Overtraining vs. Overreaching: How to Manage Fatigue Like a Pro

00:21:28
https://www.youtube.com/watch?v=RRjYBf5uEB0

摘要

TLDRChad Wesley Smith, de Juggernaut Training Systems e Juggernaut AI, aborda a xestión da fatiga no adestramento de forza. Destaca a importancia de recuperar adecuadamente despois dun adestramento intenso para prevenir o sobreentrenamento e mellorar o rendemento. Explica os conceptos de volume de mantemento, volume efectivo mínimo, volume adaptativo máximo e volume recuperable máximo, e como respectar estes límites axuda a manter a fatiga dentro de rangos manexables. Destaca a función das semanas de recuperación (Delo) para reducir a fatiga antes de intensificar o adestramento. Aínda que o descanso e a nutrición son fundamentais, suxírese que as modalidades pasivas de recuperación poden ser sobrevaloradas.

心得

  • 🏋️ Chad Wesley Smith fala de xestión da fatiga en adestramento de forza.
  • 📊 Volume recuperable máximo (MRV) é importante para recuperar.
  • 🗓️ Semanas de "Delo": clave para recuperación.
  • 🍏 Boa nutrición e sono axudan máis á recuperación.
  • 🔥 Moderación en modalidades pasivas de recuperación recoñecida.

时间轴

  • 00:00:00 - 00:05:00

    Chad Wesley Smith introduce o tema de xestión da fatiga no adestramento de forza. Explica que é esencial aplicar este principio xa que o adestramento intenso aumenta a fatiga que, se non se xestiona adecuadamente, pode levar ao sobreenriquecemento e sobreentrenamento. Descríbense diferentes marcos de volume como MV, MEV, MAV e MRV para garantir que o adestramento se atope en rangos recuperables, xunto co uso de técnicas pasivas de recuperación.

  • 00:05:00 - 00:10:00

    Fálase sobre as semanas de diminución (Delo) como ferramentas críticas para a recuperación e xestión da fatiga. Chad recomenda planificar as semanas de delo, típicamente cada 4-6 semanas, pero a frecuencia pode variar. Describe un exemplo de como unha semana de delo pode axudar a dispersar a fatiga acumulada nos bloques de hipertrofia e detalla como estruturar estas semanas mediante reducións de intensidade e volume.

  • 00:10:00 - 00:15:00

    Discutir erros comúns na xestión da fatiga, como realizar demasiado volume preto das competicións ou evitar o uso de semanas de delo. Chad explica que os delos reactivos poden ser problemáticos, especialmente cando se adestra para unha competición fixa. Resalta a importancia de preplanificar e respectar as semanas de delo para maximizar o rendemento e evitar a sobrecarga non funcional.

  • 00:15:00 - 00:21:28

    Chad conclúe destacando o exceso no uso de modalidades de recuperación como baños de xeo ou terapias de calor que poden amortecer o sinal de adaptación do corpo. Promove unha rutina de adestramento sostible centrada en adestrar intensamente, alimentarse ben, durmir o suficiente e xestionar o estrés. Suxire que as modalidades de recuperación deben ser complementarias e non substitutivas dos alicerces básicos da recuperación.

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思维导图

视频问答

  • Quen é Chad Wesley Smith?

    Chad Wesley Smith é o fundador de Juggernaut Training Systems e Juggernaut AI, e un experto en adestramento de forza.

  • Por que é importante a xestión da fatiga?

    A xestión da fatiga asegura que poidas recuperarte adecuadamente do adestramento intenso para evitar o sobreentrenamento e mellorar o rendemento.

  • Que é o volume recuperable máximo (MRV)?

    O volume recuperable máximo (MRV) é a cantidade máxima de traballo que podes realizar e da que aínda podes recuperarte efectivamente.

  • Que son as semanas de "Delo"?

    As semanas de "Delo" son semanas planificadas de adestramento máis lixeiro para permitir a recuperación da fatiga acumulada.

  • Como se debe reducir o volume durante unha semana de "Delo"?

    Durante unha semana de "Delo", recoméndase reducir a intensidade entre un 10 e un 20% e o volume total ao 60-75% do normal.

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  • 00:00:00
    hey everybody what is up Chad Wesley
  • 00:00:02
    Smith here for Juggernaut training
  • 00:00:03
    systems and Juggernaut Ai and today I'm
  • 00:00:06
    going to be continuing our series on the
  • 00:00:08
    scientific principles of strength
  • 00:00:09
    training with principle number three
  • 00:00:12
    fatigue management so if you haven't yet
  • 00:00:15
    go back watch the video on specificity
  • 00:00:17
    which is all about you know developing
  • 00:00:19
    the underlying systems of success for
  • 00:00:21
    your sport powerlifting and in this case
  • 00:00:25
    uh and it creates the framework for
  • 00:00:26
    which all other training decisions are
  • 00:00:28
    made then we talk about the principle of
  • 00:00:29
    over overload basically how hard do you
  • 00:00:32
    need to train to drive the stimulus and
  • 00:00:34
    adaptations to make improvements and now
  • 00:00:37
    with that hard training we need to apply
  • 00:00:39
    the principle of fatigue management
  • 00:00:41
    because if you can't recover from it it
  • 00:00:42
    doesn't really matter that much if you
  • 00:00:44
    did it as always our videos are brought
  • 00:00:47
    to you by the Juggernaut AI app so if
  • 00:00:49
    you want to get the smartest program for
  • 00:00:50
    you totally customized based on gender
  • 00:00:53
    age strength experience where do you
  • 00:00:55
    miss your lifts your weak points are you
  • 00:00:57
    trying to gain weight lose weight all
  • 00:00:58
    that type of stuff whether you're
  • 00:01:00
    competitive powerlifter or not we've got
  • 00:01:02
    powerlifting power building bench only
  • 00:01:04
    and newly introduced strongman training
  • 00:01:06
    on the Juggernaut AI app with more great
  • 00:01:09
    programs to come go check out a twoe
  • 00:01:12
    free trial from the link down in the
  • 00:01:13
    description or by visiting juggernut
  • 00:01:16
    A.A so fatigue management is critical
  • 00:01:19
    because you know of course you have to
  • 00:01:21
    train hard and that hard training that
  • 00:01:22
    you do it's going to build up you know
  • 00:01:25
    to build up that Fitness fatigue comes
  • 00:01:27
    with it and if too much fatigue builds
  • 00:01:29
    up up and you can't properly recover
  • 00:01:31
    then you're going to going to get into
  • 00:01:33
    various levels of
  • 00:01:36
    overtrained uh so we're going to talk
  • 00:01:38
    and I'm going to use a lot of little
  • 00:01:40
    acronyms I don't know abbreviations I
  • 00:01:42
    suppose uh of these different volume
  • 00:01:44
    landmarks and understand the volume
  • 00:01:46
    landmarks are going to be really helpful
  • 00:01:48
    to make sure that you're training within
  • 00:01:50
    recoverable ranges so we're going to
  • 00:01:52
    talk about maintenance volume MV minimum
  • 00:01:54
    effective volume meev maximum adaptive
  • 00:01:58
    volume MAV and Maxim recoverable volume
  • 00:02:01
    mrv so as you look at what is important
  • 00:02:05
    to do to manage recovery training within
  • 00:02:08
    those you know recoverable volume ranges
  • 00:02:11
    is going to be the first step no matter
  • 00:02:13
    how well you sleep or you know how much
  • 00:02:15
    you eat how you know if you have an IV
  • 00:02:19
    drip in all day and you know as soon as
  • 00:02:23
    you finish training you just lay on the
  • 00:02:25
    couch in normal Tech boots it won't
  • 00:02:27
    matter if you've done too much training
  • 00:02:29
    that you're not going to be able to
  • 00:02:30
    recover from so we need to train within
  • 00:02:32
    that within our mrv our maximum
  • 00:02:35
    recoverable volume so most of our
  • 00:02:36
    training is going to occur between meev
  • 00:02:39
    and then the higher end ranges of MAV
  • 00:02:42
    maximum adaptive volume after that yes
  • 00:02:44
    sleep and nutrition are going to be you
  • 00:02:47
    know training within the recoverable
  • 00:02:48
    volume sleep and nutrition that's going
  • 00:02:50
    to take care of like 90% of of recovery
  • 00:02:52
    and then the stuff beyond that passive
  • 00:02:54
    recovery modalities can have you know
  • 00:02:57
    some application but are very overvalued
  • 00:03:00
    by most people so as we look at the
  • 00:03:02
    states of fatigue management first up
  • 00:03:04
    we've got normal training you're
  • 00:03:05
    training within your recoverable volumes
  • 00:03:08
    then we can get into overreaching which
  • 00:03:11
    can be functional by Design or
  • 00:03:13
    non-functional kind of unplanned
  • 00:03:16
    overreaching and you might want to have
  • 00:03:18
    functional overreaching you know right
  • 00:03:20
    before you take a D Lo week because you
  • 00:03:22
    know that you're going to have this
  • 00:03:23
    extra recovery built in uh
  • 00:03:25
    non-functional
  • 00:03:27
    overreaching really never want to have
  • 00:03:29
    that that's kind of going to be a
  • 00:03:30
    mistake or some unaccounted for
  • 00:03:32
    variables in your training and then we
  • 00:03:34
    have overtraining you know this kind of
  • 00:03:37
    Boogeyman of the strength training and
  • 00:03:39
    and performance world and overtraining
  • 00:03:41
    definitely is a real thing it's going to
  • 00:03:43
    be a chronic chronic state of
  • 00:03:45
    non-functional overreaching but for
  • 00:03:48
    powerlifters and you know unless you're
  • 00:03:51
    pairing powerlifting with other very
  • 00:03:54
    physical demanding stressful Hobbies job
  • 00:03:59
    lifestyle it's pretty unlikely that a
  • 00:04:02
    powerlifter is going to get into a true
  • 00:04:04
    state of overtraining because you'll
  • 00:04:07
    probably just give up before you get
  • 00:04:09
    there because you're going to feel
  • 00:04:10
    really bad now in sports like football
  • 00:04:13
    or CrossFit or MMA where there's a lot
  • 00:04:16
    of different components to the training
  • 00:04:18
    and some of them are a little bit harder
  • 00:04:20
    to account for how much volume you're
  • 00:04:23
    doing because the volume is not as black
  • 00:04:25
    and white as sets times reps times
  • 00:04:27
    weight uh but there's you know just
  • 00:04:29
    different time and intensity components
  • 00:04:31
    to it yeah it's a bit more likely that
  • 00:04:32
    you get into overtraining there but you
  • 00:04:34
    got to be you know a combination of
  • 00:04:37
    tough and dumb to to overtrain for
  • 00:04:39
    powerlifting so I'm not too worried
  • 00:04:41
    about that so as we look at functional
  • 00:04:44
    overreaching you know that's going to be
  • 00:04:46
    intentionally training up to or maybe
  • 00:04:49
    slightly exceeding what you currently
  • 00:04:51
    consider to be your mrb your maximum
  • 00:04:53
    recoverable volume and doing that
  • 00:04:56
    because you know you have a time of
  • 00:04:58
    extended recovery coming up after that
  • 00:05:01
    whether that's a light day or a series
  • 00:05:03
    of light days that we call a D Lo week
  • 00:05:06
    so the D loads you know planned light
  • 00:05:08
    days or D Lo weeks are going to be
  • 00:05:11
    important uh you know some of your most
  • 00:05:13
    important recovery tools uh and fatigue
  • 00:05:16
    management tools a D Lo week I like to
  • 00:05:19
    pre-plan D Lo weeks uh the users of the
  • 00:05:22
    Juggernaut AI app know that they're
  • 00:05:23
    going to get a d week you know every
  • 00:05:25
    fourth to sixth week typically uh we
  • 00:05:28
    could even ex you know extend that range
  • 00:05:30
    out to maybe every third week if you're
  • 00:05:33
    really really big and strong um and
  • 00:05:36
    lifting these huge weights you might
  • 00:05:38
    need a light week every third week you
  • 00:05:41
    could potentially structure something
  • 00:05:43
    like that in with the way that we use
  • 00:05:45
    undulating periodization in the
  • 00:05:46
    Juggernaut AI app and stretch that out a
  • 00:05:48
    little bit and not have a true D Lo
  • 00:05:50
    until like the fourth or fifth week um
  • 00:05:54
    but the two on oneoff Paradigm of two
  • 00:05:58
    weeks of hard training then D Lo that I
  • 00:06:00
    typically Reserve more for like
  • 00:06:02
    Explosive Performance athletes like
  • 00:06:05
    sprinters or throwers but not out of the
  • 00:06:07
    question that a powerlifter can use it
  • 00:06:09
    then we can go all the way to the other
  • 00:06:10
    side of things with maybe de loading
  • 00:06:12
    every eth week for uh more beginner
  • 00:06:16
    lifters who just aren't that capable of
  • 00:06:18
    generating the amount of fatigue that
  • 00:06:20
    would warrant them having a d week but
  • 00:06:23
    you know more often every four to 6
  • 00:06:24
    weeks is what we really deal with the
  • 00:06:27
    purpose of a d week is to dissipate that
  • 00:06:29
    fatigue that you built up so then you
  • 00:06:30
    can come back and train harder and
  • 00:06:32
    harder uh so let's say if we were de
  • 00:06:34
    loading between
  • 00:06:35
    consecutive uh hypertrophy blocks and in
  • 00:06:38
    hypertrophy we're trying to overload the
  • 00:06:40
    amount of volume that you're doing go
  • 00:06:41
    and check out the design in a
  • 00:06:42
    hypertrophy Block video which I'll try
  • 00:06:44
    and link up in the corner or down in the
  • 00:06:47
    description or you can just search for
  • 00:06:49
    it or scroll back a little bit so
  • 00:06:50
    because we're trying to overload the
  • 00:06:52
    volume that we're doing let's look at
  • 00:06:53
    that as a number of sets so if you went
  • 00:06:56
    two uh consecutive hypertrophy blocks
  • 00:06:59
    divided by a D Lo week you might train
  • 00:07:01
    the squat let's say for you know 10 work
  • 00:07:04
    sets then 12 work sets then 14 work sets
  • 00:07:07
    and then in a D Lo week drop back down
  • 00:07:09
    to like you know seven or eight work
  • 00:07:11
    sets and then start a little bit higher
  • 00:07:13
    than you were before you know go 11 1315
  • 00:07:16
    so we're 10 12 14 7 or 8 11 131 15 and
  • 00:07:21
    we're pushing our capacity as we go and
  • 00:07:23
    building up so what does that D Lo week
  • 00:07:25
    look like a lot of different ways that
  • 00:07:27
    you can effectively do it but but making
  • 00:07:29
    a 10 to 20% reduction in intensity and a
  • 00:07:35
    reduction to 60 to 75% of normal volume
  • 00:07:39
    not 60 to 75% reduction reduction to 60
  • 00:07:42
    to 75% so if you know your MAV most of
  • 00:07:46
    your training is occurring within this
  • 00:07:48
    Max maximum adaptive volume and that was
  • 00:07:51
    10 sets you know then during a D Lo week
  • 00:07:54
    you're probably going to do six or seven
  • 00:07:56
    sets maybe up to eight sets you know if
  • 00:07:59
    your work sets during normal training
  • 00:08:02
    you know you're doing 300 lb for eight
  • 00:08:05
    reps you know now during a D Lo week
  • 00:08:07
    you're probably going to do
  • 00:08:09
    270 lbs on the high end a 10% reduction
  • 00:08:13
    you know or 240 lbs on the low end a 20%
  • 00:08:17
    reduction somewhere in between there for
  • 00:08:19
    similar amount of reps you can also
  • 00:08:21
    reduce the amount of reps if you know if
  • 00:08:23
    you want to stay heavier and and maybe
  • 00:08:25
    do two you know if you were doing 280 or
  • 00:08:28
    sorry 300 for eight during normal
  • 00:08:31
    training and you don't want to make too
  • 00:08:33
    big of a reduction because you know some
  • 00:08:35
    people and I think this is more
  • 00:08:36
    psychological than physiological but
  • 00:08:38
    they feel weak coming out of a D Lo week
  • 00:08:41
    if they go too light so maybe your D Lo
  • 00:08:43
    weak is on the heavier side of things
  • 00:08:44
    and you do you know 280 or 290 but for
  • 00:08:48
    six reps instead of the 300 for eight
  • 00:08:50
    that you were doing so it's a smaller
  • 00:08:51
    reduction but the stronger you get the
  • 00:08:54
    bigger the reduction needs to be because
  • 00:08:57
    the more fatigue you'll have to decay
  • 00:08:59
    and that's kind of the balance that
  • 00:09:01
    we're trying to strike during the deal
  • 00:09:02
    week is we we need to go light enough to
  • 00:09:05
    Decay fatigue but heavy enough to retain
  • 00:09:08
    strength and technique and unless you
  • 00:09:11
    are very new to training it is extremely
  • 00:09:14
    unlikely that you are becoming weaker
  • 00:09:17
    that you are losing some of your
  • 00:09:19
    strength adaptations during a onewe D Lo
  • 00:09:22
    period so mistakes that people are
  • 00:09:24
    making in fatigue Management in regards
  • 00:09:27
    to competitive powerlifting could be
  • 00:09:29
    doing too much volume too close to the
  • 00:09:32
    competition check out our design in a
  • 00:09:33
    peaking Block video for more on the on
  • 00:09:36
    the peaking design and taper but you
  • 00:09:38
    don't want to be you know two three
  • 00:09:41
    weeks out from a meet and you're doing
  • 00:09:43
    the same amount of volume that you were
  • 00:09:45
    doing 6 8 10 weeks out from the meat
  • 00:09:47
    because you're not going to be able to
  • 00:09:48
    Decay that fatigue and manage the
  • 00:09:50
    fitness fatigue relationship as
  • 00:09:52
    effectively as you should to exceed your
  • 00:09:54
    training performances by the most
  • 00:09:56
    possible and have the most effective
  • 00:09:58
    taper and Peak into the
  • 00:09:59
    if you're training at chronically high
  • 00:10:01
    intensities so throughout all of your
  • 00:10:04
    training especially earlier phases like
  • 00:10:06
    hypertrophy and strength which yeah you
  • 00:10:09
    want to train heavy but it's not
  • 00:10:11
    important that your one rep max is as
  • 00:10:13
    high as it can ever be during a
  • 00:10:16
    hypertrophy block because you're not
  • 00:10:17
    going to have a surprise powerlifting
  • 00:10:19
    meet that you need to be ready for you
  • 00:10:21
    know at the end of your third week of
  • 00:10:22
    hypertrophy and honestly it doesn't
  • 00:10:25
    matter what your one rep max is at that
  • 00:10:26
    point it matters how are you setting
  • 00:10:28
    yourself up to have a Higher One rip Max
  • 00:10:31
    in 8 10 12 weeks whenever your meat
  • 00:10:33
    actually is that's the day that matters
  • 00:10:35
    you don't always need to be ready for
  • 00:10:38
    the meat because you don't always have a
  • 00:10:39
    meat and they don't come up by a
  • 00:10:41
    surprise uh very typically at maybe some
  • 00:10:43
    sort of powerlifting kumate that you
  • 00:10:46
    just found out about and then the the
  • 00:10:48
    other issue that a lot of people are
  • 00:10:50
    going to run into with a misapplication
  • 00:10:51
    of fatigue management is avoiding or not
  • 00:10:56
    utilizing DLo weeks so for most of my
  • 00:10:59
    power lifting career I was taking a D Lo
  • 00:11:01
    every fourth week uh in some cases I
  • 00:11:04
    went out to every sixth week or seventh
  • 00:11:06
    week even in the
  • 00:11:08
    offseason and I get a question I get
  • 00:11:10
    questions a lot of times about do I
  • 00:11:11
    really need a D Lo or can I take a
  • 00:11:13
    reactive D Lo can I just de lo when once
  • 00:11:16
    I feel bad can I can I Del Lo yes it is
  • 00:11:20
    possible to do reactive de loads but I'm
  • 00:11:22
    not a big fan of them in a lot of
  • 00:11:25
    scenarios and this is why if you're
  • 00:11:28
    getting ready for for a competition that
  • 00:11:30
    competition is on a fixed date you have
  • 00:11:33
    all this specific work that you need to
  • 00:11:35
    do to get ready for it I like to do that
  • 00:11:37
    through phases of hypertrophy strength
  • 00:11:39
    and peing but maybe I'm in hypertrophy
  • 00:11:42
    and I'm you know I start my hypertrophy
  • 00:11:45
    16 weeks out and I'm rolling I'm 15 14
  • 00:11:48
    13 12 weeks out and when I would
  • 00:11:50
    normally take a D Lo at like 11 weeks
  • 00:11:53
    out and transition to strength but if
  • 00:11:55
    I'm feeling great in my hypertrophy and
  • 00:11:57
    I keep that rolling and now I get to you
  • 00:12:00
    know eight weeks out before oh man I'm
  • 00:12:02
    really feeling run down I better take my
  • 00:12:04
    reactive Del Lo week now now not only
  • 00:12:07
    have you maybe accumulated more fatigue
  • 00:12:10
    then you're going to be able to decay in
  • 00:12:11
    that one that one week now you've also
  • 00:12:14
    condensed the time you have for strength
  • 00:12:16
    and peing because your meat didn't push
  • 00:12:19
    back with your extended training before
  • 00:12:22
    the D the meat stayed in the same place
  • 00:12:24
    so now you're cutting into the other
  • 00:12:26
    training time that you have the other
  • 00:12:28
    the other blocks in the other specific
  • 00:12:29
    qualities that you're looking to develop
  • 00:12:31
    so if you're training for a specific
  • 00:12:32
    meat I'm not a big fan of reactive D Lo
  • 00:12:34
    really at all because of it messing up
  • 00:12:36
    the training calendar if you're just
  • 00:12:38
    training to train and get stronger yeah
  • 00:12:39
    it's definitely more of a possibility
  • 00:12:41
    then but the issue that I would
  • 00:12:44
    encourage you to be wary of is D loing
  • 00:12:48
    after you really need the D Lo that you
  • 00:12:50
    waited a week too long and you've gone
  • 00:12:53
    you know from what could have been
  • 00:12:55
    functional overreaching with a plan D Lo
  • 00:12:57
    into nonfunctional over reaching uh and
  • 00:13:01
    setting getting yourself closer to uh
  • 00:13:03
    overtraining which is going to take a
  • 00:13:05
    longer time to come back from so if
  • 00:13:07
    you're experienced enough and
  • 00:13:09
    disciplined enough to understand or you
  • 00:13:10
    have you know some more objective
  • 00:13:13
    markers uh around your training like
  • 00:13:16
    veloc some velocity Based training using
  • 00:13:18
    recovery questionnair using using things
  • 00:13:21
    even like HRV tends to be a little bit
  • 00:13:23
    of a lagging indicator but if you're
  • 00:13:24
    using some tools like that and basing
  • 00:13:26
    your reactive de lo off of that when not
  • 00:13:28
    preparing for meat just training to to
  • 00:13:30
    train and be the strongest version of
  • 00:13:31
    yourself that you can then I can get on
  • 00:13:33
    board with it a little bit more but a
  • 00:13:36
    lot of times the the risk kind of
  • 00:13:37
    outweighs the reward okay you got one
  • 00:13:39
    extra week of of hard training before
  • 00:13:41
    you took a a de lo and the grand scheme
  • 00:13:44
    of things like how much of a difference
  • 00:13:46
    did that did that really make it may
  • 00:13:48
    have been more personally satisfying to
  • 00:13:50
    you but you know a year from now how did
  • 00:13:54
    it affect what your PRS are you know two
  • 00:13:57
    years from now five years from now 10
  • 00:13:58
    years from now I'd rather stay a little
  • 00:14:01
    bit too recovered uh than not recovered
  • 00:14:04
    enough but again the other side of that
  • 00:14:06
    is you're overusing D Lo weeks you know
  • 00:14:09
    and you're you're Del loading much more
  • 00:14:11
    frequently than you need to or you're
  • 00:14:13
    never training hard enough to Warrant
  • 00:14:15
    the D Lo in the first place and that's
  • 00:14:17
    what I see more people doing is they're
  • 00:14:19
    like I don't need a D Lo you know this
  • 00:14:22
    this week like well you should have gone
  • 00:14:24
    heavier gone as heavy as you were
  • 00:14:26
    supposed to the the week or two before
  • 00:14:28
    that and then you would feel like you
  • 00:14:29
    needed the the D Lo when it was planned
  • 00:14:31
    so let D loads and and kind of the next
  • 00:14:34
    point about a misapplication of fatigue
  • 00:14:36
    management is people who are resistant
  • 00:14:39
    to having D loads they don't let their D
  • 00:14:41
    loads be D loads they want to have the
  • 00:14:42
    hardest D Lo week possible I see this a
  • 00:14:44
    lot with crossfitters like they want to
  • 00:14:46
    have the hardest light day that they can
  • 00:14:49
    and instead of just going in and doing
  • 00:14:51
    the recovery based work or technique
  • 00:14:53
    work or aerobic uh development work then
  • 00:14:56
    they're like well you know I yeah yeah
  • 00:14:59
    rote a 5K and then I well I started
  • 00:15:01
    snatching I felt good so I went heavy
  • 00:15:03
    and and if if your light or your low
  • 00:15:06
    days become medium then your high days
  • 00:15:08
    are going to become medium as well and
  • 00:15:10
    you're going to kind of have this this
  • 00:15:11
    monostructural training that's not going
  • 00:15:13
    to be as effective and manage fatigue as
  • 00:15:15
    well so that's kind of people who want
  • 00:15:17
    to avoid it and then other people will
  • 00:15:19
    even overuse that more and they'll just
  • 00:15:20
    not do anything for the entire week of a
  • 00:15:23
    de and I see that in YouTube comments
  • 00:15:24
    and stuff sometimes I prefer to just not
  • 00:15:26
    do anything that the whole week you
  • 00:15:28
    won't recover as well by not doing
  • 00:15:30
    anything as you will by doing light work
  • 00:15:34
    all right light work is going to get the
  • 00:15:35
    blood flow to the muscles is going to
  • 00:15:37
    help promote recovery it's going to help
  • 00:15:38
    retain technique and yeah the squad
  • 00:15:41
    bench and deadlift are not so complex
  • 00:15:42
    that after a week of not doing them
  • 00:15:44
    you're going to forget how to do them
  • 00:15:46
    you know the way that I forgot how to
  • 00:15:47
    swing a golf club
  • 00:15:49
    yesterday definitely wasn't haunting me
  • 00:15:51
    for the last 24 hours but they're not
  • 00:15:53
    that Technical and that precise and
  • 00:15:55
    refined that you're going to forget how
  • 00:15:56
    to do them but you're not going to get
  • 00:15:58
    better at doing them you might get a
  • 00:15:59
    little bit worse and if your goal is to
  • 00:16:01
    be as strong as you possibly can on this
  • 00:16:03
    one day that matters most your
  • 00:16:05
    powerlifting meat then go do a 30 or 40
  • 00:16:08
    minute de lo workout even if it's really
  • 00:16:10
    light you're going to be better off
  • 00:16:12
    doing something than nothing in that
  • 00:16:13
    type of situation so final part of
  • 00:16:16
    fatigue management that I want to talk
  • 00:16:17
    about is what's typically overuse of
  • 00:16:19
    recovery
  • 00:16:21
    modalities uh like I said training with
  • 00:16:23
    in recoverable volumes sleeping enough
  • 00:16:25
    you know probably 7 to n hours uh a
  • 00:16:28
    night of quality sleep if you can get a
  • 00:16:31
    nap in here or there a lot of really
  • 00:16:33
    serious and accomplished athletes are
  • 00:16:35
    big Nappers I would do that you know
  • 00:16:38
    eating enough calories to support body
  • 00:16:41
    weight maintenance and support the train
  • 00:16:44
    you're doing is going to be important
  • 00:16:45
    there if you're cutting which is a real
  • 00:16:47
    thing that people are doing and it's not
  • 00:16:49
    you know bad necessarily but you don't
  • 00:16:51
    recover as well when you're cutting so
  • 00:16:53
    don't be unintentionally cutting and not
  • 00:16:55
    eating enough to support the train that
  • 00:16:56
    you're doing if your plan is not to cut
  • 00:16:59
    so as long as you're doing those things
  • 00:17:01
    you're going to be doing most of the
  • 00:17:03
    stuff that you can for recovery but if
  • 00:17:05
    you want to put on top of it you know a
  • 00:17:07
    little bit of like soft tissue therapy
  • 00:17:10
    uh and and studies and stuff around this
  • 00:17:13
    are very ambiguous dubious as at best
  • 00:17:16
    they kind of most of them kind of come
  • 00:17:17
    down to like well if you like it then it
  • 00:17:20
    has some Stress Management ability uh
  • 00:17:23
    for you and can be kind of useful
  • 00:17:25
    because that is the other biggest piece
  • 00:17:26
    of of fatigue management is managing
  • 00:17:28
    your stress and stress is not just an
  • 00:17:31
    argument with the significant other or a
  • 00:17:34
    tough day at work or hard training it's
  • 00:17:36
    it's all of those things you know your
  • 00:17:38
    body can't differentiate between those
  • 00:17:41
    different stressors it just knows you
  • 00:17:42
    know stress and stimulus and fatigue so
  • 00:17:45
    if you do have a very high stress
  • 00:17:47
    lifestyle whether that's other physical
  • 00:17:48
    activities or stressful relationships or
  • 00:17:50
    whatever it is managing those is going
  • 00:17:53
    to be a big part of fatigue management
  • 00:17:55
    and sometimes soft tissue therapy like a
  • 00:17:57
    massage if that helps you relax you know
  • 00:17:59
    even though the structural changes to
  • 00:18:01
    your muscles aren't probably what you
  • 00:18:03
    might think that they are if it helped
  • 00:18:05
    you relax that's going to be useful from
  • 00:18:07
    from fatigue management so things like
  • 00:18:09
    ice baths which do remove some
  • 00:18:11
    inflammation
  • 00:18:13
    artificially uh and dampen the
  • 00:18:15
    adaptation signal to the body it's kind
  • 00:18:17
    of a negative from a from a stimulus
  • 00:18:20
    adaptation standpoint but can be a
  • 00:18:22
    slight positive from a recovery
  • 00:18:24
    standpoint especially as you get closer
  • 00:18:25
    to competition or in concentrated
  • 00:18:27
    recovery periods like a Deo week
  • 00:18:29
    uh I wouldn't use them chronically like
  • 00:18:31
    every every time after you squat I
  • 00:18:33
    wouldn't take an ice bath if your goal
  • 00:18:35
    is to be as big and strong as you can
  • 00:18:37
    you know on the other side of the
  • 00:18:38
    temperature therapy and a thing saunas
  • 00:18:41
    well if you are trying to sit in a 230
  • 00:18:44
    degree sauna like I see you know Joe
  • 00:18:46
    Rogan and lared Hamilton post about
  • 00:18:47
    sometimes and you're blurring the line
  • 00:18:49
    between like am I recovering in a sauna
  • 00:18:52
    or am I you know low and slow cooking
  • 00:18:56
    myself I wouldn't do that for extended
  • 00:18:57
    periods of time but if you know 15 10 15
  • 00:19:01
    minutes in the sauna helps you relax uh
  • 00:19:04
    you know in the mornings or after a hard
  • 00:19:05
    day that can be useful just don't do it
  • 00:19:08
    so much that you're dehydrating yourself
  • 00:19:10
    people use saas to cut weight for
  • 00:19:12
    competitions uh I would never consider
  • 00:19:14
    cutting weight you know a benefit for
  • 00:19:16
    Recovery uh and then you've got other
  • 00:19:18
    stuff like I said the the different tis
  • 00:19:20
    soft tissue therapies whether that's
  • 00:19:22
    self mof fasal release kind of things or
  • 00:19:24
    Hands-On manual therapies those are a
  • 00:19:26
    little bit more effective but you know
  • 00:19:28
    you know that's five 10 minutes if you
  • 00:19:30
    get a massage for an hour awesome but
  • 00:19:33
    train hard eat well sleep enough manage
  • 00:19:38
    your stress you don't need to have
  • 00:19:39
    another a recovery workout on top of
  • 00:19:42
    that uh for the most part for
  • 00:19:43
    powerlifters so hopefully from this
  • 00:19:45
    video you're taking away the
  • 00:19:48
    understanding and need to balance hard
  • 00:19:50
    overloading training and effective
  • 00:19:52
    fatigue management so we want to train
  • 00:19:54
    within our volume landmarks so we're
  • 00:19:57
    doing at least maintenance volume MV but
  • 00:19:59
    mostly training between me minimum
  • 00:20:02
    effective volume and mrv maximum
  • 00:20:04
    recoverable volume in that kind of Sweet
  • 00:20:06
    Spot which is going to be your MAV
  • 00:20:08
    maximum adaptive volume sometimes you
  • 00:20:10
    might bump up close to or slightly over
  • 00:20:13
    what you perceive to be your mrv your
  • 00:20:15
    maximum recoverable volume and having
  • 00:20:17
    some functional overreaching there
  • 00:20:19
    before a planned de lo week where you're
  • 00:20:21
    making 10 to 20% reductions in intensity
  • 00:20:24
    at 60 to 75% of your normal volume if
  • 00:20:27
    you want to do that react ly I wouldn't
  • 00:20:29
    do that if you're a competitive power
  • 00:20:30
    left if you're just training to train
  • 00:20:32
    hard go for it but you're still going to
  • 00:20:34
    be better off doing it a little bit
  • 00:20:36
    before you think you're going to need it
  • 00:20:38
    then after you know you really need it
  • 00:20:41
    and are maybe non-functionally
  • 00:20:42
    overreached at that point so hopefully
  • 00:20:45
    you understand how to recover better
  • 00:20:46
    from your training now and how to manage
  • 00:20:48
    that fatigue if you enjoyed the video
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    A.A and check it out again powerlifting
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标签
  • Xestión da fatiga
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