This document discusses the principles of overload, recovery, and muscle fatigue in training. It explains that the overload principle involves gradually increasing the training stimulus over time through factors like volume, intensity, exercise choice and duration to drive continued adaptation. The recovery principle notes that rest is needed after overload for "supercompensation" and adaptation, as too much training without rest can lead to catabolism. Muscle fatigue is caused by factors like unmonitored training volume, lack of recovery, periodization or nutrition, and puts stress on the muscles over time that can lead to chronic fatigue if not addressed.

1. Lloyd Dean Overload, Recovery and Muscle Fatigue

2. Aims By the end of the lesson you should be able to: Explain the overload process State how the recovery process can be taken into account when planning training programmes Describe the causes of muscular fatigue

3. 6 Laws of Training Law of individual difference (Individuality) The accommodation principle (Tedium) The progressive overload principle (Overload) The G.A.S (General Adaptation Syndrome) principle (Rest) The use/disuse principle (Reversibility) The law of dynamic correspondence (Specificity) (Seyle, 1946; Siff 2003; Zatsiorsky & Kraemer, 2006)

4. The progressive overload principle (Overload) “A training adaptation only takes place if the magnitude of the training load is above the habitual level” (Zatsiorsky & Kraemer, 2006) Continuous increased stimulus for optimal performance improvements Needs to be creative in approach; Why? Controlled overload will put the body into an anabolic state Impacted by F.I.T.T principle

5. The progressive overload principle (Overload) F – How often training last for. Can be measured by how many repetitions and sets are completed. This is know as volume load I – 1RM, HR, Reps, Set, Rest, RPE all impact intensity T – Duration of exercise, recovery during sets and exercise sessions T – Choice of simple or complex exercises can effect this. E.g Back Squats are complex and place the body under a large amount of stress. Complex exercises release growth hormones.

6. The progressive overload principle (Overload) What is the diagram telling us about overload?

7. The G.A.S (General AdaptationSyndrome) principle (Rest) “recovery means to return to original state” (Siff, 2003) Rest, after overload, allows super - compensation (Recovery and more!) No rest can put body into catabolic state Nutrition, Rehydration and sleep all critical components Enables full adaptations to occur Deals with stress; Eustress(Growth repair) & Distress (Damage, Injury) (Siff, 2003) Tapering is form of rest; reduction in training load two weeks before competition

8. The G.A.S (General Adaptation Syndrome) principle (Rest) Link between overload and rest Ensures body is placed in anabolic state Tells us that too much training can be negative Where the term “body shock” originates from Alarm Phase – Muscles are sore as result of training Resistance – Body overcomes shock, and improvements occur Exhaustion – Without change in stimulus the body does not adapt and performance decreases

9. Supercompensation

10. Muscle Fatigue Unmonitored training volume Severe DOMS Lack of Periodization Inappropriate recovery times Limited dietary intake (CHO) Severe stress on muscles A combination of the contributors, over a sustained period of time, can lead to chronic fatigue.