Overtraining in the Weight Room
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1 Andrew C. Fry, Ph.D., CSCSD, FNSCA Dept. of Health, Sport & xercise Sciences Jayhawk Athletic Performance Laboratory University of Kansas Overtraining in the Weight Room What the heck is it? And can I do anything about it? Gary A. Dudley, Ph.D., CSCS
2 General Adaptation Syndrome Hans Selye Performance Original level of performance Alarm Stage Supercompensation Adaptation New level of Stage performanc e Inadequate recovery before next training Resistance session Stage xhaustion Stage OT/OR? Time uropean Congress of Sport Science Task Force Process Outcome Training (overload) Acute Fatigue Functional Overreaching (short-term OR) Intensified Training Nonfunctional Overreaching (extreme OR) Overtraining Syndrome (OTS) Recovery Day(s) Days Weeks Weeks- Months Months Performance Increase Temporary Performance Decrement (e.g., training camp) Stagnation Decrease Decrease Meeusen et al. ur. J. Sport Sci 6(1):1-14, 26 Training Marker of OT? Monotonous overtraining al. 1991; Foster and Lehmann 1997) (Stone et Variability of Training Coefficient of Variation ([SD/mean] x 1) for Volume Load (Foster & Lehmann 1997; Fry et al. 2)
3 Hormonal OT Markers? Decrease of 3% in free testosterone/cortisol ratio Free testosterone/cortisol ratios below.35 x 1 Adlercreutz et al Tes/Cort inversely related to volume load (reps x wgt.) Hakkinen et al. 1987, 1988 Fry et al Increased Training Volume Short term volume Tes/Cort Häkkinen et al. 1987, Fry et al High Volume Overtraining Studies Training tolerance greater than anticipated High Training Volumes Olympic-style Weightlifting U.S. Olympic Training Center 1 week, 2-4 sessions/day ndocrine responses similar to endurance overtraining Tes/Cort Kraemer et al Fry et al. 1994, 1997 Stone & Fry 1998
4 Study Design Study 1 Study 2 Increased Training Volume Prior high volume exposure training stress Fry et al ndocrine OT Markers Hard to Interpret Sometimes Andre et al. 214
5 4. MN 1 RPS & PRACTIC MINS & SHOOT AROUND MINS 2.. 1/18 1/25 1/31 11/8 11/14 11/23 11/28 12/6 12/15 12/28 1/2 1/11 1/15 1/24 1/3 2/8 2/14 2/28 3/7 3/12 3/19 3/27 4/11 2. RPS PRACTIC MINS SHOOT AROUND Blood Biomarkers Can Be Challenging Cortisol Total T1 T2 T Creatine Kinase T1 T2 T3 Clinical range: mcg/dl Clinical range: U/L Iron Prolactin T1 T2 T3 T1 T2 T3 Clinical range: mcg/dl Clinical range: 3-3 ng/ml A.J. Walker et al., ACSM 216 Off Season American Football Training Non Functional Overreaching? Moore et al., 27
6 Mean Intensity What went on? Weeks Volume Load Week Moore et al., 27? Strength, Power, Speed & Agility OUCH! WT alone increased strength, power & agility WT + Conditioning decreased strength, power, speed & agility Spring ball Most performances returned to initial levels Moore et al., 27 Individual Tes/Cort Ratios Off season Football Tes/Cort ratio Overtraining? Test 1 1 Test 2 2 Test 3 3 Test Non-OT OT But no long-term performance decrements Moore et al. 27
7 Conclusions Not OT, rather less than optimal training. Inability of S&C coach to coordinate training with FB staff. WT progam must be modified to accommodate the FB training. xample increased variation in WT volume load xample decrease WT volume at times. Hormonal markers indicated training stress, not OT Speed related variables are very sensitive to the training stress! (4 yds. sprint, Agility, Power Clean, VJ) High Intensity Overtraining High Training Intensity Machine & Free Weight Modalities 2-3 weeks 1 x 1 1% 1 RM every day Strength Markers of High Intensity Overtraining 1 RM strength is carefully preserved (Fry et al. 1994a, 1994b, 2, 24) Not muscle damage
8 Isometric no change Isokinetic decreased Stimulated decreased Fry et al Sprint Speed, Agility & High Intensity Overtraining 1 yard sprint speed adversely affected (Fry et al. 1994, 2) Fry et al. 2 4 yd -.2 s Agility impaired 1 RM strength plateaued Power & High Intensity Overtraining Power attenuated Fry et al., JAP 26
9 Increased Training Intensity Tes/Cort ratio not adversely affected. (Fry et al. 1994) Psychological Factors Self fficacy After 8 days Fry and Fry 1996 High Power Overtraining High Power Training Speed Squats 15 sessions in 7.5 days 1 x 5 7% system 1 RM 7 d Recovery Supplement
10 Watts Mean Power at 7% 1RM (X ± S) 8 Control Supplemented Placebo Baseline Pre OT Post OT Recovery vs. Baseline, Pre OT (p<.5) vs. Control (p <.5) Moore, Fry et al. 24 Autonomic Nervous System ANS regulates many physiological systems Sympathetic OT syndrome (1 st response?) Parasympathetic OT syndrome (2 nd response?) Israel 1996 Did Sympathetic OT Occur? xercise induced Catecholamine Responses High Intensity OT: Increased acute pi & N 1 st evidence of a sympathetic OT syndrome (Fry et al. 1994)
11 High Intensity Overtraining Acute Catecholamines Correlated to High Velocity Performance Fry et al So what is going on in the muscle? Fiber Adaptations to High Intensity & High Power OT/OR I IIAB IIB IIA No change % type x sec areas % areas MHC expression Fry et al., JAP 26 2 receptors?
12 2 Adrenergic Receptor Activity Can be rapidly up & down regulated via phosphorylation ( turned off degraded) Many physiological effects, including contractility Na/K+ Pump pinephrine Norepinephrine β2-adrenergic Receptor i γ s A C P i γ s camp prk Force Production? PKA prk prk Substrate Mobilization Muscle Growth and Maintenance of mass High Intensity Overtraining Resting (nocturnal) pinephrine increases nmol.min Pre Post 28.5 (11.9) S= (14.9) Overtrained 52.6 (19.5) Control 37.8 (4.9) Fry et al., JAP 26
13 High Intensity Overtraining 2 adrenergic receptor density decreases 16 2 Optical Density OT Pre OT Post CON Pre CON Post % Change 2-AR Density % -1.8% Overtrained Control Protein Concentration ( g/ml) Fry et al., JAP 26 High Intensity Overtraining pi/ 2 ratio increased with high intensity overtraining. Suggests decreased sensitivity of 2 receptor to epinephrine pi/ 2-AR Ratio S= (.93) (1.87) Overtrained Pre-test Post-test (.9) (.23) Control Fry et al., JAP 26 High Power Overtraining Ratio of pi/ 2 suggests desensitization recovery Note: 2 receptor density did not decrease Likely turned off Ratio pinephrine/ 2 Receptor Ratio Pre Post Rec Test Overtrained Control Fry et al. 25
14 Many factors contribute to muscle growth & adaptation How do these stimuli actually signal the muscle? Widegren et al receptors etc. Cell signaling pathways P RK 1/2 p38 JNK Widegren et al. 21 Cell Signaling Pathways β 2-AR activation growth factors contraction inflammatory cytokines TNF-α RK mtor p9rsk p7s6k JNK p38 NFκβ MyoD MK2 MAFbx MuRF-1 hypertrophy proliferation differentiation & cellular apoptosis TNF-α protein synthesis translation initiation Atrophy protein degradation
15 RK Making Sense of Cell Signaling Pathways β 2-AR activation growth factors contraction inflammatory cytokines TNF-α mtor p9rsk p7s6k JNK p38 NFκβ MyoD MK2 MAFbx MuRF-1 hypertrophy proliferation differentiation & cellular apoptosis TNF-α protein synthesis translation initiation Atrophy protein degradation 1 8 total RK p RK/total RK Phosphoryla on Index RK 1/2 % of Baseline Baseline HPOR HIOT Phosphoryla on Index Total RK 1/2 p RK Baseline HPOR HIOT Nicoll et al. (in review) 12 1 total JNK d=8.84 p JNK/total JNK Phosphoryla on Index 8 JNK % of Baseline d=.67 Baseline HPOR HIOT Phosphoryla on Index Total JNK p JNK Baseline HPOR HIOT d=4.59 Nicoll et al. (in review)
16 1 total p38 p p38/total p38 8 Phosphoryla on Index % of Baseline 6 4 d=5.43 d=1.43 p Phosphoryla on Index Baseline HPOR HIOT Total p38 p p38 Nicoll et al. (in review) d=.9 Baseline HPOR HIOT Na/K+ Pump pinephrine Norepinephrine β2 Adrenergic Receptor i γ s A C camp Phosphorylaon on β2 AR P γ i s prk Force Produc on? PKA prk prk Substrate Mobiliza on Muscle Growth and Maintenance of mass Nicoll et al. ACSM 216
17 Theoretical Concept Resting Activity Normal Training Overreaching Hypertrophy, Protein Synthesis, Differentiation Overtraining Atrophy, Protein Degradation Increased cytokines/inflammatory signaling? Increased Apoptosis? Protein degradation/inefficient repair? Cellular Stress? RK p38 JNK How are acute exercise responses influenced? Loss of B2-AR? Impaired IGF-1/growth factors? Loss of force production? Implications on mtor cascade? Review 1. OT/OR performance must be compromised. 2. Must measure performance. 3. Recovery must be examined. 4. Not all types of overtraining are identical. 5. Strength is well protected. 6. Speed and power are more sensitive to OT/OR. 7. Psychological variables may be effective markers. 8. Hormonal variables indicate stress or health, not OT/OR. 9. Blood or salivary biomarkers are promising but not there yet. 1. Physiological maladaptations include; Sympathetic activity, 2 AR, Signaling pathways 11. Monitor the training program (rest days, prior exposure to training). 12. Training/stressors outside the weight room can be a problem. 13. Prior training and fitness levels may be critical. Thank You! acfry@ku.edu
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