Sept. 06 article

USAPL CORNER

September 2006

Over Training

One thing I am always hearing from people once they find out that I am a powerlifter is, “Wow, you must train, like every day!” Thank goodness that isn’t true! One of the biggest problems when getting ready for a competition is over training.

What is over training? Ever go through a cycle and your numbers start to drop? You can’t do what you lifted two, three weeks ago. Your elbows ache and you are mentally fatigued. Your sleep is interrupted. It is everything you have to get yourself in the gym to train. This is what we call over training.

First, I think it is important to workout in cycles, whether you prefer six, eight, or twelve week cycles. Everyone trains differently, but everyone needs time off. Set some goals, reach them and then take a break! Your body needs time to mend its’ joints and muscles and your brain needs time to get excited about training again.

Find a workout schedule that works for you. As I have gotten older, and have the ability to lift more weight, my body has demanded more rest. My time in the gym is still intense – I still pound it for an hour and a half each workout –but then I need a day to recuperate. So I have gone to a one day on one day off schedule. In my more spry years I lifted two days on and one day off. So essentially, I get 2 more days of rest per body cycle. Every time I have added more rest I have continued to get stronger. You have to learn to listen to your body and adjust to make the necessary provisions to have the best workouts.

One of the best things I have done in my workouts is when I peak, and get stuck at a weight; I drop back 10-20 pounds and work on speed. In all training, your weights will gradually rise until you hit your peak and if you aren’t careful you will then start to drop off. For example, if I am training military and trying to get three sets of five, and I am still working on that weight for two weeks, I drop back. If you go back to physics, force equals mass times acceleration. If the weight (mass) is too heavy, you get slow and your acceleration decreases, thus decreasing the force produced. (This will be a topic for another article.) If you drop back weight and really work on your acceleration you will then fly past the weight you were once stuck on. This structure in your workouts will help to combat overtraining as well as the disappointment of not getting the production you want out of your workouts.

Obvious, but often overlooked, ways to combat overtraining is good nutrition and sleep. Quality nutrition is a must to assure that one doesn’t over train. Without the building blocks, it will not take long before your numbers will start to suffer secondary to over training. Sleep is a must as well. It also must be quality sleep, long stretches without interruption. Naps can be helpful as well. If you are tired it is your body telling you need to sleep. Not being able to sleep is also a sign of being over trained. It is a metabolic process that keeps you from being able to sleep when you are over trained.

So in the end, always remember, you do not get stronger when you work out you get stronger when you recover.

Jennifer Thompson

USAPL North Carolina State Chair

I.P.F. World Bench Press Champion

Webmaster Donovan Thompson

Site last updated 04/06/08