Fatigue Management
What are the 4 main classes are fatigue that affect performance?
Fuel stores
The nervous system
Chemical messages
Tissue structure
What are the 3 primary categories of fuel stores?
Phosphagene (ATP and creatine phosphate) -recovers in minutes
Glucose/ glycogen (glucose found in muscles)
Fat (stored in apidose cells under skin) - major contributor to provide energy for phosphagen recovery
What is the predominant source of glucose for taxing training
Muscle glycogen
How does your body obtain muscle glycogen?
Constructed when carbs are eaten and a catabolized into glucose and lead into muscle cells by insulin and other gateway, opening hormones like GLUT-4
Takes a few days to fully restore, if the bleed quite low
What Causes glycogen levels to go down and what happens if not replenished?
Total work done
Diminished training, intensity (and ability for high forces, especially over 3 reps)
Diminished training volume (inability to complete multiple sets)
Increased perception of work effort (everything feels heavier/hard)
Direct, signaling to turn down, anabolic regulators in the cell (leading to potential muscle loss)
What are three cells/circuits of the nervous system
CNS (central nervous system)
CNS Gial (support) Cells
PNS (peripheral nervous system) (nurse, that link muscles to the spinal cord)
What are the difference between skeletal cells and nerve cells
Cells in the skeletal system, provide the force
Cells in the nervous system activates/control the function/amount of force of the skeletal muscle cell
What is a major way during repeated strenuous activity that homeostasis of the nerve is disrupted
Generated imbalances of Ions & messengers molecules between nerve cells
What is the primary neurotransmitter between modern neurons and the muscle cell target
(Ach) Acetylcholine
What is overloads effect on the nervous system? (PNS, CNS)
Disrupts the nervous system, and can lead to cumulative fatigue, which can take days to several weeks to fully recover
What are 3 effects on a Fatigued Nervous system
-Low Neurol to Muscle dirve, reducing force/strenght output
-Poorly coordinated firing patterns, resulting instabillity & technique breakdown
-reduction and learning efficiency of the CNS
How to reduce fatigue of the nervous system
Volume must come down, the slight decreases and intensity supported it too
What happens to Intra & Inter cellular chemical molecules during the adaptive process in response to various stimuli
Anabolic signaling pathways are activated and positive adaptations occur
What happens to chemical messages under levels of fatigue
Anabolic, signaling pathways are turned down, and catabolic pathways are turned up
What are the three main molecules associated with fatigue?
Autocrine: mTOR & AMPk
Paracrine: Prostglandis & other paracrine factors
Endocrine: Testostrone & Cortisol
What are mTOR & AMPk
mTOR: is the primary switch for anabolic reactions (communicate/instruct to build more muscle, and to recover)
AMPk: causes the muscle cell to be more space and kibes muscle protein for energy - is activated with high volume training (e.g Cardio)
What is paracrine/Prostaglandis?
Prostaglandis & other implementary side associated with Dom's and fatigue
Differentially produced during increased levels of fatigue, and can be detected long after fatigue begun, and can take weeks to abate
What is endocrine (Testostone & Cortisol)
Testosterone: growth/heals muscle faster, heals nerves faster, reduces fat, gains, and is anabolic etc.
Cortisol: increases fuel/energy usage/availability breaks down muscle, tissue, is catabolic and counteract testosterone
What does high fatigue levels lead to in reference to testosterone and cortisol what type of training leads to that fatigue?
Declines and testosterone and increases and cortisol, which extremely negative for beneficial adaptations
Intensely does not greatly affect chemical messages with the dig, however volume does
Which phase and powerlifting training will have the greatest effect on chemical messages in terms of fatigue
Hypertrophy phases with their high volume will greatly affect fatigue in the nervous system and chemical messages
What are five tissue structures in the body that physically get damaged by training?
Muscle cells and proteins
Muscle fascia
Tendons
Ligaments
Bones
During heavy training what affect does it have on muscle tissue various time periods Such as days (Short periods) weeks/months (Long periods) and Months/years (Chornically)
Short periods: Micro-tears in muscles generally heal by a week and fully during deload
Long periods: Micro-tears fascia, tendons, ligaments & even bones in some cases are generally harmless as do not compromise structural integrity. And generally partially heal within Deload and fully during Active Rest periods.
However, if left chronically, unhealed future tears can connect to existing ones forming larger areas of weakness which can lead to injury (e.g mild sprain to a torn muscle)
What should proper powerlifting seek in terms of fatigue management?
Occasionally lowering fatigue over multiple timescales
However, letting it not rise at all, means no adaptations/overload
but doing no fatigue management means little to know, adaptations and possible injury
Overall fatigue must be able to rise and fall at internimittent times
What are three levels/categories of fatigue
.Normal training at all below MRV
.Overreaching (functional and non-functional)
Training surpassing MRV
-Non-functional: your training remain constant however, your fatigue rise due to lack of recovery (e.g sleep)
-functional: intentionally pushing above your bodies, ability to recover, then, pulling it back to benefit the gains and allow your body to recover
.Overtraining (net-neutral & net-negative)
-Over reaching for too long without proper recovery lead to
Too much fatigue causing your ability to reduce fatigue to become impaired
-Net-Neutral
if you identify overtraining earlier enough, you likely can recover to original performance less than a month or two doing training that is light/low volume around half MRV. Does not leave lasting affects however does waste time
-Net-Negative
Leaves long-term negative effects, and may take several months to a year to recover. this extent of overtrain can lead to joint problems, scar tissue and chronic inflammation.
However, is rare and powerlifting is low volume and high intensity nature
What is the most effective MRV training?
Training close to MRV, and only above prior to deload
What happens in training stages when MRV is trained significantly, lower or higher for long periods of time
-Hypertrophy: muscle size decrease
-Strength: basic strength, decrease
-Peaking phase: maximal force with stable technique decrease
-Active recovery phase: fast recovery rates decrease
How do you keep strength, uninfected while overloading
The nervous system must not be overly fatigued, nor can glycogen stores and testosterone dip down low
What is an example when you have surpassed strength, MRV
Week 1 180kg 5,5,5,
Week 2 185kg 5,5,5
Week 3 190kg 3,2,2
When should you intentionally surpass HRV?
Towards the end of most mesocylces, as intentional overreaching has benefits as long as if it is followed with a loader with a significantly lower MRV
What does proper amount of sleep and good nutrition allow
To train harder and recover faster while adapting more completely
When and how should you train around failure
Training close to Filia within the maximum threshold, however, not at failure.
Failure training may be beneficial at the end of the accumulation phase of a missive cycle as the load is approaching, and a higher intensity is required for overload
What type of movements at the gym are most to least fatigue?
Barbell movements
Dumbbell movements
Cable movements
Machine movement
Why are Barbell movements, more fatiguing at any Rep/Set/Intensity compared to machine or isolation movements
Because barbell movements disrupt homeostasis more they have high training volume because more work is done (high ROM/distance) more muscles are activated/used
Out of the 3 Powerlifts what is the most to least fatiguing and why?
Deadlift
Intermediate ROM, heaviest weights, most muscle used
Squat
Longest ROM, intermediate weights, Intermediate muscles used
Bench
Shortest ROM, Lightests weights, Least muscles used
What happens to the body? Is it near Career peak?
The further you push your body performance, the further the recovery systems fall and the quicker fatigue sums up and the slower it falls, even with your high MRV.
When muscles use glucoses the heart and liver, clear, lactate your heart and liver don't change much compared to muscles etc to increased demands
What a affects does body size and length have in terms of fatigue
The same lifter who has grown in size over the years, will accumulate fatigue, faster, and dissipate it slower as they grow
Bigger lifter typically need lower frequencies and longer tapers to dissipate fatigue
For every squad of 5'6 person does a 6'2 person does more work, even if sits/weights and reps are the same
Longer bar path/work sum up fatigue, faster, and dissipate its slower
What happens to the frequency in your program as you get stronger?
Most of the strongest lifter have the lowest frequency programs, because the more force exert the more homeostasis damage you cause.
Either less frequent training must be done with time or variation and volume load undulation within micro cycles
What is the correlation between muscle fiber type fatigue?
Muscle groups with high proportion of fastest fibers take longer to heal because during strong contractions fast which fiber respond more more homeostasis damage compared to slow touch
What parts of the body tend to have high amounts of fast twitch compared to slow twitch
Upper body in hamstrings on average tend to have higher amount of fast, which compared to quads
That explains partially why did lift is more fatigue, the use of hamstrings and upper body
What are two factors that may determine the average fiber type ratio
Genetics and gender (e.g females tend to be more vascularised, and can recover faster as they generally have an even mix of fiber types)
What is the relationship between technique and fatigue and why deadlift is highly fatiguing
I left her with better technique works spend less energy and exposed the body to lower forces
Another reason why deadlifts are highly fatiguing is it as poorly leverage? The bar is not positioned completely vertical and gravity compared to squat/ trap bar lift
Also, letting your technique slip to grind a few more ribs may be very costly as it is significantly more fatiguing
What are four distinct approaches to fatigue management within powerlifting
Rest Days
Light sessions
Deloads
Active rest periods
What are the benefits of rest days and how frequent should they be?
Allows the recovery process to dissipate short term fatigue
Yes
However, lighter training sessions may attenuate physiological fatigue more effectively than a rest day
A minimum of 1, however ideally 2 and sometimes even 3 Rest days a week and spread the overloading sessions throughout the micro cycle with the Rest days inbetween
What is a light session and it's benefits
A light session is one that does not provide any overload and is below MRV enough to allow fatigue to dissipate
However, too much volume less intensity, and you're just conserving fatigue however, you do not gain any adaptations make it worse than overloading
-Promotes recovery and adaptations specifically on glycogen and nervous system
-Allows for skill practice and lift without adding fatigue
-Province, any slight fitness deterioration
-however, minimal effect on chemical messages and tissue structure healer
What are the recommendations of light sessions in terms of volume and intensity in each phase
Hypertrophy phase
Volume 50% of overload day
Intensity, 90% of overload day
Strength phase
Volume 70% of overload day
Intensity, 70% off overload day
Peaking phase
Volume 90% of overload day
Intensity, 50% of overload day
What is a deload
A deload is an entire micro cycle where you drop volume and intensity down similar to those of light sessions however, Dio generally have lower intensity sessions.
Allows the body to recover from nervous system & chemical messages fatigue and Microtears in muscle
What are the recommendations of volume and intensity for each face during a deload
Hypertrophy phase
1st 1/2 microcycycle
Volume 50% of overload day
Intensity, 90% of overload day
2nd 1/2 microcylce
Volume 50% of overload day
Intensity, 50% of overload there
Strength phase
1st 1/2 Microcycle
Volume 70% of overload day
Intensity, 70% of overload day
2nd 1/2 microcycle
Volume 50% of overload day
Intensity, 50% of overload day
Peaking phase
1st 1/2 microcycle
Volume 90% of overload day
Intensity, 50% of overload day
2nd 1/2 microcycle
Volume 50% of overload day
Intensity, 50% of overload day
When should deloads be used
At the end of the mesocycle
What are the effects of deloads
Fatigue should be reduced significantly and glycogen should be fully rest (assuming in an iso/hyper caloric diet)
The nervous system should be almost fully healed
Chemical messages (e.g cortisol and testosterone) should be back to at least sustainable levels
Normal micro is to muscle and fascia healed
What are active rest periods?
An active rest period consists of around two weeks where volume and intensity drop significantly to 50% of overload day
Allowing your body recover from accumulated long term fatigue at the end of a Marcocycle/Meet
Can take 1 week completely off then 2nd train (Still light) However complete active rest is slightly more beneficial
Allow good time to focus on technical work and psychological fatigue also be drastically reduced providng a strong mental urge when beginning training again
When and how often should you take active rest periods
Ideally right after a big comp
Generally between once, and twice a year
What is auto regulation?
Requires lifter to keep tabs on fatigue levels using performance indicators, while also monitoring resting heart rate and desire to train
What is your A:D ratio and how does it improve?
Your A:D ratio is your fatigue accumulation: deload
If you order regulate training and are able to do an extra week here and there you A:D ratio improves however Application of fatigue management can lead to less productive training and limit use of auto regulation
What is training plan interference?
If you plan to do 8 weeks of strength training, however, end up doing an extra 2 weeks of hypertrophey training, you then shorten the 8 to 6 and now the muscle does not have enough time for the maximum neural adaptations, and you are left with excess body weight
How to make sure you benefit from auto regulation
Stay in touch with ability expectations
Find your MRV and stick to it to prevent negative impacts of A:D and benefits of auto regulaiton
What to do when you feel less fatigued
I've done MRV training well, you're still running into situations where you feel less fatigued
The best recommendations that does not interfere with training plan is to increase number of sits, or even weight/intensity slightly
e.g an accumulation phase of 4 weeks and week 2 feels extremely light instead of going up by 5 KG's go up by 10
However, requires extremely low levels of ego and high connection to own abilities
what to do if nearing end of meso/marcro cycle and fatigue is still quite low
Instead of taking a load for fatigue use extra light sessions
Reduces fatigue, while conserving adaptations better than load without reducing A:D ratio
What are 3 noticeable pathways that lead to chronically over reaching MRV
Hard-core mentality:
constantly, wanting to work out hard and crazy, however, can lead to jettisoning of logic
Copying routines of the greats:
Provides great insights of proper programming however, the total volume only provides us with how well they can recover, do not copy the volume exactly ease into it
-and Kristen volume when recovered, as much better than doing it, when fatigued
Try to keep up with the Joneses:
The only volume that matters is your own personal
Genetics, Diet, Sleep, Family situation is all different
What does chronically going to heavy
Executing more than 8 weeks of training beyond 90% 1RM
What happens if you have insufficient volume for strength
Heavy stimulus needs to be presented over and over high enough to fully turn on the body systems for generating strength
90% generates more stimulus than a 75% lift however, is limited to only a few rips that's the plenty of ribs at 75% at weighs the few at 90
What is sustainability in terms of fatigue, management, and intensity?
Finding the right amount of volume and intensity that is sustainable to hurt total target volume which provides enough stimulus while also not overreaching too much
What are two negative reasons why you people don't take Deloads/active rest periods
You never provide enough of an overload for reasonable fatigue to accumulate
You're also regulate the old-fashioned way either burned out or injured
What is the purpose of Deloading and a common mistake
Deloading is for fatigue management, not short-term adaptations thus providing overload too much is negative
A decrease in volume for short term Fatigue management is effective, however, also a slight decrease intensity is required.
What is 3 negatives of over applying fatigue management if you try to avoid faituge
Not enough volume
Not enough intensity
Too far from failure proximity
How should the deloading be programmed?
So that fatigue is managed to the end of the meso/macro cylce. If your accumulation to deload ratio is 2:1, Your resting 1/3 of the year
What happens when fatigue management is too easy and tranny stimulus is reduced too much
Elevated losses of fitness -purpose of fatigue management is to reduce fatigue while conserving adaptations
Lowered drops of fatigue
- light training sessions, work better than Billy, anything training and fatigue reduction
-big corporate to fitness losses are unplanned off days, instead of pushing through an extremely fatigued decision, just make it a light session
Proper deal week is significantly more beneficial than a completely full off week
Why are undirected active periods bad
Having 2 to 4 weeks of active rest is extremely beneficial for fatigue management however, during this period if you don't have a direction of focus, you are missing out
Working on things, such as technical work, or flexibility, work or even rehabilitation work.