So you're training hard, getting faster, getting stronger, but slowly and surely your progress starts to slow down and come to a halt. Your coach is pushing you harder than ever and you feel like you physically can't give any more and the results start sliding in the wrong direction.
As a result you train even harder to make up for those bad results, making you even more tired. Sound familiar? Believe us, we hear it all the time.
Generally the age-old statement might come up from a friend or family member saying, "You're overtraining". But what does this even mean and is this even the case?
Overtraining occurs when an athlete's total training volume overloads their central nervous system (CNS). This could occur through intense training sessions happening too frequently and close to each other - i.e. back-to-back sessions, day after day. More often than not, athletes are doing extra training sessions without telling the coach, then doing the coaches' program as well, resulting in a dangerously high training load.
On the other hand, there is under-recovery, which comes down to the athlete understanding and looking after their body.
When training at a high level, especially in competition season, recovery sessions need to be planned and incorporated into the program, otherwise you risk overtraining, resulting in rest being needed which takes time away from your training.
As a result of wanting to be the best athlete possible, you need to be able to train hard regularly. Therefore you need to make sure your recovery is of the highest level, meaning optimal hydration, sleep, nutrition, massage, pool recovery are a must.
Overtraining and not recovering properly can have the same result or symptoms but if misdiagnosed you will miss out on valuable training time putting you at a disadvantage to the competition. Our advice is to train at an optimal level for you and try to understand your body to the best degree possible, utilising different recovery methods as needed. When structuring your training try to keep your high-intensity workouts 24 hours apart, allowing your CNS time to recover appropriately and therefor not overtraining.
In order to help you structure your recovery methods throughout the week and make things easy for you, we have designed our 100 point weekly recovery checklist. Each recovery strategy has a different number of points linked with it, to gain the correct amount of recovery you should aim for at least 100 points per week.
Follow the checklist below and kick-start your recovery now. Please consult a health care professional before using ice baths, and use a fully certified massage therapist.
These are ideas provided by Online Athlete and YSN takes no responsibility for athletes following their programme.
Full credit to this article goes to our partners Online Athlete, who as part of the partnership with Youth Sport Nutrition are offering all our members 10% OFF if you join them before Christmas 2019.
Information about Online Athlete (OA) and the offer:
Who are Online Athlete and What Do They Do? Online Athlete creates bespoke strength and conditioning programs at the fraction of the cost of a regular strength and conditioning coach. Their athletes say their programs are like having a coach in your back pocket!
How it works? Your interactive training program works straight from an app on your phone and can be accessed from wherever you are in the world. Allowing you to stick to your training wherever you may be.
What makes Online Athlete unique and popular among youth athletes and parents?
What about a coach?
How long is the program and how much?
What is included in the program?
College Program Package £60 per month
Tour Program Package (£80 per month)
Current Athlete Offers
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