Best way to recover quickly from overtraining?

MixMartialFarts

MixMartialFarts

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I've been training hard lately, 6 times a week for the last 4 weeks getting ready for a fight at the end of May. I feel like a hit a wall the last few days, I'm struggling to get up a flight of stairs without feel labored and despite the fact I've gotten 9+ hours of sleep the last couple of nights I still feel exhausted. Unmotivated to train and I look pale and have bags under my eyes. I am over trained I can tell and I took a couple of days off last week hoping it would help me recover but it seems to have caught up to me again. How do I get over this quick? I don't want to lose many more days of training. I took my resting heart rate and it was 68 bpm. I don't know what it usually is but for a 34 y/o male whos been training hard 6 days a week for the past month or so and who was in pretty good shape already it should probably be lower? I know elevated resting heart rate is supposed to be a sign of overtraining. Any help would be appreciated.
 
You’re messed up from over training but you want a quick fix recovery so you can get back to training?

just learn the lesson and calm down a bit.

it ranges from 60-100 bpm for normal healthy adults but most sit around the 75-90 range.

seriously though just chill, maybe just do some shadow boxing and power walking at most, but otherwise just chill.

visualization training is a real thing, give that a try during your down time, and don’t then next time, just don’t over do it.
 
Do you have a coach who can help you with a proper training plan? And by that, I mean with an understanding of periodisation. It's not about going as hard as you can then cutting to half intensity one week before the fight.

If you don't have a coach who can plan for you, learn to do so, keeping in mind intensity, volume, and area of training. If you're serious about training/fighting, do look for a course where you can learn how to develop and evaluate your plan. I can tell you for high level athletes, the training plans are developed at least a year in advance if not longer, of course with room to adjust as necessary.

I don't know your level, or what kind of fight you're training for, so please take all this with the usual caveats regarding advice from anonymous people online:

You're currently overtrained, and have 4 weeks to recover AND hit peak performance. Based on your current training intensity and volume, for a 4 week plan:
Week 1: Training volume 50%, training intensity 33% (these are all totals, identify your training activities and assign values accordingly, then total them up and compare to your maximum training ability)
Week 2: (Assuming 75-100% recovery, and please be honest with yourself about your condition) Training volume 75%, intensity 75%. If you haven't recovered, but there is improvement, 50%, 50%
Week 3: Training volume 50%, intensity 75%
Week 4 until fight: Volume 50%, intensity 50-60%

Good luck.
 
You didn't get overtrained in a day, it took weeks or most likely months to get here. There is no quick fix, you're not going to recover from being overtrained in a day. Sleep, eat, and do a bit of light cardio & shadowboxing to get your blood moving and keep your skills sharp. Repeat until you feel fresh and 100%. Trying to push through overtraining usually trashes your body and leads to even worse declines and longer layoffs down the road.
 
Woldog said:
Amino acids are a good way, your BCAA's and all that.
Click to expand...

You might be on to something I usually take BCAA's when I train but I ran out and wasn't taking them last week. Could just be a coincidence that I started feeling shitty the week I wasn't taking them but maybe it is related. I didnt make the connection till I read your post, I'm gonna go grab some more tonight.
 
MixMartialFarts said:
You might be on to something I usually take BCAA's when I train but I ran out and wasn't taking them last week. Could just be a coincidence that I started feeling shitty the week I wasn't taking them but maybe it is related. I didnt make the connection till I read your post, I'm gonna go grab some more tonight.
Click to expand...
My advice is don't rely on BCAA's they can also cause a whole host of issues for you in the future.
 
MixMartialFarts said:
How so?
Click to expand...
Amino Acids are also a great building block for any potential cancers or tumors you have in your body to build off. Obviously it's highly dependent on things and not something to try and scare you off using them. But something to keep in mind. Supplements for your muscles can also be supplements for other things that grow from the same sups. i.e that steroids cause cancer, it's more likely that they simply accelerate the growth of the cancers. i.e in Lyle Alzado's case, I'm not a doctor though so don't base your opinion off what a Sherdogger says do your own research and come to your own conclusions.
https://www.nutraingredients-asia.com/Article/2019/01/30/BCAAs-and-tumour-growth-A-STAR-study-suggests-benefits-of-low-dietary-intake

 
Woldog said:
Amino Acids are also a great building block for any potential cancers or tumors you have in your body to build off. Obviously it's highly dependent on things and not something to try and scare you off using them. But something to keep in mind. Supplements for your muscles can also be supplements for other things that grow from the same sups. i.e that steroids cause cancer, it's more likely that they simply accelerate the growth of the cancers. i.e in Lyle Alzado's case, I'm not a doctor though so don't base your opinion off what a Sherdogger says do your own research and come to your own conclusions.
https://www.nutraingredients-asia.c...study-suggests-benefits-of-low-dietary-intake
https://www.nutraingredients-asia.c...study-suggests-benefits-of-low-dietary-intake
Click to expand...
Haha thats funny I was reading the ingredients on the back of the BCAA container one time and was like wtf this shit sounds like it would give you cancer, just a bunch of weird long chemical sounding words, so that would make sense.
 
Woldog said:
Amino Acids are also a great building block for any potential cancers or tumors you have in your body to build off. Obviously it's highly dependent on things and not something to try and scare you off using them. But something to keep in mind. Supplements for your muscles can also be supplements for other things that grow from the same sups. i.e that steroids cause cancer, it's more likely that they simply accelerate the growth of the cancers. i.e in Lyle Alzado's case, I'm not a doctor though so don't base your opinion off what a Sherdogger says do your own research and come to your own conclusions.
https://www.nutraingredients-asia.c...study-suggests-benefits-of-low-dietary-intake
https://www.nutraingredients-asia.c...study-suggests-benefits-of-low-dietary-intake
Click to expand...
Personally I hate this ‘do your own research’
Just listen to what the experts say the overwhelming majority of us are actually too ignorant or too stupid, or too lazy to read source material and know how to interpret it.

my gf is a medicinal chemist, and most of the shit I see her reading I literally cannot understand. I can say the words but to be able to under it I’d have to be looking up definitions every 3-5 words almost.
 
JohnPJones said:
Personally I hate this ‘do your own research’
Just listen to what the experts say the overwhelming majority of us are actually too ignorant or too stupid, or too lazy to read source material and know how to interpret it.

my gf is a medicinal chemist, and most of the shit I see her reading I literally cannot understand. I can say the words but to be able to under it I’d have to be looking up definitions every 3-5 words almost.
Click to expand...
I'm saying there are more articles. Not telling him to do his own scientific study into cancer links with BCAAs.
 
Woldog said:
I'm saying there are more articles. Not telling him to do his own scientific study into cancer links with BCAAs.
Click to expand...
Yeah not saying you are, he can read articles all he wants doesn’t mean the author of the article knows what they’re talking about and chances of him being qualified to read and understand source material is pretty low considering the question he’s asking in the first place.

He just needs to ask his doctor or if his gym has a sports medicine person on staff he should ask that person.

googling a topic isn’t research unless you have some sort of clue what you’re talking about.
Like a football player trying to do ‘research’ about martial arts. Maybe they’ll find good info maybe they’ll find an article written by space time with fairly convincing looking citations claiming aikido is the ultimate self defense style in the world.
 
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JohnPJones said:
Yeah not saying you are, he can read articles all he wants doesn’t mean the author of the article knows what they’re talking about and chances of him being qualified to read and understand source material is pretty low considering the question he’s asking in the first place.

He just needs to ask his doctor or if his gym has a sports medicine person on staff he should ask that person.

googling a topic isn’t research
Click to expand...
Absolutely the worst person to ask is a gym sports medicine person. They are basically just gym bros who know big words. A doctor would be the best to ask.
 
I take a bunch of motherfuckin supplements and adaptogens. Sleep quality is key, especially when you are taking brain damage on top of training hard.
-My top picks
-Fish oil
-Magnesium
-Some type of green powder
-Cordyceps
-Lions Mane
-NAC
That’s probably about 1/4 of what I take, maybe even less if you count all the other things I cycle through year round


Learning how to periodize and peak properly is key though. (More important than supplements)
You have to slowly build into training volume, and make sure you recover 90-100% for the next week, especially if you have a lot more weeks to go.
Training camps are marathons, not sprints.
When you do too much too soon, you will burn out really quick
 
Woldog said:
Absolutely the worst person to ask is a gym sports medicine person. They are basically just gym bros who know big words. A doctor would be the best to ask.
Click to expand...
Sports medicine trainer sure as hell is a better source than random google articles
 
If you are unable to understand the conclusion to a journal study where they outline what the outcome of the study is then I agree you shouldn't be googling things and should consult and expert.
This is the study into if they can target tumour/cancer cells/growths "addiction" to BCAA's to find a cure for cancer. It's not hard to understand what they're saying. I'm not sure what your issue here is but it's not hard to come to a conclusion that BCAA's are a favorite snack for Tumours and Cancer. I'm not saying they cause cancer I'm saying they're fuel that promotes the growth of existing cancer and tumours. This is not a hard concept to grasp and not just some "random google articles".
https://journals.lww.com/co-clinica...chain_amino_acid_metabolism_in_cancer.13.aspx
 
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