The first week in, I didn't take good enough care of myself with the jetlag, catching up on work, staying up late and not getting enough rest. So whatever bug that's been going around, my body took it on and I got myself sick, really sick. Anyways, today I'm feeling much better outside of some residual chest congestion but a few days prior I was laid up in bed with a high-fever, sleeping for nearly three days. I could say I just caught something but the decisions that I made helped make it easier for me to fall ill. So while I may not be guilty of the title of this post (overtraining), I am guilty of over-doing things when my body needs a break. 

We all want as much mat time as we can afford but how much is too much? A friend of mine that is constantly burning the 'training candle' at both ends inspired this post and I thought I'd share some excerpts from a few articles/interviews that I found to be really informative. 

"Your typical grappler or NHB competitor wants to train, train, and train some more. There are so many facets to become competent in at the same time (i.e. strength training, aerobic and anaerobic training, muscular endurance conditioning, punching, kicking, throwing, pummeling, submissions, defenses, etc) that he doesn't want to take any time off. He often feels that several days of rest from training will allow his opponent to get an edge on him. Thus the competitor usually ignores symptoms of overtraining, especially if they are presented as some sort of wishy-washy list of vague symptoms." -Stephan Kesting

Stephan Kesting's article on overtraining: CLICK HERE

"The main thing with age is you can stay proficient for a long time. I don’t think you will get much better but you can retain your skills for awhile. The recovery is the main concern. It takes much longer to recover and you have to be very, very careful about overtraining. Grapplers are a notoriously overtrained group. Most grapplers are chronically fatigued and injured. A lot of people fail to realize that grappling is a form of resistance training. You are facing a live, resisting opponent and you are expending a great deal of energy. And then when you add in supplementary training on top of your jiu-jitsu training, you can become quite overtrained very quickly. So, in order to avoid overtraining, I am very careful about how I train. I don’t train hard every day like I used to. Don’t get me wrong, I do train hard but I space those sessions out. On sessions where I am not training hard, I like to work my technique on the beginners and girls. I think it’s a great way to get your movements and practice your skills but you’re not turning it into an all-out sparring session. So, you can still get a nice sweat and a nice roll in; but it won’t be as hard on your body." -Steve Maxwell

Steve Maxwell interview: CLICK HERE

On recovery..."This must be placed into the program first since it's where actual gains are made,"..."Training six days per week isn't going to do anything for your body but break it down unless you've got recovery built in."..."Examine your sleep and make sure you're getting a minimum of seven hours of quality sleep. Examine your nutrition. Make sure your "off " days are truly "off." That means no training in any capacity. Jogging on the treadmill isn't my idea of rest. Get out of the gym and go eat." -Martin Rooney

Martin Rooney interview: CLICK HERE

1 comment:

William Wayland said...

Great post!

Overtraining is part of issue with self regulated training, quite often you (or someone else) need to plan and outline your training monitor your training with built in rest periods. Recovery capacity is finite and with the compulsiveness of bjj (we all know how addictive it can be!) training can easily lead to a cronic fatigued or worse overtrained state!