In previous article we have discussed two main theories of gaining results in sports and the implications of that theories for beginners. Here we are going to concentrate on implications for advanced athletes.
Advanced athletes have developed a high general fitness level, thus the training emphasis shifts to specific fitness adaptations. The highest level of performance occurs when fatigue after-effects are minimal and fitness after-effects are maximal.
Here are useful insights from Fitness-Fatigue Model for advanced athletes.
Loading periods and recover periods
The first thing that this model gives us is that you should setup periods of peaking fatigue (called “loading”) and recovery periods.
During loading periods, you will slowly reach the point of overreaching (near overtraining). In simple terms. In this periods you will train hard and not allow yourself to fully recover before training again.
By doing this, fatigue will slowly build up in your system until you approach overtraining. These loading periods should last around 2-3 weeks.
How to understand that you are overreacting? The main factor is that the amount of weight that you can lift in the exercises will decrease. If you can lift approximately 85% of your previous best weight, then you are overreacting.
The recovery period usually lasts about 1 week. During this period, you should keep the same workout frequency but decrease approximately twice the number of exercises in the workout.
Note that during recovery periods it’s important to keep you weights and still train heavy.
Track your RM in each base exercise. First estimate you RM in each exercise and then plot it than you can see the progress clearly. The chart should be going up from month to month. If it is not or your progress slowed – you should change your training.
How to change it?
- Let yourself recover enough.
- Change exercises you do to load each muscle group.
- Introduce supplementary isolated exercises.
- Watch your technique.
- Be sure than you eat well and sleep at least 8 hours a day.