Over-training triggers

Alex McClung · 03-28-2005, 07:25 AM

It's been about 13 weeks since my last week off. In these last 4 weeks I've been going about 6 days on:1 day off, work:rest, sometimes doubling up 2 workouts/day. I did this specifically to find that overtraining trigger point. So, I found that trigger point about 4 days ago - my overall strength and motivation noticeably dropped off. That, with the feelings of fatigue, tell me it's time to back off. The "week off" is a common practice with many crossfit athletes. On the otherhand, it seems like some Crossfit athletes can do this forever without consequence.

I'd be interested to hear other member's experiences in realizing that over-training "trigger point", how they recovered and how long it took, and what the results were from taking some time away. Did you come back blazing new PRs right out of the chute, or did it take weeks to get back in the groove?

Steve Shafley · 03-28-2005, 07:55 AM

You'll find a few things out with regards to this.

First off, it's different every time. The stress of the workout is not the only stress that can trigger this. Other stresses in your life contribute significantly. This is why it's so important to learn to relax as an athlete.

Second, if you actually hit the point where you are overtraining, it might take a long time to get back to where you were. Maybe not this time, and maybe not all the time, but eventually you will hit a long plateau of stagnation. This is why it's best to take a break before you break.

Dan John and I have talked about this a lot, and I feel that most strength and power athletes need every fourth to sixth week off. Complete rest, or some kind of active rest. Do something fun and different from what you normally do. Halve the volume and intensity of your training...etc.

This is a truism, especailly for a natural athlete: If you are a making gains you are ususally walking the razor's edge and performing a great balancing act. Anabolic drugs and/or proper diet and supplementation make this ledge wider, but eventually you are going to fall off, and it's better to fall off on "the take a break because it's planned: side rather than the "take a break because I'm overtrained" side.

Alex McClung · 03-29-2005, 04:44 AM

Steve,

Thanks for the insights. Seems like Troy Archie and I were on the same schedule (see Community, "Stretched Thin"). Thanks also to everyone that posted on Troy's thread - wisdom and experience abound.

David Heyer · 03-31-2005, 05:52 PM

Alex,
As a Crossfit/workout junkie, I have overtrained many times in the past. I was on a 5/2 schedule with NO EASY DAYS. Total mistake! The 3/1 doesn't fit my schedule. So I have been using a 2 on/1 off, 2 on/2 off for quite some time, and I think it works well for me.

03-31-2005, 11:18 PM

I struggled along on 5/2 for a while too before switching to 3on/1off as rx'd. I threw in the odd extra day to catch up.

I've found it a lot easier to manage recovery with the 3/1 schedule. It didn't really fit my routine either (wife + 4 kids) because our weekends are often marked for something else, but I've made it fit.

Robert Wolf · 04-03-2005, 10:59 AM

Larry Lindenman takes planned time off, I think there are some great discussions on this in the archive.

Coach alluded to the fact that proper ramp-up may be more important than any "recovery aid" currently proposed. Our recent Rhabdo discussion highlights this point all the more clearly. Associated to the ramp up is tapering, either for an event or simply to recahrge the betteries ad come back breathing fire. This is art, not science and as folks have already pointed out the need to taper may change dramatically because of factors far removd from training. Tinker, analize and tinker some more!
Robb

John Phipps · 04-03-2005, 02:57 PM

You are an expert on yourself. You get feedback from your body day and night about how it is doing and if you are pushing too hard or not hard enough. If you track your workouts, results and how you feel, then you can see when your max weights or times are going up or going down. If you are sore or over doing it, then definately turn down the intensity a notch or take a little time for rest and recuperation.

It has been posted here before, There is no over training, just under resting and You do not get bigger or stronger in the gym, you get bigger and stronger from your recovery.

Alex McClung · 04-04-2005, 08:10 AM

Thanks to everyone for feedback. I took about 7 days off with no structured exercise. Swam in the ocean, ate lots of fish, probably didn't sleep enough. I returned to the gym on Sat. 04/02 for a light 30 minute workout. Barely broke a sweat, just reorienting to the sensation of loading and moving. Felt awkward, but unconcerned. Took Sunday off - easing into it. Will be back into the gym Monday for a moderate WOD - deadlifts 5 x 7. I plan to experiment with moderate weights - I'm thinking body weight rather than full effort. I'll post some brief updates over the next week or 2 as I come back up to speed and intensity.

Thanks especially to John Phipps for reminding me of the that great gem re: "under-recovery" and to Gene Allen for his posting on Rhabdomylosis.

03-31-2005, 11:18 PM	#5
Pat Janes Profile: Posts: n/a	I struggled along on 5/2 for a while too before switching to 3on/1off as rx'd. I threw in the odd extra day to catch up. I've found it a lot easier to manage recovery with the 3/1 schedule. It didn't really fit my routine either (wife + 4 kids) because our weekends are often marked for something else, but I've made it fit.
Pat Janes Profile: Posts: n/a

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03-28-2005, 07:25 AM	#1
Alex McClung Member Profile: Join Date: Oct 2004 Location: Baltimore MD Posts: 184	It's been about 13 weeks since my last week off. In these last 4 weeks I've been going about 6 days on:1 day off, work:rest, sometimes doubling up 2 workouts/day. I did this specifically to find that overtraining trigger point. So, I found that trigger point about 4 days ago - my overall strength and motivation noticeably dropped off. That, with the feelings of fatigue, tell me it's time to back off. The "week off" is a common practice with many crossfit athletes. On the otherhand, it seems like some Crossfit athletes can do this forever without consequence. I'd be interested to hear other member's experiences in realizing that over-training "trigger point", how they recovered and how long it took, and what the results were from taking some time away. Did you come back blazing new PRs right out of the chute, or did it take weeks to get back in the groove?

03-28-2005, 07:55 AM	#2
Steve Shafley Banned Profile: Join Date: Jan 2003 Location: Saginaw MI Posts: 508	You'll find a few things out with regards to this. First off, it's different every time. The stress of the workout is not the only stress that can trigger this. Other stresses in your life contribute significantly. This is why it's so important to learn to relax as an athlete. Second, if you actually hit the point where you are overtraining, it might take a long time to get back to where you were. Maybe not this time, and maybe not all the time, but eventually you will hit a long plateau of stagnation. This is why it's best to take a break before you break. Dan John and I have talked about this a lot, and I feel that most strength and power athletes need every fourth to sixth week off. Complete rest, or some kind of active rest. Do something fun and different from what you normally do. Halve the volume and intensity of your training...etc. This is a truism, especailly for a natural athlete: If you are a making gains you are ususally walking the razor's edge and performing a great balancing act. Anabolic drugs and/or proper diet and supplementation make this ledge wider, but eventually you are going to fall off, and it's better to fall off on "the take a break because it's planned: side rather than the "take a break because I'm overtrained" side.

03-29-2005, 04:44 AM	#3
Alex McClung Member Profile: Join Date: Oct 2004 Location: Baltimore MD Posts: 184	Steve, Thanks for the insights. Seems like Troy Archie and I were on the same schedule (see Community, "Stretched Thin"). Thanks also to everyone that posted on Troy's thread - wisdom and experience abound.

03-31-2005, 05:52 PM	#4
David Heyer Member Profile: Join Date: Mar 2003 Location: Ashland PA Posts: 147	Alex, As a Crossfit/workout junkie, I have overtrained many times in the past. I was on a 5/2 schedule with NO EASY DAYS. Total mistake! The 3/1 doesn't fit my schedule. So I have been using a 2 on/1 off, 2 on/2 off for quite some time, and I think it works well for me.

04-03-2005, 10:59 AM	#6
Robert Wolf Member Profile: Join Date: Oct 2002 Location: Chico CA Posts: 2,670	Larry Lindenman takes planned time off, I think there are some great discussions on this in the archive. Coach alluded to the fact that proper ramp-up may be more important than any "recovery aid" currently proposed. Our recent Rhabdo discussion highlights this point all the more clearly. Associated to the ramp up is tapering, either for an event or simply to recahrge the betteries ad come back breathing fire. This is art, not science and as folks have already pointed out the need to taper may change dramatically because of factors far removd from training. Tinker, analize and tinker some more! Robb

04-03-2005, 02:57 PM	#7
John Phipps Member Profile: Join Date: Jul 2004 Location: St Louis MO Posts: 158	You are an expert on yourself. You get feedback from your body day and night about how it is doing and if you are pushing too hard or not hard enough. If you track your workouts, results and how you feel, then you can see when your max weights or times are going up or going down. If you are sore or over doing it, then definately turn down the intensity a notch or take a little time for rest and recuperation. It has been posted here before, There is no over training, just under resting and You do not get bigger or stronger in the gym, you get bigger and stronger from your recovery.

04-04-2005, 08:10 AM	#8
Alex McClung Member Profile: Join Date: Oct 2004 Location: Baltimore MD Posts: 184	Thanks to everyone for feedback. I took about 7 days off with no structured exercise. Swam in the ocean, ate lots of fish, probably didn't sleep enough. I returned to the gym on Sat. 04/02 for a light 30 minute workout. Barely broke a sweat, just reorienting to the sensation of loading and moving. Felt awkward, but unconcerned. Took Sunday off - easing into it. Will be back into the gym Monday for a moderate WOD - deadlifts 5 x 7. I plan to experiment with moderate weights - I'm thinking body weight rather than full effort. I'll post some brief updates over the next week or 2 as I come back up to speed and intensity. Thanks especially to John Phipps for reminding me of the that great gem re: "under-recovery" and to Gene Allen for his posting on Rhabdomylosis.