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Thread: Undertraining Vs Overtraining

  1. #11
    I think the confusion is probably centered around the term "overtraining".
    In some cases it is used as cool is describing it, a part of the supercompensation cycle. However; it could also be said that once you've overtrained you've screwed up your supercompensation cycle.
    although I agree with the latter use of the term, when I read cool's statement I didn't take it word for word, I just interpreted it the way I would see it

    The idea with supercompensation is to gradually increase volume AND intensity, and then cut back on volume (and probably slightly on intensity), before you enter the overtrained zone. I know charlie has illustrated it very well in wave diagrams in his seminar and CFTS.

    For those of you that have CFTS check out the figures on pg. 91 (stair case model) and pg. 106, figure 6-9.

    These (especially the latter) illusrate very well what I am unable to explain clearly

    But! One thing I do agree with is that its always better to undertrain than overtrain.


  2. #12
    Join Date
    Jan 2003
    As a practical matter, almost all training should be undertraining because the only way to know your exact limits is to actually cross them, and then it's too late.

  3. #13
    You never know what is enough unless you know what is more than enough.
    -William Blake from the Marriage of Heaven and Hell-

  4. #14
    Join Date
    Jan 2003
    Lake Placid, NY
    Ok. so it seems basically you are pulling out any CNS work from the 3-4 week cycle and then re-introducing it afterwards, hence the compensation. This would make sense, becuase when you are under heavy volume loads, the quality/ response to CNS work will be decreased.
    * I didnt get a chance to look at the thread since I couldnt get it to open. I will keep trying. Thanks for posting it.

  5. #15
    Colin - 3/4 continuous impact weeks? Sounds too much? I tend to pyramid sessions over 5 weeks (Decreasing volume, increasing recovery and load) but only the 5th week would be decribed as 'impact'

  6. #16
    this has been the best offseason ive ever had. it started in sept and will end the first week of may, and over this time, my strength has reached an all time high in all lifts aswell as vertical jump and (im touching wood as i say this) im completely healthy and injury virus, no flu not even a cold. thats 0 missed days due to injury or illlness. (again touching wood)

    whats turned it around for me is i have finally learned how to use overtraining to my benefit. i compare it to leaning back in a chair, if you dont lean back far enough its no fun, if you lean back too far you land on your butt and thats no fun but if you get that majical spot of weight-less-ness (dont know if thats a word), now that is cool.
    Everytime I watch that movie I can't believe Drago loses.

  7. #17
    I think there is a problem in the definition of overtraining here.

    Overtraining is when you have crossed the line to negatively affect your progress. It is when you will NOT get adequate supercompensation afterwards because you have pushed too far.

    I like the chair analogy very much. I'd extend it to a rocking chair. Overtraining is when you rock too far backwards and up on on your head. Basically, you're f*c#ed.

    You can rock back and forth vigorously as you supercompensate. You can rock in small movements and get a small level of benefit maybe un-noticable if you don't rock hard enough. You can rock hard and really get things moving.

    In short, you can train very hard without overtraining and supercompensate hard as a result. It all comes down to timing and recovery elements.

  8. #18
    The only way not to overtrain is to perform some type of recovery everyday, whirlpool, ems, sports masage (spelling with one s so i wont have an im dumb) or whatever else is available. I believe checking muscle tone and the mood of an athlete are probally the two best ways to tell if he or she has overtrained. Also tests such as one rep tests of lifting, running or jumping exercises might be able to help evaluate the athlete too.

  9. #19
    I wouldn't dramatically increase workload during training for more than one day, followed by carefully planned recovery. You cannot sprint on chronically tired legs.

  10. #20
    Member DMA's Avatar
    Join Date
    Jan 2003
    Hobart, Tasmania, Australia
    DCW definition of overtraining I would consider truer than other forms. The rocking chair analogy is very good

    However a short term phase of training were you delibrately train in excess of your bodies capabilities is done by most, I guess the secret of this is to make sure the supercompensation is on the money, otherwise it will lead to longer overtraining symptoms.
    Continuing to learn is one thing in life that has to continue.

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