Over training advice

AlphaWolf · 06-22-2009, 01:44 PM

I need advice about over training. Because recently I've been very tired and have had trouble getting to sleep at night (I lay there for a good 30 min to an hour before falling asleep) and I've heard that restlessness can be an effect of over training.

Anyway, here is my routine:
Monday-Thursday: I have football workouts from 8:30-10 a.m. which consist of lifting Mon. & Wed. and Speed/Agility Circuits on Tues. & Thurs.
After that I usually go home and eat and rest and usually take a nap later in the day. Also, I either train muay thai from 7-9 p.m on Monday or Wednesday
Friday: I lift weights on my own then do some sprints.
Saturday: I have muay thai from 11:00-12:30 a.m
Sunday: Active rest

I don't know if this factors into over training, but I eat very healthy, and stretch before and after every workout I do.

I'm worried that I might over train, because I've never really over trained before.
Could I have have some advice or links to articles about the symptoms/effects of over training?

Thanks sherdoggers

kenzo242 · 06-22-2009, 10:41 PM

It sounds like your not periodizing your workouts. Which means that every time you workout, your kicking your ass without ever having a lower intensity workout to follow. For example, if you train hard on mon, tues workout should be less intense, wed moderate and thurs can be high intensity again. What happen is if you train hard everyday, your body is in a constant state of breakdown which leads to irritability, sleeplessness, dercreased strength and eventually overuse injuries. Try mixing up your intensties to allow for some recovery and make damn sure you're getting 8hours of sleep/night. Also, good aminos will help with recovery and a post workout card/protein shake. LAte.

Xrave · 06-22-2009, 11:06 PM

does goes with cardio to? cause im always intense with my cardio

Ian Coe · 06-23-2009, 07:48 AM

Quote:

Originally Posted by Xrave

does goes with cardio to? cause im always intense with my cardio

Up to a point yes.

Push and then ease of, adapt and push again.

Ifight4Beer · 06-23-2009, 10:11 AM

Kenzo made some good points. you can also try adding a more callories to your diet. I have seen people trying to eat very clean under eat from time to time. Thats just a shot in the dark though. You can try it and you might see a differance.

$ick Money! · 06-23-2009, 10:25 AM

I agree with Kenzo. Try some form of Periodization.

With your Football training, would you be able to take a week off? It might be extremely beneficial to take a week off or to go EXTREMELY light. By the end of the week you should feel well rested and be able to come back 100% and start training with more structure.

$ick Money! · 06-23-2009, 10:28 AM

If youre not able to take the week off of Football, try only doing the Football practice for a week so that you get more rest. Go light if you can. You will see the difference and feel better.

Check out this link for recovery methods;

5 Best Recovery and Restoration Methods | Synergy Athletics

EndoGlo · 06-23-2009, 10:40 AM

Quote:

Originally Posted by kenzo242

It sounds like your not periodizing your workouts. Which means that every time you workout, your kicking your ass without ever having a lower intensity workout to follow. For example, if you train hard on mon, tues workout should be less intense, wed moderate and thurs can be high intensity again. What happen is if you train hard everyday, your body is in a constant state of breakdown which leads to irritability, sleeplessness, decreased strength and eventually overuse injuries. Try mixing up your intensties to allow for some recovery and make damn sure you're getting 8hours of sleep/night. Also, good aminos will help with recovery and a post workout card/protein shake. LAte.

Great input. I'm sure that would also help with muscle development as well.

AlphaWolf · 06-23-2009, 02:57 PM

Unfortunately the we have to sign up for a 6 week summer program and we cant take weeks off. Could I instead try and completely rest on saturday and sunday everyweek?

HanisakSports · 06-23-2009, 10:42 PM

I don't think there's any way you are over trainnig. That doesn't seem nearly enough to me. To be honest, I've yet to see anyone overtrain and think the term is way overrated. It could be your diet. How are your energy levels thorughout the day?