Danny O’Dell’s

Explosivelyfit Training News

Strength and power knowledge

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

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Topic discussed:

Recovery Methods-part three

How much cardio by Daniel Pare
 

One or more of the following systems in the body have been identified as being sources of fatigue. Applying proper restoration modalities helps speed up the recovery to a new level of homeostasis. A faster recovery means added strength gains and more productive future training sessions.

• Depletion of the energy stores which are also referred to as metabolic (ATP/CP, phosphagen/fast glycolysis, fast glycolysis/oxidative and oxidative).
• Structural stresses placed upon the muscle, ligament, and tendons.
• The peripheral nervous system which includes the afferent and efferent neurons.
• The central nervous system (CNS)
• Surrounding environment such as heat, cold, and meet conditions and other competitors.

The restoration methods used will target the source of the fatigue and in many cases, as can be expected, will overlap one another in their application.

Depletion of the energy stores

Energy store depletion results from several causes amongst which these are preeminent;

• High volume work loads consisting of multiple sets of high numbered repetitions.
• Multi-exercise sessions per day.
• Combining aerobic conditioning within an anaerobic workout.

Structural stresses

Heavy loading of the body leads to micro muscle fiber damage. This needs to be repaired before continuing with more training. The following methods contribute to the tissue disturbances:

• Concentrating on higher than 1RM (120-140%) percentage eccentrics.
• Stretch reflex training as experienced while performing plyometrics.
• Sports injuries

The peripheral nervous system

This part of the nervous system is responsible for sending and receiving messages between the spinal cord and the outlying areas of the body. Part of this make up consists of the afferent neurons. These neurons relay sensory information from the outer portions of the body back to the CNS. The efferent neurons on the other hand relay information away from the brain to the peripheral tissues.

Distress to the peripheral nervous system comes from any one or combinations of these training conditions:

• Failure to follow a periodized training schedule resulting in overtraining systematic fatigue.
• Heavy resistance training both in volume intensity.
• High intensity power regimens.
• Speed and acceleration programs without adequate rest between sets.
• Developmental skill sessions.
• Technique training.

Central nervous system fatigue

CNS fatigue is a bell weather indicator that the training is not going as planned. Some of the contributors to this failure to advance come from:

• Failure to follow a periodized training schedule resulting in overtraining systematic fatigue.
• Following a lifestyle that is not conducive to enhancing strength and power gains.
• Training plans that rely too heavily on intense competition stimulational responses.
• Unaltered training that eventually becomes boring.
• The introduction of too many complicated training techniques/sessions before the athlete is ready for the advanced methods.

Environmental conditions

Where you train makes a difference not only in how you train but the results you get from the training. Consideration must be given to each of the following surroundings found in the training environment while setting up a recovery plan.

• Heat and humidity.
• Cold.
• Competitions – local, national or worlds.
• Competition venues.
• Time zone changes.

More on recovery methods in the next edition.