Overtraining in martial arts and weight training is common. To be the best you have to push yourself to limits that surpass your normal boundaries. Weather by lifting heavier weights, sparring an extra two or three rounds, aiming to complete an extra thirty press ups or trying to roundhouse kick a couple of inches higher, these types of goals must be set and met if you are to become one of the best. However this is where overtraining comes in and where you may do more damage than good.
Overtraining signs which I have experienced through my training include,
The aching of the muscles, loss of weight, drowsiness and quick sleeping can be dealt with quickly. By giving training a rest for a couple of days, these issues seem to take care of themselves. But boredom of training and losing focus on everyday tasks seem to take a week or maybe two to deal with. I am not quite sure of why this is, but it could be because I am mentally drained from the repetitious movement’s martial art and weight training entails. Taking time off and focusing on other things in my life really does help in this area, and up to now, once I take a break, I come back to training with extra vigour, motivation and strength. To be the best you have to train hard, but you have to also train smart. There is no point going into the gym for a chest workout, when you blasted your chest the day before and it is still aching even when you warm up. Your body will tell you automatically if your overtrained so listen to it. Rest according to your bodies wishes and you should come back stronger.
Aching of muscles,
Constant drowsiness,
Falling to sleep very quickly,
Boredom of training,
Not being able to focus on everyday tasks,
Loss of weight (muscle weight as well as fat) whilst eating the same amount.
As I said, these are just my experiences through overtraining. You may experience different signs or maybe non of the above. But whenever I feel any of these, I cut back slightly and give my body a chance to recuperate.
Marks
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Friday, 21 March 2008
Overtraining, Signs and Treatment
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martial arts,
Motivation,
overtraining,
Weight training
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2 comments:
To me professional muay thai fighters in thailand overtrain doing far to much cardio 10k in morning the 5k afternoon,3 days a week,and 7k morning and 5k the afternoon another 2 days of the week and even a mountain run on the saturday of 45 minutes.200 sit ups 2 days a week and 200 morning and 200 afternoon another 3 days a week.300 jumping knees on the heavy bag,and 100 push kicks with each leg,3 times a week and the same 2 more times in the afternoon session on the same days.Heavy bag and shadow boxing done 6 days a week morning and afternoon.etc etc.They must swear by it but science wouldnt agree i am sure with the literature from eastern europe etc on recovery and strength ,cardio,endurance contradictions.I'd like to learn more about it but i believe a 3 day a week monday,wednesday,friday, 5 or 6 mile run(8k) once a week,and a 2 1/2 mile (4k) fartlek run 1 day a week and 2 1/2 mile fartlek hill work relays,would cover any cardio needs in the ring,and cutting the shadow boxing ,sit ups,knee heavy bag and kicks in half would still be enough and the fighter would be strong and fit enough and fully recovered and far fresher.I wonder if they will start training smarter and not harder as science is on the smarter side.
yes I agree i can guarantee science and those eastern europeans can show they could get the same results with far less training and actually have more energy and feel fresher going into fights.Lol it's crazy.They burn out and have short careers from warn out shins and joints and connective tissues much the same way ballerina's who severely overtrain/stretch etc almost always have life long injuries and retire in there mid twenties because of serious repetition like the thai boxers.
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