TRAINING LOAD

AND RECOVERY
 IMPORTANCE

Training load is the central

concept of Sports Training.

 For Improvement of
performance.

 For Maintenance of
performance .
 For Acceleration of recovery
processes.

Stagnation of load
Stagnation in performance

Load and stress are different

 DEFFINITION

TRAINING LOAD IS THE PSYCHO - PHYSIOLOGICAL

DEMANDS PUT ON THE ORGANISM THROUGH MOTOR

STIMULI (MOVEMENTS) RESULTING IN IMPROVEMENT

OR MAINTENANCE OF PERFORMANCE.
TYPE OF TRAINING LOAD

1. EXTERNAL LOAD:

Total work done by the sportsman

Examples:-
• Total distance run
• Number of jumps/repetitions
• Total duration of activity/play.
 TYPE OF TRAINING LOAD
2. INTERNAL LOAD:

Degree and extent of psycho-physiological

reaction of the S.M to external load
(Reaction of organism)
• Heart rate
• Lactic acid concentration in blood
• Oxygen consumption
• Symptom of fatigue
 RELATIONSHIP OF INTERNAL AND
EXTERNAL LOAD
External and internal load are
interrelated.

For biological adaptation

(Improvement of Performance) internal
load is must and it should be optimum.

Same external load may not result in

the same degree of internal load in two
sportsmen having different level of
training state.
 COMPONENTS OF TRAINING LOAD
 Various aspects of load which
determined the degree of load.

 The effect and direction of load

depends upon the load components.

 One cannot predict what will be the

effect of physical activity done for 20
minutes unless and until one knows
some other aspects also e.g. Intensity
 COMPONENTS OF TRAINING LOAD
cont..
Important to:

 MEASURE AND CONTROL THE

EXTERNAL LOAD.

 PLANNING OF THE TRAINING

PROCESS.

 ANALYSIS AND EVALUATION OF

TRAINING.
 1. INTENSITY
The rate of doing work
or
 The pace at which the physical activity is
done. or
Degree of effort made by the sportsman.

Different intensity has different training

effect
 COMPONENTS OF INTENSITY

a. MOVEMENT INTENSITY :-

 Speed or force with which a single

movement is done

• Movement with high speed

• Movement with slow speed
• Movement with weight
 COMPONENTS OF INTENSITY CONT..

b. DENSITY OF LOAD :-

 Rest period between two motor stimuli

 Temporal (Time) relationship between load &

recovery.

 Intensity should be optimum

 EXAMPLE OF INTENSITY
SPORTS INTENSITY UNIT
OF
MEASUREMENT

Running Speed Meters/second

Jumps/throws Distance/ Distance/

Height Height

Weight Training Resistance, speed Weight in Kg .

Reps/time
 2. LOAD VOLUME:

The total amount of work done by the

sportsman .

Volume Should be optimum.

 Example:- to develop basic endurance one should

run continuously for at least 30 minutes.
COMPONENTS OF VOLUME
1. DURATION OF MOVEMENT
STIMULUS :-

 It is the time period for which a single motor

stimulus acts on the organism.
 It should be optimum
 To develop acceleration –duration of stimulus
should be at least 6 Seconds
 2. FREQUENCY OF
STIMULUS:-

It is the number of times a motor stimulus

is given. ( Number of repetitions)

Frequency of stimulus and

intensity are interrelated.
 EXAMPLES OF VOLUME
SPORTS VOLUME UNIT
OF
MEASUREMENT

Running/ Total distance covered Meters, kilometers

swimming/
Cycling

Jumps & The total number of Numbers

Throws jumps/throws
 3. TYPE OF PHYSICAL
EXERCISE
General Exercises
Specific Exercises
Competition exercises

Depending upon the body parts

involved, the coordination required,
apparatus or implement used
produces different type and level of
load.
 4. MOVEMENT QUALITY
• In addition to intensity and volume, the
quality of movement in technique and tactical
training is an important factor of load

• Load can be increased by increasing the

degree of difficulty of movement (Gymnastics
etc).

• Complexity of exercise increases degree of

difficulty and load (concentration, perception,
attention etc)
QUANTITATIVE WAY ON THE BASIS OF MAXIMUM
CAPACITY WITH SELECTED INTENSITY

MAXIMUM 100 % DEVELOPMENT

SUB MAXIMUM 60 –75 % MAINTENANCE &

DEVELOPMENT

MEDIUM 40 – 60 % MAINTENANCE

LOW 30 – 40 % ACTIVE REST,

ACCELERATION OF
RECOVERY
 INTENSITY ZONE FOR STRENGTH
AND ENDURANCE TRAINING
STRENGTH TRAINING ENDURANCE TRAINING

Resistance Intensity Speed Intensity Heart rate

( % of Maxi Zone (% of Max. Zone (Beats
–mum possible /Min)
Possible) Zone)
30-50 Low 30-50 Low 130-140

50-70 Light 50-60 Light 140-150

70-80 Medium 60-75 Medium 150-165

80-90 Sub- 75-85 Sub- 165-180
Maximu Maximu
m m
90-100 Maximu 85-100 Maximu More
TRAINING LOAD AND SUPER-
COMPENSATION

SUPERCOMPENSATION

LOAD [Link].

FATIGUE RECOVERY
 TRAINING LOAD AND SUPER-
COMPENSATION

Whenever any physical activity is done, it put

demands on the organism.

Various physiological systems works in a

coordinated manner to cope up with these
demands.

Energy for the activity is released by the break-

down of energy substances.
• Finally due to fatigue, activity has to stopped.

• During rest period recovery process starts .

• The energy substances, which were depleted during

physical activity, are now restored. This is the process of
compensation.

• During this process, the energy is over-compensated.

• Super compensation is largely
biochemical overcompensation and
is a temporary phase.

• Super compensation phase lasts for

some time and disappears,
reappears after some time.

• Training done may time preferably

during super compensation, leads
to stable adaptation, which can last
for a long time.
 PRINCIPLES OF SUPER COMPENSATION

1. PRINCIPLE OF CONTINUITY AND

REPETITION OF LOAD

2. PRINCIPLE OF OPTIMUM LOAD

PRINCIPLES OF SUPER COMPENSATION
Cont..

3. PRINCIPLE OF LOAD & RECOVERY

4. PRINCIPLE OF SPECIFICITY OF LOAD

5. PRINCIPLE OF PROGRESSION OF LOAD

JUDGEMENT OF LOAD
 A. Objective Means of
Judgment of Load
These means are scientific , more accurate:

1. Pulse rate during & after the activity

2. Lactic acid concentration in the blood

3. Oxygen consumption during activity

 A. Objective Means of
Judgment of Load
4. Urea concentration in the blood

5. Body weight

6. Other bio-chemical changes in blood, muscles

and other organs .
 B. Subjective Means of Judgment of Load
• These are traditional means of
judgment of load
• It Depends upon:-

• KNOWLEDGE AND EXPERIENCE of

the coach
• Understanding the NORMAL
BEHAVIOUR and PERSONALITY of
his sportsman
 B. Subjective Means of Judgment
of load
1. Color of skin
2. Sweating
3. Movement execution
4. Concentration
5. General feeling
6. Performance readiness
7. Mood
SMPTOMS LOW FATIGUE HIGH FATIGUE [Link] FATIGUE SYMPTOMS
OF FATIGUE ( LOW LOAD) (HIGH LOAD) ( [Link] LOAD) AFTER VERY
HIGH LOAD

1. COLOUR OF SLIGHT REDNESS STRONGL RED BEGINNING OF PALER

SKIN PALER CONTINUOUS FOR
MANY DAYS
2. SWEATING LIGHT TO PROFUSED EXTREME SUDDEN SWEATING
MEDIUM SWEATING SWEATING ALL DURING NIGHT
ACCORDING TO PARTICULARL OVER THE BODY
TEMPERATURE ABOVE THE HIP
3. MOVEMENT GOOD BEG. OF ERRORS, HIGHLY DISTURBANCE IN
EXECUTION ACCORDING TO DECREASING DISTURBED COORDINATION,
THE LEVEL OF ACCURACY, COORDINATION, WEAKNESS
LEARNING (with LOSING LARGE NUMBER OF CONTINUOUS FOR
CONFIDENCE ERRORS, 24 TO 28 HOURS
confidence)

4. CONCENT- NORMAL, UN-ATTENTTIVE CONSIDERABLY UNATTENTIVE,

RATION UNDERSTANDS TO REDUCED INABILITY FOR
INSTRUCTIONS, EXPLAINATION, CONCENTRATION, MOVEMENT
NOT NERVOUS, REDUCED NERVOUSNESS, CORRECTION EVEN
FULL ATTENSION PERCEPTION TO ABSENT MINDED.. AFTER 24-28 HOURS,
TO DEMO. INSTRUCTIONS ..
SMPTOMS LOW LOAD HIGH LOAD [Link] LOAD SYMPTOMS
OF FATIGUE AFTER VERY
HIGH LOAD

5. General Good, no Weakness of muscles, Pain in muscles, Disturbed sleep,

feeling discomfort, can considerable breathing joints, giddiness, joint and muscle
tackle all load difficulty. sickness, burning pain, weakness
demands and vomiting reduced physical
feeling in the chest performance, high
pulse even after 24
hours

6. Performance Readiness to do Decreased activity, Wants to stop the Lack of interest for
readiness or continue want longer pauses, training training next day,
training still willing to continue
training

7. Mood Light, joyful Pleasant mood when Not good, Depressed, doubt
training, results aggressive to about the training,
corresponds to colleagues and tends to find
expectations, joyful coach. excuses to avoid
anticipation of next training
day training
OVER TRAINING / OVER LOAD
 OVER LOAD

Overload is a state of psychological and

physiological deterioration resulting in decrease
in performance capacity.

Over load is the state of decreased

performance capacity.
 Over Load Cont..

•A sportsman has to tolerate not only

training load but also he has to
tackled other load (Study, family,
profession) than training
•When total load of 24 hour is
optimum, the performance capacity
improves steadily, but when the total
load is beyond the his capacity, then
full recovery cannot take place after
each days training.
 Over Load cont..
• Therefore, from day to day there
is accumulation of fatigue with
the result that the performance
capacity starts decreasing.
CAUSES OF OVER LOAD
 CAUSES OF OVER LOAD

1. ERRORS IN TRAINING

2. WAY OF LIVING

3. ENVIRONMENTAL FACTORS

4. HEALTH DISTURBANCES
 1. ERRORS IN TRAINING
[Link] recovery

[Link] increase of load without adaptation

C. Rapid increase of load after training break

ERRORS IN TRAINING CONT..
D. Too high volume of load with high
intensity

F. Too much technique trg. For

learning difficult movements

F. One sided training

 2. WAY OF LIVING
A. Insufficient night sleep

B. Irregular daily routine

C. Excessive use of alcohols,

tobacco etc.

D. Bad living conditions

 2. WAY OF LIVING CONT..
E. Insufficient leisure time
/improper use of free time

F. Improper nutrition

G. Frequent losing or gaining body

weight
 3. ENVIRONMENTAL FACTORS
[Link] problems

[Link] problems

[Link] load due to job

[Link] load due to study

[Link] result in examinations

F. Tension with colleagues + friends

 4. HEALTH DISTURBANCES

A. Fever, cold, cough.

B. Digestive infections and

disturbances

C. After effects of infection and

Illness
 CAUSES OF OVER TRAINING
 Family problems
 Professional • Insufficient recovery
problems • Rapid increase of load
 Strained relation • Disproportion between
with colleagues + intensity & volume
• Too much technique

friends
Excessive load Environ- training for learning
• Difficult movements
through job,
studies mental • One sided trg.
 Poor performance
factors Errors in • Frequent failures and
defeats
in job, study etc.
Training

• Insufficient night
Health •
sleep
Irregular daily
• Fever, cold,
cough,
Disturbances •
routine
Excessive use of
alcohols, tobacco,
• Digestive
infection and
Way of •
etc.
Bad living conditions
• Insufficient leisure
disturbances Living time
• • Improper nutrition
After effects of
• Frequent losing or
infection and
gaining weight
illness
SYMPTOMS OF OVER
LOAD

1. Psychological Symptoms
2. Performance Symptoms
3. Somatic- Functional
 1. PSYCHOLOGICAL
SYMPTOMS

A. Increased excitability

B. quarrelsome

C. less contact with coach + colleagues

D. Increased sensitivity to criticism

 1. PSYCHOLOGICAL
SYMPTOMS Cont..
E. Depression, loss of confidence,
loss of motivation

f. Uneasiness, not at peace with himself,

 2. PERFORMANCE SYMPTOMS

1. MOVEMENT COORDINATION:

[Link] coordination

[Link] movement error

C. Decreased concentration

[Link] correction ability

[Link] differentiation ability

 PERFORMANCE SYMPTOMS
CONT..
II. CONDITIONING ABILITIES:

DECREASE ALL CONDITIONAL ABILITIES

LIKE:-

 Speed
 Strength
 Endurance
 Flexibility
 Co-ordination.

 PERFORMANCE SYMPTOMS
CONT..
III. COMPETITION QUALITIES:

 Decreased competition readiness

 Inability to face difficult situations

 Increased tendency to surrender in a

competition
 Unable to follow strategy.
 3. SOMATIC – FUNCTIONAL
SYMPTOMS
Loss of sleep

Loss of appetite

Loss of body weight

Sweating easily, injuries + infection

 Decreased vital capacity

Slow pulse recovery.

 SYMPTOMS OF OVERTRAINING

• Feelings of
Depression
 Less coordination,
 • General Apathy
Increased


movement error,
Decreased
Psychological • Emotional
instability
concentration and
correction ability,
symptoms • Difficulty
concentrating
Decrease in • Fear of
conditional competition
abilities,
 Slow recovery,
 Decreased
competition


readiness,
Inability to face
Performance
difficult situations,
symptoms Somatic –
demoralized,
 Increased functional
tendency to
surrender in a symptoms
competition.

• Loss of sleep,
• Appetite and weight,
• Sweating easily, injuries + infection,
• Decreased vital capacity,
• Lengthened pulse recovery.
 HOW TO TACKLE OVER
LAOD
The training load should be reduced

[Link] means for recovery

should be used

2.6. Competition or trials should be

avoided
[Link] doctor should be consulted,
 HOW TO TACKLE OVER LAOD
CONT…

5. Meeting with parents and other family

members

7. Training Should be modified to make it

more suitable for the sportsman

8. Finally the training should be re-start

according to the revised training plan
with less load and slowly & carefully.
 RECOVERY

Recovery can be defined as

“Returning to previous performance
level through the removal of mental
and physical fatigue due to training
and competition effort’’.

By adopting appropriate recovery

means, the total period of recovery
can be considerably shortened
 ‘Homeostasis’

REST (RECOVERY)

EFFORT (EXERCISE)
AIMS OF RECOVERY IN SPORTS
TRAINING

 To achieve super-compensation /
adaptation

 To take higher training load

To enable him to participate in the

competition without fatigue

To enable him to do his daily normal

 PHASE OF RECOVERY

1ST PHASE

• Recovery takes place side by side

with the onset of fatigue {during
the activity )

Example: Re-synthesis of ATP,

Glycogen , neutralization of lactic
acid etc}
 2ND PHASE OF RECOVERY

• This phase starts after the cessation

of physical activity and ends with the
restoration of homeostasis.

• This phase lasts from few minutes to

2-3 hours.
 2 ND
PHASE OF RECOVERY
cont..
It can be accelerate by adopting
active means of recovery like:-

Deep breathing,
Walking
Carbohydrate drinks containing
recommended vitamins, salts and
minerals etc.
 PHASE OF RECOVERY
cont..

3RD PHASE:

This phase can last from

several hour to many days
Ex: re-synthesis of enzymes,
protein etc.
 3RD PHASE OF RECOVERY

• This phase can lastS from several

hour to many days.

• Ex: re-synthesis of enzymes,

protein etc.
FACTORS AFFECTING RECOVERY

[Link]
[Link] age
[Link] of Load
[Link] and passive rest
[Link] and physical fitness
[Link]
[Link]
[Link] routine
MEANS FOR ACCELERATING
RECOVERY
 MEANS FOR ACCELERATING
RECOVERY

1) TRAINING METHODICAL

MEANS

2) NUTRITIONAL MEANS

3) PHYSIOTHERAPUTIC MEANS

4) PSYCHOLOGICAL
 MEANS FOR ACCELERATING
RECOVERY

1. TRAINING METHODICAL
MEANS:-
1. Macro cycle:
Preparatory period

Competition period

Transitional period (recovery relaxation)

 2 . MESO- CYCLE (4-6 WEEKS

One week of active recovery at

the end of meso- cycle
 [Link]-CYCLE
I. Fluctuation of training load

II. Variation in training tasks

[Link] of training tasks

[Link] sessions of active recovery

V. Last session devoted for full
recovery (saturday/sunday)
 4. TRAINING SESSION

[Link] UP

[Link] OF EXERCISES AND TASKS

(Diff. Muscle groups, Organs and systems
are stressed in rotation. Sequence of tasks-
as a rule speed, coordinative abilities,
technique should be tackled first followed by
strength &endurance.

III. REST PAUSES , active (Calisthenics,

rhythmic/ relaxation exercises to relieve
 4. TRAINING SESSION
cont..

IV. COOL DOWN OF 15 – 30 MINUTES

• LOW INTENSITY

• CHANGE OF ACTIVITY
 2. NUTRITIONAL MEANS

Balance diet

Timings
 Additional Hints:

•Water- 65%

•Important for temperature control

•If body weight lose 2% or more –reduce in

aerobic output.

•Fluid loss can be calculated on the basis of

body wt lose.
• To check dehydration status-every
day-- check the color of urine.

• It should be clear light yellow-

similar to lemon juice. If it is dark
similar to apple juice- the athlete
is probably dehydrated.
 3. PHYSIOTHERAPUTIC
MEANS
Massage.
 Before massage should take warm
shower……
 Large muscle should be massaged first….

 After light training: 5-10 min.

 After medium:10-15 min

 After hard : 15-20min


 3. PHYSIOTHERAPUTIC
MEANS

• SAUNA BATH

• STEAM BATH

• HYDROTHERAPY

• OXYGENETED THRAPY
 4. PSYCHOLOGICAL
Meditation

progressive relaxation technique

Autogenic training

Imagery and visualization

Breathing
 4. PSYCHOLOGICAL
Music
Emotional recovery: like picnic,
visiting tourist places, park, zoo and
organizing entertainment program.
Yoga etc..
 THE END
And start….
 Recovery may be evaluated by
checking the….

• Protein in Urine: Normally there

will not be protein in urine. But
due to heavy training load there
may be..