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Top 3 Signs You’re Overtraining
Prioritise Rest and Recovery!
As humans, we often see things in others before ourselves. We also have a tendency to be high achievers and think that doing more is always better than doing less. When it comes to our bodies, this is not always the case – it’s possible that we can drive ourself into a fatigue deficit.
3 Most Common Signs You’re Overtraining
#1 – Frequent Injuries or Sickness
Training too much weakness out immune system, meaning we are more prone to getting sick. It also means we’re at much higher risk of injuries if we don’t give our body the recovery time it needs.
If you’ve suffered back-to-back injuries or frequent bouts of sickness, it’s probably worth looking at your training load and the frequency of high-impact sessions.
#2 – Performance has Plateaued or Declined
When this happens, our reaction is usually to push harder and to work even more. You might have noticed that there is a decrease in your speed, strength, or overall endurance despite all of your consistency. In order to allow your body to make progress, it needs to recover from the stress it is under!
#3 – Energy for Life is Low
Not waking up excited and ready for the day, despite a full night’s sleep, could be sign that you need to rest more. Perhaps social plans with friends or family that used to be fun now feel like a chore. It is important that our training complements our lifestyle, as opposed to hindering it.
How to Recover from Overtraining
#1 – Prioritise Rest
You need to give your body time to recover, even if this means lowering your training volume or taking a few weeks off entirely. If you push your body too hard for too long, you could end up with a serious injury that puts you out of action for a very long time.
#2 – Focus on Nutrition
In order to recover properly, your body needs the right fuel. Getting enough calories, proteins, vitamins, minerals is essential – especially when you’re training at a high intensity over long periods of time.
#3 – Ease Yourself Back In
Instead of jumping straight back to where you left off, try a more gradual return. Lower your training volume by up to 50% and increase the intensity in stages. This will reduce the likelihood of picking up injuries and allows you to focus on other areas of your training like form and technique.
How to Avoid Overtraining
The number one thing you can do to avoid overtraining is listen to your body. Pay attention to how you feel before, during and after exercise. Don’t ignore any aches or strains and keep track of your workouts over time. Stay fuelled up, drink plenty of water and – of course – get plenty of rest!
Final Thoughts
Remember sometimes the hardest thing we can actually do is take a rest day or recovery week! Do hard things; and see improvements in many areas of life.
Fun - HONESTY - Simplicity - Smash Life - Mental Toughness - Hard Work
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ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
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Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
.jpeg)
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
As humans, we often see things in others before ourselves. We also have a tendency to be high achievers and think that doing more is always better than doing less. When it comes to our bodies, this is not always the case – it’s possible that we can drive ourself into a fatigue deficit.
3 Most Common Signs You’re Overtraining
#1 – Frequent Injuries or Sickness
Training too much weakness out immune system, meaning we are more prone to getting sick. It also means we’re at much higher risk of injuries if we don’t give our body the recovery time it needs.
If you’ve suffered back-to-back injuries or frequent bouts of sickness, it’s probably worth looking at your training load and the frequency of high-impact sessions.
#2 – Performance has Plateaued or Declined
When this happens, our reaction is usually to push harder and to work even more. You might have noticed that there is a decrease in your speed, strength, or overall endurance despite all of your consistency. In order to allow your body to make progress, it needs to recover from the stress it is under!
#3 – Energy for Life is Low
Not waking up excited and ready for the day, despite a full night’s sleep, could be sign that you need to rest more. Perhaps social plans with friends or family that used to be fun now feel like a chore. It is important that our training complements our lifestyle, as opposed to hindering it.
How to Recover from Overtraining
#1 – Prioritise Rest
You need to give your body time to recover, even if this means lowering your training volume or taking a few weeks off entirely. If you push your body too hard for too long, you could end up with a serious injury that puts you out of action for a very long time.
#2 – Focus on Nutrition
In order to recover properly, your body needs the right fuel. Getting enough calories, proteins, vitamins, minerals is essential – especially when you’re training at a high intensity over long periods of time.
#3 – Ease Yourself Back In
Instead of jumping straight back to where you left off, try a more gradual return. Lower your training volume by up to 50% and increase the intensity in stages. This will reduce the likelihood of picking up injuries and allows you to focus on other areas of your training like form and technique.
How to Avoid Overtraining
The number one thing you can do to avoid overtraining is listen to your body. Pay attention to how you feel before, during and after exercise. Don’t ignore any aches or strains and keep track of your workouts over time. Stay fuelled up, drink plenty of water and – of course – get plenty of rest!
Final Thoughts
Remember sometimes the hardest thing we can actually do is take a rest day or recovery week! Do hard things; and see improvements in many areas of life.
Fun - HONESTY - Simplicity - Smash Life - Mental Toughness - Hard Work
Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
As humans, we often see things in others before ourselves. We also have a tendency to be high achievers and think that doing more is always better than doing less. When it comes to our bodies, this is not always the case – it’s possible that we can drive ourself into a fatigue deficit.
3 Most Common Signs You’re Overtraining
#1 – Frequent Injuries or Sickness
Training too much weakness out immune system, meaning we are more prone to getting sick. It also means we’re at much higher risk of injuries if we don’t give our body the recovery time it needs.
If you’ve suffered back-to-back injuries or frequent bouts of sickness, it’s probably worth looking at your training load and the frequency of high-impact sessions.
#2 – Performance has Plateaued or Declined
When this happens, our reaction is usually to push harder and to work even more. You might have noticed that there is a decrease in your speed, strength, or overall endurance despite all of your consistency. In order to allow your body to make progress, it needs to recover from the stress it is under!
#3 – Energy for Life is Low
Not waking up excited and ready for the day, despite a full night’s sleep, could be sign that you need to rest more. Perhaps social plans with friends or family that used to be fun now feel like a chore. It is important that our training complements our lifestyle, as opposed to hindering it.
How to Recover from Overtraining
#1 – Prioritise Rest
You need to give your body time to recover, even if this means lowering your training volume or taking a few weeks off entirely. If you push your body too hard for too long, you could end up with a serious injury that puts you out of action for a very long time.
#2 – Focus on Nutrition
In order to recover properly, your body needs the right fuel. Getting enough calories, proteins, vitamins, minerals is essential – especially when you’re training at a high intensity over long periods of time.
#3 – Ease Yourself Back In
Instead of jumping straight back to where you left off, try a more gradual return. Lower your training volume by up to 50% and increase the intensity in stages. This will reduce the likelihood of picking up injuries and allows you to focus on other areas of your training like form and technique.
How to Avoid Overtraining
The number one thing you can do to avoid overtraining is listen to your body. Pay attention to how you feel before, during and after exercise. Don’t ignore any aches or strains and keep track of your workouts over time. Stay fuelled up, drink plenty of water and – of course – get plenty of rest!
Final Thoughts
Remember sometimes the hardest thing we can actually do is take a rest day or recovery week! Do hard things; and see improvements in many areas of life.
Fun - HONESTY - Simplicity - Smash Life - Mental Toughness - Hard Work
Please note that there is no Monday and Wednesday session this week. LRC Unlimited Clients, your TrainingPeaks are still programmed.
Tuesday
Time: 5:59am
Location: InnerFight
Session: Track Tuesday
This week we have a selection of 800s and 400s for you. Come ready to run fast with InnerFight Endurance community and coaching team.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
Today we are looking at your durability. The session is book ended with hard efforts, to see how your duratlity is at the end of a middle block of easy running. This is a great session to test as the weather gets better and then test again in the coming month, after stacking some more consistency in your training.
Monday:
Strength:
Pull Ups and Dumbell Bench Press
Conditioning:
Amrap 20
Car Park sandbag bear hug carry
10 hand-release push-ups
10 pull-ups
Half park run
Tuesday:
Strength:
Front Squats
Conditioning:
In a 3 minute window
10 Dual KB front squats (2x 20/16)
30/25/20 cal Row
AMRAP wall balls
Rest 2 mins x 5
Wednesday:
Strength:
A) Power Clean + Hang Power Clean
B) Clean Complex + Wall Walks
Conditioning:
FOR TIME
3-6-9 Power clean
2-4-6 wall walks
into
9-12-15 Power Clean
9-12-15 Burpee over bar
Thursday:
Strength:
KB Single Leg Deadlifts + Arch Holds
Conditioning:
EMOM 16
Min 1 - 20 alt DB hang snatch (50/35)
Min 2 - 20/15 box jump over
Min 3 -18/15/12/9 Cal assault bike
Min 4 - Rest
Friday:
Conditioning:
Another spicy Friday to end the week, and then we finish together with a Durante Special!
ENGINE
We are going to mix things up a bit this week, varying modalities, time frames and distances designed to push your aerobic capacity.
GYMNASTICS
To kick things off, we will spend some time on Pull-ups and chest-to-bar pull-ups before we move off the rig and onto the floor as we look to break down and develop the Handstand Walk.
HYROX
Working on compromised running this week. Running consistently strong when there is nothing left in your legs is a key skill in Hyrox.
MOBILITY
Improving your overhead mobility will show you how to improve not only flexibility but also stability using a few key exercises that you can do in your own time.
PURE STRENGTH
In Pure Strength this week, we will kick the week off with a mixture of paused and unpaused back squats, followed by some heavy single-leg work. Wednesday sees us continue our progression on the strict press and the stationary dips.
WEIGHTLIFTING
This week in weightlifting we focus on the power snatch and hang power snatch with a series of complexes followed by some EMOM percentage work
Track Tuesday
The purpose of this workout is to develop threshold speed. To do this we’re running through 3X800m into 2X400m finishing with a final best effort over 800m, then repeating the whole set again!
Start time: 05:59 am
Session Length: 1 hour
Location: InnerFight
Wednesday Ride
This Wednesday we’re going to put your legs through some climbing efforts and then finish with some maximum power sprints.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Bottom of the stick
Friday, The Coffee Run
The ‘in’ word within endurance is fatigue resistance; and today we look to benchmark it. With 2 maximum efforts at the start and end of the set with a steadier middle section, we’ll be able to track your drop-off. A great set for anyone wanting to get better this winter!
Start time: 05:59 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Friday, Sea Swim
With Salalah and T100 just around the corner, we again take to the seas to practice race-specific skills for open-water swimming.
Start time: 06:19 am
Session Length: 1 hour
Location: Common Grounds, Jumeirah Beach Track
Saturday Ride
This week we take on the second extension, with some 3-minute and 1-minute turns as a group. We’ll cover around 85km or fun riding. Come along to start your weekend right!
Start time: 05:59 am
Session Length: 3 hour
Location: Bottom of the stick
As humans, we often see things in others before ourselves. We also have a tendency to be high achievers and think that doing more is always better than doing less. When it comes to our bodies, this is not always the case – it’s possible that we can drive ourself into a fatigue deficit.
3 Most Common Signs You’re Overtraining
#1 – Frequent Injuries or Sickness
Training too much weakness out immune system, meaning we are more prone to getting sick. It also means we’re at much higher risk of injuries if we don’t give our body the recovery time it needs.
If you’ve suffered back-to-back injuries or frequent bouts of sickness, it’s probably worth looking at your training load and the frequency of high-impact sessions.
#2 – Performance has Plateaued or Declined
When this happens, our reaction is usually to push harder and to work even more. You might have noticed that there is a decrease in your speed, strength, or overall endurance despite all of your consistency. In order to allow your body to make progress, it needs to recover from the stress it is under!
#3 – Energy for Life is Low
Not waking up excited and ready for the day, despite a full night’s sleep, could be sign that you need to rest more. Perhaps social plans with friends or family that used to be fun now feel like a chore. It is important that our training complements our lifestyle, as opposed to hindering it.
How to Recover from Overtraining
#1 – Prioritise Rest
You need to give your body time to recover, even if this means lowering your training volume or taking a few weeks off entirely. If you push your body too hard for too long, you could end up with a serious injury that puts you out of action for a very long time.
#2 – Focus on Nutrition
In order to recover properly, your body needs the right fuel. Getting enough calories, proteins, vitamins, minerals is essential – especially when you’re training at a high intensity over long periods of time.
#3 – Ease Yourself Back In
Instead of jumping straight back to where you left off, try a more gradual return. Lower your training volume by up to 50% and increase the intensity in stages. This will reduce the likelihood of picking up injuries and allows you to focus on other areas of your training like form and technique.
How to Avoid Overtraining
The number one thing you can do to avoid overtraining is listen to your body. Pay attention to how you feel before, during and after exercise. Don’t ignore any aches or strains and keep track of your workouts over time. Stay fuelled up, drink plenty of water and – of course – get plenty of rest!
Final Thoughts
Remember sometimes the hardest thing we can actually do is take a rest day or recovery week! Do hard things; and see improvements in many areas of life.
Fun - HONESTY - Simplicity - Smash Life - Mental Toughness - Hard Work
As humans, we often see things in others before ourselves. We also have a tendency to be high achievers and think that doing more is always better than doing less. When it comes to our bodies, this is not always the case – it’s possible that we can drive ourself into a fatigue deficit.
3 Most Common Signs You’re Overtraining
#1 – Frequent Injuries or Sickness
Training too much weakness out immune system, meaning we are more prone to getting sick. It also means we’re at much higher risk of injuries if we don’t give our body the recovery time it needs.
If you’ve suffered back-to-back injuries or frequent bouts of sickness, it’s probably worth looking at your training load and the frequency of high-impact sessions.
#2 – Performance has Plateaued or Declined
When this happens, our reaction is usually to push harder and to work even more. You might have noticed that there is a decrease in your speed, strength, or overall endurance despite all of your consistency. In order to allow your body to make progress, it needs to recover from the stress it is under!
#3 – Energy for Life is Low
Not waking up excited and ready for the day, despite a full night’s sleep, could be sign that you need to rest more. Perhaps social plans with friends or family that used to be fun now feel like a chore. It is important that our training complements our lifestyle, as opposed to hindering it.
How to Recover from Overtraining
#1 – Prioritise Rest
You need to give your body time to recover, even if this means lowering your training volume or taking a few weeks off entirely. If you push your body too hard for too long, you could end up with a serious injury that puts you out of action for a very long time.
#2 – Focus on Nutrition
In order to recover properly, your body needs the right fuel. Getting enough calories, proteins, vitamins, minerals is essential – especially when you’re training at a high intensity over long periods of time.
#3 – Ease Yourself Back In
Instead of jumping straight back to where you left off, try a more gradual return. Lower your training volume by up to 50% and increase the intensity in stages. This will reduce the likelihood of picking up injuries and allows you to focus on other areas of your training like form and technique.
How to Avoid Overtraining
The number one thing you can do to avoid overtraining is listen to your body. Pay attention to how you feel before, during and after exercise. Don’t ignore any aches or strains and keep track of your workouts over time. Stay fuelled up, drink plenty of water and – of course – get plenty of rest!
Final Thoughts
Remember sometimes the hardest thing we can actually do is take a rest day or recovery week! Do hard things; and see improvements in many areas of life.
Fun - HONESTY - Simplicity - Smash Life - Mental Toughness - Hard Work
One-Hour Workout: Revving Your Swim Engine
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