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This post examines how and why overtraining occurs, along with the consequences of a poorly designed program.  I see this occur all the time – an athlete is working hard to improve but ends up burning him or herself out by overdosing on activity.  These types of athletes typically are either very self-motivated and doing extra work, or they are athletes who are being force-fed training programs that are not sensibly organized.  There may also be peer pressure involved or coaching influences making the athlete feel as though they have no option then to participate in a competition without consequences to their playing time.

There is a single common thread between these scenarios – in all cases the knowledge of how to train smart is usually lacking.  The goal of this article is to help shed light on some of the common errors leading to overtraining and how to avoid potential injury.  And injuries are commonly the result of overtraining – very serious injuries such as broken bones and torn ligaments.

First off, what causes overtraining?  It’s usually not just a single thing, it is a combination of a few different factors.  The most prevalent cause is doing too much, too fast.  When we talk about overdosing on activity we have to consider a couple of factors.  What is the athlete’s work capacity?  Do they have a high conditioning level?  Do they have a lot of endurance?  What type of training are they used to?   Are they well suited for certain activities but poorly trained for other things?  For instance, if you are used to jogging but are then asked to lift weights or sprint, you will likely be very sore after trying the new activity.  It takes less time to reach fatigue in unfamiliar activities than things you have trained for.

Another cause of overtraining is stacking heavy workouts on top of each other.  This is referring to the frequency of training.  For instance, doing one workout each day and ramping it up to two workouts per day is effectively doubling your workload.  Or how about doing no workouts and going to two workouts per day?  The cards are going to be stacked against you.  We can also look at this as doing hard workouts day in and day out.   I see this very frequently in the type A/perfectionist type personalities or workaholics.  There is a certain type of person who craves training stress, fatigue, soreness, and the labors of working through a challenge.  This is an easy way to do too much – you have to give the body time to recover.  Have you ever heard the saying “the hay is in the barn” or “less is more?”  What these sayings mean is that you have to prepare in sensible, gradual manner and if you’ve put in the time, then rest is necessary to be 100% ready for the next workout.

Assessing the volume of work done, and how fast you may be stepping up your workload also tells us a lot.  Let’s say you run 3 miles a day.  It makes sense to slowly add more reps in each week.  If you abruptly add too many new miles into your workout your body is going to break down.  You may experience back, knee, or shin pain, or more.  This is why it is important to work with a qualified strength and conditioning professional; arbitrarily assigning workloads based on nothing more than “experience” or “what some one said was right” is a nothing more than trial and error, and will cause injuries.  There is scientific research available that provides guidelines on how to prescribe and administer exercise programs; unfortunately many arm-chair quarterbacks dismiss the scientific approach to training, and their results speak to their mindset.

So what does overtraining look like?  Here are some simple ways of identifying the symptoms:

1.  Is there soreness lasting more than 2-3 days that is not improving?  Specific areas include the lower back and any joints or muscles, particularly the lower extremities (knees, thighs, shins).

2.  Are there problems sleeping?  Insomnia is a sign that the body is producing chemicals which disturb the normal sleep cycle, namely a chemical called cortisol.  The chemical cortisol is produced when the body is in a catabolic state (or process of tissue break down).

3.  Are there mood swings or loss of appetite?  It’s normal to eat between 4-6 times per day if you exercise regularly.  The meals need not be full sized and can include small snacks.

4.  Are you constantly fatigued or having a low attention span?  For example, do you have a hard time remembering things.

5.  Is there a decrease in performance despite a genuine level of effort?  Your body cannot perform at it’s peak level repeatedly everyday.  Inevitably there will be days where you need to slow down and allow for normal physiologic recovery.

6.  Is there a loss of motivation and decreased overall mental perception of “fun” in the activity?  This is psychological burnout.  If an activity is no longer fun than mentally you are fatigued.  This typically shows up in the more severe stages of overtraining and stems from neurological and hormonal disruption.

Now that we’ve identified overtraining and some of it’s causes, let’s look at how to avoid it.  The best line of defense is common sense.  Ask this question:  When was the last time an easy workout or complete rest was provided?  If the answer is over a week ago, then it’s time to back off.  If the answer is recently, then it’s time to look at what factors are causing the issues.  Is the athlete getting enough sleep?  Are they eating regularly?  Are they actually resting when they are supposed to or doing things outside of the normal program prescriptions (i.e. recreational leagues or extra practices on their own).  Simply backing off the intensity or amount of time exercising is the first line of corrective measures.

The next step is to ask where the overtraining has stemmed from.  If it is due to irresponsibility on the athlete’s side, then educating them is paramount.  If it is due to a program lacking a systematic approach, then it’s time to go back to the drawing board and evaluate the coaching approach to things.  It many be necessary to consult a strength and conditioning professional with legitimate, earned credentials to assess the program design.

Overtraining is a very serious situation and should be dealt with in a direct manner.  Doing too much too fast, or loading the body in a non-sensible manner for too long will result in injury.  By realistically assessing an athlete’s conditioning level and setting up a program to gradually build on that fitness level it is possible to minimize the risk of overtraining, and efficiently promote conditioning improvements.

What’s the difference between a champion and 2nd place? Usually not much. The difference lies in the training that leads up to competition. The goal of NLP is to provide scientifically based, practical information for coaches, parents, and athletes, in the hopes of enhancing athletic performance and reducing the chance of injury. NLP provides information on sports science, physiology, and training theory related to the field of strength and conditioning. Each article describes how to properly execute specific exercises and routines related to athletic performance for all sports and athletes. Where possible, it discusses the ideas behind training theory and common misconceptions on how to prepare for athletic contests.

Disclaimer: Every attempt has been made to make the information in this article accurate. The information in this article has been developed to provide guidelines for a sports training program. Since every individual responds differently to physical activity and nutritional intake it is the responsibility of the reader to seek the guidance of a qualified conditioning professional or to insure that he/she is qualified to follow the exercise routines, nutritional guidelines, and activity habits contained herein. NLP LLC does not accept any responsibility for the use or misuse of the information in this article. Please consult a physician before embarking on a program of physical activity and a nutritionist before significantly modifying your diet.

The start of a new month also means the start of a new session of a Fitness Boot Camp. For some, this will just be another month of working with the great personal trainers at NLP, for others it is their first time coming to camp. I did a few months with NLP in 2009, and will be starting my second month of 2010. With that in mind, I wanted to hijack the blog with some advice from one boot-camper to another, of what to expect over the next few weeks and how you can get the most out of it:

1. There is no yelling or whistles. Whenever I tell someone that I go to a boot camp, they initially have thoughts of “Full Metal Jacket” with instructors calling people maggots. This is so far from the truth. The NLP trainers are supportive, helpful, and always offer encouragement.
2. You don’t need to start “in shape”. Don’t think that you need to train on your own for months before showing up. Everyone starts at a different place, has different abilities, and will see different results. The only thing that the trainers ask, and that you should expect from yourself, is to give it your best. People, like muscles, only grow through resistance.
3. Expect some soreness. Soreness is a natural process of recovery for the human body; don’t let it keep you from coming back. In fact, the soreness will start to disappear quickly once you’re stretched out & warmed-up.
4. Hydrate. Drink a lot of water throughout the day. Once you think you’ve had enough, have some more. The standard is 64 oz. per day. A hydrated body performs better, and an added plus is that most “hunger cravings” are actually the first signs of dehydration. Keep drinking that water and you’ll lose more weight!
5. Your appetite will change. Quickly. The body is like any machine: it runs on fuel. For us, fuel means food. Once you start burning more calories, your body will start to demand more calories. Don’t fall into the trap of thinking “I went to boot camp today, I can eat an extra XYZ”. Make sure to keep track of what you’re eating, and that every piece of food is not just fuel, but also good nutrition. If you have any questions, ask your trainer.
6. Expect to feel better. Show-up even if your tired, even if you didn’t sleep well, even if  you had a bad day. Once you’re there, you’ll feel better. Working out is a natural stress reliever. Every day you show up is another day that you get better.

I’ve always loved being on a team, and that is what these camps start to feel like. I hope I’ve convinced you to join me.

-Matt Sullivan