Am I overtraining?

Discussion in 'Strength & Conditioning Discussion' started by Sakuraba is #1, Jul 27, 2010.

  1. Sakuraba is #1

    Sakuraba is #1 Blue Belt

    Joined:
    May 23, 2007
    Messages:
    788
    Likes Received:
    340
    I do a lot high intensity workouts (similar to Crossfit), but lately I feel like I've hit a wall. My strength is decreasing, I get fatigued quicker and I don't seem to be advancing in performance. Nothing has changed in terms of routine: sleep, diet and workout intensity. I usually workout five days a week. Is it time for me to take a break? If so, how long should that be?
     
  2. IronWolverine**

    IronWolverine** White Belt

    Joined:
    Jul 22, 2010
    Messages:
    13
    Likes Received:
    0
    Location:
    Columbus.Ohio
    My suggestion would be a week off! Let your body ,fully recover.
     
  3. PowerHungry

    PowerHungry Oh yeah!

    Joined:
    Mar 25, 2009
    Messages:
    5,133
    Likes Received:
    3
    Location:
    North Carolina
    It's impossible to say without knowing your full routine, how long you've been doing it, and a host of other information that would still make the question hard to answer.

    The likelihood is that you're probably burned out and mildly overreaching and just need a small break of deload. But again, that suggestion is not based on your individual conditions; it's based on how difficult it is to truly overtrain.

    How long have you been going at near full intensity? When's the last time you took a week or had a deload?
     
  4. BoxingFan123

    BoxingFan123 Purple Belt

    Joined:
    Oct 27, 2009
    Messages:
    1,989
    Likes Received:
    634
    Cut some cardio
     
  5. irc

    irc Brown Belt

    Joined:
    Nov 1, 2006
    Messages:
    3,888
    Likes Received:
    252
    Yes, you're overtrained. Take a break. A couple days to a week. See how you feel.
     
  6. Sakuraba is #1

    Sakuraba is #1 Blue Belt

    Joined:
    May 23, 2007
    Messages:
    788
    Likes Received:
    340
    I've been doing Crossfit type workouts for over a year now. The most time ever I took off was four days. But just in the last couple of months I feel like I've taken a step backwards. My overall performance: strength, endurance, speed, desire and mental focus have decreased to about 30% of what I was at my peak. Even bodyweight exercises: pull-ups, push-ups and sit-ups have gotten worse. I was able to do 30 regular pull-ups in a row at one point and now I can barely do 20 and I'm already fatigued. Maybe I need to switch things up or just take a long break?
     
  7. PowerHungry

    PowerHungry Oh yeah!

    Joined:
    Mar 25, 2009
    Messages:
    5,133
    Likes Received:
    3
    Location:
    North Carolina
    You've been doing MetCon 5 days a week for a year straight and the most you've taken off is four days in that year?

    I'd say yes you should take a break.
     
  8. deckingdutchman

    deckingdutchman Orange Belt

    Joined:
    May 8, 2008
    Messages:
    332
    Likes Received:
    9
    Location:
    King County, WA
    5 days a week for a year without more than a couple days off?

    Damn dude.

    I was gonna tell you to take a week off, but now I'm gonna say take a month off.
     
  9. Artigo

    Artigo Blue Belt

    Joined:
    Mar 16, 2008
    Messages:
    583
    Likes Received:
    0
    Location:
    East St. Louis, Illinois
    This.

    I deload every four weeks
     
  10. zx

    zx adventurer

    Joined:
    Jul 15, 2010
    Messages:
    12,133
    Likes Received:
    93
    Location:
    your heart
    How much, in %?
     
  11. wildman1717

    wildman1717 Green Belt

    Joined:
    Jan 15, 2007
    Messages:
    1,252
    Likes Received:
    4
    Yes take a deload week every four to six weeks. It will do you wonders and you'll come back refreshed.
     
  12. BIKES!

    BIKES! So then I said... Platinum Member

    Joined:
    Mar 30, 2009
    Messages:
    15,615
    Likes Received:
    1,894
    Location:
    Pew Pew Pew
    When I lifted hard I would take 1.5 weeks of every 7 weeks to recharge. The first week back was always an insane go
     
  13. Indivdude

    Indivdude Blue Belt

    Joined:
    Dec 6, 2009
    Messages:
    604
    Likes Received:
    0
    Location:
    Above the ground
    Hmm so deload weeks are good? Aight then. What exactly is involved in a deload week? Breaks, whatever % off weights doing the same routine?
     
  14. ExtremeStandard

    ExtremeStandard Yellow Belt

    Joined:
    Jun 19, 2010
    Messages:
    192
    Likes Received:
    0
    Location:
    Alberta
    If you've been doing this type of working out for that long with that amount of frequency and intensity. I'd think you would have a good grasp of your body and it's weaknesses and or symptoms of over-training.

    No one person can specifically identify if you over-training without an extensive list of info on your routines, strength gains, rep schemes, etc. If you notice a loss in strength or conditioning in certain exercises and routines, focus on assisting yourself in those areas. It should be your responsibility to yourself to keep an extensive journal for training to notice and weaknesses and to adjust as needed to overcome any plateaus as they come up.

    As said originally if you feel losses resting is a vital and integral part of any training routine. After a good few days or weeks of deloading go back and try any part of your routine that you felt losses and if better then the deloading was needed if not to standards yet assist yourself based on what you feel is necessary.
     
  15. Morganation

    Morganation Brown Belt

    Joined:
    Feb 2, 2010
    Messages:
    3,084
    Likes Received:
    1
    Location:
    Canada
    Haha no shit,thats insane.
     

Share This Page

  1. This site uses cookies to help personalise content, tailor your experience and to keep you logged in if you register.
    By continuing to use this site, you are consenting to our use of cookies.