How to avoid over-training when it's basically inevitable?

JohnRock

JohnRock

Member
First off, a little preface: Aside from the normal reasons to stay fit, I'm testing for black belt at the end of July and need to be in top condition at that time. I've made a reputation for myself in class and set the bar high regarding conditioning. Since finding out I was testing a few months ago, I've been really training with purpose, busting my ass with tractor tires, sledgehammers, heavy bags, and everything else I could find to have the best, well-rounded strength, cardio, and conditioning I could squeeze out. And honestly, it's working. I've had martial arts two nights a week and they've really ramped up the physical aspect by having those of us who are testing for black belt running around carrying semi tires, running stairs, pushing vans around the parking lot...you name it. It's gotten to the point where the other black belt candidates and some who already have theirs, but are testing for the next stripe have asked if they can start training with me outside of class. That's where the hitch comes in.

I'm training with some of these guys five days a week in addition to class. Class time is being extended to prepare for testing also. On Monday nights, I'm now doing back to back 90 minute classes, another 90 min class on Tuesday, and again on Friday nights. All of this would be fine if we were just working martial arts like it used to be, but more and more class time is being devoted to physical training. So, knowing that I'm basically getting 9 workouts between Monday morning and Friday night, what can I do to offset the inevitable over training? Force myself to sleep more? Obviously I'll be eating enough to offset the calorie burn, but that won't get rid of the constant soreness. I'm cutting out my weekend workouts entirely, so no more Saturday sprints like I've been doing. Any other suggestions? I know it's kind of a paradox...
 
I do double days martial arts and morning and other days training at night martial arts in the morning. Food is my main help to avoiding over training as well as using adaptgens.
 
I'm eating plenty, I think. I had been trying to do intermittent fasting, but multiple workouts per day make that next to impossible some days. What are adaptagens?
 
In my experience, it is always inevitable to some extent, but can surely be minimized with proper rest, diet and sleep.

Maybe it's just me but after working out (natty) straight for months on end, you're going to get burned out one way or another. However, relating to soreness, some mild stretching after a workout will help with that.
 
9 workouts in a 5 day period is not that insane of a routine. As said, calories, sleep quality, and BCAA will be your best friends. The best thing would be to start your taper at about 10 days prior to testing with 3-4 days of full rest before your test.
 
Rodja said:
9 workouts in a 5 day period is not that insane of a routine. As said, calories, sleep quality, and BCAA will be your best friends. The best thing would be to start your taper at about 10 days prior to testing with 3-4 days of full rest before your test.
Click to expand...

I definitely plan to taper off at the end, whether anyone likes it or not.

-j
 
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