved me many a time over the past ten to twelve years of developing an injury. Every now and then, I forget and keep pushing ahead anyway.

The last time I ignored it I ended up with a shoulder surgery. I was laid up unable to use it for over six weeks. Yeah I know what you are thinking; he could have done squats with a safety squat bar. I did and the pads on the par extensions hit RIGHT ON THE STITCHES. I kept up squatting. I was complaining (whining) to my doctor about the pads hurting the shoulder he had stitched up so recently. He looked directly at me and said very calmly “Don’t rip out my stitches”. I stopped doing them and went instead to the leg press machines in my gym.

Other clues to overtraining are more subtle. They include the following anaerobic indicators:

Stages of Overtraining

No effect on performance

Altered neural functions

Probably an effect on performance

Altered motor unit recruitment

Altered sympathetic activity and hypothalamic control

Probably decreased performance

Decreased motor coordination

Altered excitation contraction coupling

Decreased muscle glycogen

Increased resting heart rate and blood pressure

Altered immune function

Altered hormonal concentrations

Decreased performance

Decreased force production

Decreased glycolytic capacity

Sickness and infection

Emotional and sleep disturbances

From Essentials of Strength Training and Conditioning by Baechle and Earle

That’s all for this time. I hope your training is going well and wish you happiness in your life.

Stay strong, and remain passionately committed to your hearts chosen path.

By Danny M. O’Dell, MA. CSCS*D

I hope you have enjoyed this issue of the Explosivelyfit Training News. If you have any comments or suggestions regarding these articles, or any other aspect of the web site, please feel free to contact me at Danny@explosivelyfit.com

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