Solo Training, Overload-Training etc.

[andreas222]

Hallo zusammen,


ich habe im Forum nix genaues gefunden. Koennte mir mal jemand ein paar Trainings-Methoden zum Overload-Training erklaeren bzw. mir einen Link sagen.

Was ist bspw. eine klassische Overload-Trainings-Uebung ?

Vielen Dank & Gruesse
Andreas

[jkdberlin]

Ich denke mal, dass gehört ins "Trainingsforum" oder?

Grüsse

[Mars]

Definiere bitte einmal "Overload." Ich kenne nur "Overreaching." Das ist eine Vorstufe zum Übertraining, die auf stark angegriffene Kohlenhydratspeicher zurückzuführen ist und durch entsprechende Ruhe und Ernährung relative schnell behoben werden kann. Manche Sportler führen diesen Zustand bewusst herbei, um ihre Belastbarkeit zu steigern. Sehr intensive bzw. extensive und lange Trainingseinheiten gefolgt von entsprechender Regeneration kommen hier zum Einsatz. Das sollte man allerdings nicht zu oft durchführen.

Beim KK-Training sind Pratzentraining mit hoher Schlagfrequenz und "nicht-lohnenden Pausen" zwischen den Intervallen, "Rollen" im Greiftraining mit langer Dauer oder sehr heftig mit schwereren/ besseren Partnern, Boxsacktraining (siehe Pratzentraining), etc.
Schlag- und Trittsparring und Techniktraining würde ich hier nicht einbauen, weil Du hier Deine Form versaust.

Gruß

[Franz]

Autonomic adaptations to intensive and overload training periods: a laboratory study.

Pichot V, Busso T, Roche F, Garet M, Costes F, Duverney D, Lacour JR, Barthelemy JC.

Laboratorie de Physiologie, GIP E2S, Universite de Saint-Etienne, France. Vincent.Pichot@univ-st-etienne.fr

PURPOSE: Looking for practical and reliable markers of fatigue is of particular interest in elite sports. One possible marker might be the autonomic nervous system activity, known to be well affected by physical exercise and that can be easily assessed by heart rate variability. METHODS: We designed a laboratory study to follow six sedentary subjects (32.7 +/- 5.0 yr) going successively through 2 months of intensive physical training and 1 month of overload training on cycloergometer followed by 2 wk of recovery. Maximal power output over 5 min (Plim5'), VO(2) and standard indices of heart rate variability were monitored all along the protocol. RESULTS: During the intensive training period, physical performance increased significantly VO(2peak) : +20.2%, < 0.01; Plim5': +26.4%, < 0.0001) as well as most of the indices of heart rate variability (mean RR, Ptot, HF, rMSSD, pNN50, SDNNIDX, SDNN, all < 0.05) with a significant shift in the autonomic nervous system toward a predominance of its parasympathetic arm (LF/HF, LFnu, HFnu, < 0.01). During the overload training period, there was a stagnation of the parasympathetic indices associated to a progressive increase in sympathetic activity (LF/HF, < 0.05). During the week of recovery, there was a sudden significant rebound of the parasympathetic activity (mean RR, HF, pNN50, rMSSD, all < 0.05). After 7 wk of recovery, all heart rate variability indices tended to return to the prestudy values. CONCLUSION: Autonomic nervous system status depends on cumulated physical fatigue due to increased training loads. Therefore, heart rate variability analysis appears to be an appropriate tool to monitor the effects of physical training loads on performance and fitness, and could eventually be used to prevent overtraining states.

PMID: 12370569 [PubMed - indexed for MEDLINE]
Quelle: http://www.ncbi.nlm.nih.gov/entrez/q...&dopt=Abstract

[Franz]

PRINCIPLES OF TRAINING
Certain principles must be followed if an athlete is to make steady progress in practices and training programmes and to avoid illness and injury. These Principles can be applied when developing any or all of the Components of Fitness

SPECIFICITY OVERLOAD PROGRESSION RECUPERATION REVERSIBILITY



PRINCIPLE 1 SPECIFICITY
Training will only improve those parts of the body being trained e.g. stretching the hamstring will increase the hamstrings flexibility, long distance running will increase cardio vascular endurance. Therefore, training should reflect the type of fitness required for whatever sport is being trained.

To develop C.V. endurance the aerobic system (Heart/Lungs) must be trained to show improvement. Any activity where the body is requires to work at a continuous steady pace for a long period of time will improve Cardio - Vascular Endurance eg. Swimming, walking, cycling jogging etc.

PRINCIPLE 2: OVERLOAD(Milo Story)
To become more efficient the specific body systems must be exercised at a level above that which can be carried out comfortably i.e. training must exceed the typical daily demand and the body should be worked harder than usual.

This increased demand can be achieved by increasing -
Frequency
Intensity
Time
(These three factors are commonly addressed using the acronym FIT, often an extra T is added giving FITT to account for Type of activity to incorporate the principle of specificity.)

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PRINCIPLE 3: PROGRESSION
Progression is a continuation of the Overload principle but refers to gradually increasing the overload over time and not all at once.

If one progresses too rapidly they may be in danger of becoming demotivated, fail to reach their goals or injured.
As the cliché says " Make Haste Slowly"
(Blister analogy)

PRINCIPLE 4: RECUPERATION/RECOVERY
Training cannot be rushed. The body requires time for the improvement in physiological mechanisms to be implemented
Typical improvements include:
· Improved respiration, heart function, circulation and blood volume.
· Improved muscular endurance, strength and power.
· Tougher bones, ligaments, tendons and connective tissue.

Overload training must not be done daily as it can damage muscle fibers and time must be allowed for muscles to heal.
If training intensity is increased too quickly this can lead to increased risk of illness, injury, fatigue or cause one to peak too quickly.

PRINCIPLE 5: REVERSIBILITY
As the cliché says "Use it or loose it".
Unfortunately, it usually takes longer to develop endurance than to lose it, as muscles quickly lose their ability to use oxygen efficiently.
In fact with complete bed rest fitness can decline at a rate of almost 10% per week! Therefore, a balance must be found between exercise and rest.

Quelle:http://www.teachnet.ie/coconnor/principles.htm#overload

[Mars]

@Franz

Sehr hübsch. Danke.

Gruß

[Jet Bruce chan]

Hab heut Zeugnis gekriegt, 7pkt Englisch...

[andreas222]

Hallo Franz,


merci fuer die umfangreiche Doku.

Viele Gruesse
Andreas

[nrwboy]

kann das auch jemand auf deutsch erklären oder ne internetseite angeben, die das auf deutsch erklärt, mich interessiert sowas nämlich auch. ich kann zwar englisch, aber das ist immer eine quälerei sich durch so langen text auf englisch durchzuarbeiten.

[Franz]

Sind doch gar nicht so lang die Studien selber sind land aber nicht die Zusammenfassungen.
Da musst du eben durch.

[nrwboy]

Sind doch gar nicht so lang die Studien selber sind land aber nicht die Zusammenfassungen.
Da musst du eben durch.

ich hab mich heute noch dazu überwunden, dass ganze doch noch durchzulesen, obwohl es in englisch war. musste trotzdem mehrere worte nachschlagen, mit denen ich nichts anfangen konnte. das ist nämlich das problem dabei. wenn es auf deutsch wäre, dann bräuchte ich überhaupt gar nichts nachzugucken.