Strength and athletic training without causing overload damage!
Aktualisiert: 13. Apr 2020
A differentiated strength and athletic training, with emphasis on differentiated, should be the basis for each athlete for his particular sport or to achieve his sporting goal quickly and effectively, but without causing overload damage.
Sounds logical and simple, but in today's times of the almost inexhaustible variety of training offers, training tools and training methods, even for professionals it is not easy to choose the most effective individual from the respective areas and apply it in a differentiated way. For the beginner or layman, I now simply say, impossible!
A short, non-exhaustive and unevaluated exemplary enumeration! A few fitness-trends:
- "bodyweight training"
- "boot camp"
and a lot more are out there.
I don't want to and can't go into every single fitness trend in detail here, but let me say one thing here, some of these fitness trends are an opportunity for very advanced athletes to bring some variety into their daily training routine. For beginners or less advanced athletes on the other hand, these "trips" sooner or later often end in an overload damage or even worse in an overtraining and often in resignation.
It always depends on the individual objective, the individual physical conditions and the individual "life training experience", which training suits you best or is the most effective and target-oriented, without provoking overload damage. Unfortunately, overload damage always only becomes apparent after a few months or even years. At the beginning these usually manifest themselves in small "aches and pains", which are then always treated with physiotherapy and training breaks. Due to the frequent breaks from injury (forced breaks), the user is always thrown back and remains behind his possibilities or even worse, overloads himself to such an extent that he has to end the training (sport) in general.
In a differentiated and planned strength and athletic training exactly this should be avoided. It should increase the individual performance, but without causing an overload, even more, it should protect against an overload!
NOT EXHAUSTIVELY LISTED BELOW SOME "CLASSICS":
- Knee pain after intensive leg training
- Shoulder pain "impingement syndrome"
- wrist pain
- elbow pain
- back pain
The causes of the above overload symptoms are almost always a wrong technique in certain exercises and/or too little regeneration time for the loaded musculature after the training unit until the next unit and/or the passive structures (menisci, ligaments, cartilage etc.). Furthermore, a too high load in general can also be mentioned as the cause.
Especially for beginners or slightly advanced with high motivation at the beginning, it is very important that a progressive increase of the load takes place and that the correct technique for the respective exercises is learned first. Many of the new fitness trends rely on high group dynamics, motivation and short, very hard circle forms. Basically, nothing speaks against this type of training regime if the choice of exercises is differentiated (individually different) and not exclusively "hard" intensive units are carried out.
The "problem" here is that most people start these fitness trends in order to improve their figure, which they achieve relatively quickly with the hard circle units at the beginning, because they start from "ZERO TO HUNDRED", burn a lot of calories, the diet more consciously and therefore everything runs according to plan, they lose weight and see themselves confirmed in the choice of training.
After a certain period of time, the increase in performance often stagnates because the body is constantly overtraining and the first "aches and pains" are added, as already discussed in the "classics"! Sooner or later, many fitness trends will lead at best to mediocrity and at worst to more or less severe overload damage.
Please don't misunderstand me now, I am a big advocate for a hard differentiated and progressive strength training, but this is in particular always for each person individually to plan and arrange. And a very intensive strength training is also possible without overstraining yourself, on the contrary, you should actually feel good after every training and not have to bother with any injuries! And the statement "This is quite normal with a hard training, where planing takes place, chips fall", lacks any basis and cannot be confirmed by me like that.
If these fitness trends are also used as season preparation for a certain sport, then it becomes even more problematic, because in most sports many unfavourable high loads occur and these should be "absorbed" or "tolerated" in the best possible way by an intelligently designed strength training in the season preparation. This means that the active and passive musculoskeletal system should be able to derive the unfavourable loads in the respective sports in the best possible way, but instead the body is already overloaded during the preparation for the season and ultimately very often leads to the said overload damage.
If, for example, a ski racer makes heavy knee bends (which are compulsory and recommended) in the season preparation with the wrong technique and in a CrossFit compass or heavy kettlebell swinging with the wrong technique, then he damages his passive structures already in the season preparation and he will get his bill in the winter at the races where enormous centrifugal forces act, in the worst case he will suffer a herniated disc in the lumbar spine area.
- Fitness trends can contain new interesting training elements, but must be applied in a differentiated way.
- For beginners and slightly advanced very often too high loads and overall too high training density
- As season preparation a lot of experience of the trainer is necessary to use the right elements in a targeted way.
- There are also many fitness trends, which underchallenge the user, but I didn't specifically mention them here (blog entry follows), because they are at least not "harmful" for the body, but mostly only for the purse.
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