Download OVER TRAINING AND PERIODIZATION

OVER TRAINING AND
PERIODIZATION
How can I avoid overtraining?
Overtraining!
• Overtraining is an
emotional, behavioral
and physical condition
that occurs when the
volume and intensity
of an individual's
exercise exceeds
their recovery
capacity.
• They cease making progress, and can
even begin to lose strength and fitness.
• Overtraining is
a common
problem in
weight training,
but it can also
be experienced
by runners and
other athletes.
• An example of overtraining would be lifting
at high-intensity with the same muscle
groups 2 days in a row.
Cause!
• Improvements in strength and fitness
occur only during the rest period
following hard training This process
takes at least 12-24 hours to
complete.
• If sufficient rest is not available then
complete regeneration cannot occur. If
this imbalance between excess
training and inadequate rest persists
then the individual's performance will
eventually plateau and decline.
cause
• Mild over training may require several
days of rest or reduced activity to fully
restore an athlete's fitness.
• If prompt attention is not given to the
developing state, and an athlete
continues to train and accumulate
fatigue, the condition may come to
persist for many weeks or even
months.
• Over training occurs more readily if the
individual is simultaneously exposed to
other physical and psychological
stressors, such as jet lag, ongoing illness,
overwork, menstruation, poor nutrition etc.
It is a particular problem for bodybuilders
and other dieters who engage in intense
exercise while limiting their food intake.
Jet Lag in Sport!
cause
• A number of possible mechanisms for
overtraining have been proposed:
• Microtrauma to the muscles are created
faster than the body can heal them.
*Amino acids are used up faster than they
are supplied in the diet. This is sometimes
called "protein deficiency".
*The body becomes calorie-deficient and the
rate of break down of muscle tissue
increases.
• Levels of cortisol (the
"stress" hormone) are
elevated for long periods
of time.
• The body spends more
time in a catabolic state
than an anabolic state
(perhaps as a result of
elevated cortisol levels).
• Excessive strain to the
nervous system during
training.
Treatment
• Taking a break
from training to
allow time for
recovery.
• Reducing the
volume and/or the
intensity of the
training.
• Suitable periodization of training.
• Splitting the training program so
that different sets of muscles are
worked on different days.
• Increase sleep time
• Changing diet:
• Ensuring that calorie intake at
least matches expenditure.
• Ensuring total calories are from a
suitable macronutrient ratio.
• Addressing vitamin
deficiencies with
nutritional
supplements.
• Spa
treatments[citation
needed]:
• Deep-tissue or sports
massage of the
affected muscles.
• Self-massage or rub down of the
affected muscles.
Cryotherapy and thermotherapy.
Temperature contrast therapy
(contrast showers etc).
The Annual Plan
Preparatory Phase
Competitive Phase
Transition Phase
12 Week Periodization Chart
• examples
โปรแกรมฝึ กรายสั ปดาห์
General
Strength
Conditioning
Sets
Rep
s
Power Maintena
nce
Active
Recovery
Athletic training
• Athletic training is
practiced by athletic
trainers, who work under
the direction of physicians
and physical theapists to
optimize athletic
participation of athletes.
Athletic training
encompasses the
prevention, diagnosis, and
intervention of emergency,
acute, and chronic
medical conditions.
Athletic training education
• Entry level athletic training education uses a
competency-based approach in both the
classroom and clinical settings. Students must
receive instruction in the foundational courses of
human physiology, human anatomy, exercise
physiology, kinesiology/biomechanics, nutrition,
acute care of injury and illness, statistics and
research design, and strength training and
reconditioning. The student must be introduced
to professional coursework that encompasses
the following domains:
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Risk management
Pathology of injury/illness
Prevention and assessment of injuries/illness
General medical conditions and disabilities
Therapeutic modalities
Strength and Conditioning
Therapeutic massage
Emergency medicine
Weight management, nutrition, and body composition
Psychosocial intervention and referral
Medical ethics and legal issues
Pharmacology
Professional development and responsibilities