overreaching
Overreaching, along with recovery is often used method.
Recovery spanning more than a few weeks is considered non-functional overreaching.
Functional overreaching is where recovery can take place in, at most, a few weeks
Non-functional overreaching is where recovery can take weeks to months
Nonfunctional overreaching and overtraining characterized by fatigue, hormonal disturbances, and decrease in performance
overtraining
Training beyond what is physically/mentally tolerable
OTS
Overtraining with not enough recovery can lead to overtraining syndrome (OTS).
OTS will mean athletes cannot train or compete to a level they are used to and can take weeks/months/years to recover from
No diagnostic test, usually only after everything else is ruled out
Good diagnostic tool – sudden decrease in performance that isn’t fixed by training modifications
overtraining symptoms
Resting heart rate is elevated
Chronic muscle soreness, prolonged DOMS
Tissue inflammation regulated by cytokine proteins, which can cause systemic inflammation with high enough concentration
Sleep disturbances including tossing/turning or reduced sleep quality
Excessive training reduces immune, low lymphocytes and antibodies
Fatigue
Decreased appetite which could be due to altered hormone levels
specificity
Training adaptations are specific to the activity, intensity, and volume (e.g swimming short distance sprints won’t help run a marathon). A training programme must focus on the physiological systems required in their sport to achieve adaptations and goals
reversibility
Adaptations can be lost, use it or lose it. When the stimulus is removed, fitness levels will eventually return to baseline
transition phase
post season needs time fo recovery, it is about 3-4 weeks of light excerise. Not excersising reduces training gains and the work done in the season so encourage differnt kinds of excersie to stay active but sp its not overloading and it can be recovery.
perperation
pre comp season 3-6 monthsi includes general condition in the first pary and specific prep in hte second
competition
not the time to make laege improvements goals are just to maintain whats aleady been done and the physical conditioning, and training volume should be reduced to prepare.
perodisation example
pre season - swimming weight training circuit training in pre season- strength training swimming or hours competition - 2-4 weeks pripr to comp training volume decrease for recovery transition phase- after meet 2-4 weeks off and d ohinkgs like running yoga or cycling very rarely swimming.
sub phases of periodization
microcycle, mesocycle, macrocycle
microcycle
weekly training program includes training and recovery for the week
mesocycle
block of training designed to ahcieve a specfic goal within one of the training pahses. Normally lasts a month
macrocycle
the name of the training programme of an athlete for the entire year or season. Inclides all tjhe min training phases and contains the overall goal
