Jiujitsu Mma Grappling
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Judo Training: Overtraining and Stress
Any additional training done for judo ought to be integrated into the judoka's total training program and indeed his life. More does not always mean better in the context of physical and mental training.
The basis of the training process is stimulus (work done), adaptation (recovery) and improvement, but this is an oversimplification. An important concept anyone involved in sports training ought to understand is that of the General Adaptation Syndrome. This was a term coined by Dr. Hans Selye to describe the theory of biological stress. It offers a useful framework from which most training programs can be designed. Selye proposed a three-stage process which occurs when any living organism is placed in situations that alter its state of homeostasis, its normal physical, mental and emotional state. The stimulus he called a stressor and can take many forms. Any form of physical exertion from a five-mile run to a weight-training session is a stressor. But so too is an influenza bug, a mortgage or a bereavement.
In the case of exercise the stressor should have essentially positive results, the other stressors are more likely to be negative. However, what both stressors have in common is that they initially decrease the body's capacity to cope with additional stressors. This stage is called the shock or initial alarm stage of GAS. This is followed by counter-shock or the resistance phase of GAS.
When the body has adapted to a given stressor its ability to cope with other stressors is improved too. This is termed cross-resistance and explains why a fit person recovers from an injury or illness quicker than an unfit person. However if multiple stressors, or high intensity stressors beyond the body's ability to cope with are applied, counter-shock may not occur and deterioration into the third phase of GAS, which is exhaustion, may take place.
This is very easy to understand in terms of simple training overload - train too hard and you become exhausted and you must rest in order to recover. What people often fail to grasp, though is that as well as a specific response to stress, such as a muscle growing bigger and stronger as it adapts to being able to lift a heavier weight, there are non-specific responses to every stressor. Consequently when planning and analyzing training programs and workloads it is prudent to consider other stress factors in the judo player's life.
Any number of things can adversely affect performance, but if overstress is suspected look for the following tell-tale signs: loss of appetite, weight loss, constant fatigue or ill-health, a succession of minor injuries, sleep disorders or even just a lack of interest in training. The quickest way to cure the problem, if it is a case of the exhaustion phase of adaptation, is to reduce the number of stressors and cut down on the training. In simple terms this can mean reducing the intensity and/or duration of your physical training, cutting back on overtime at work or even taking a holiday vacation.
About the Author
Troy Macraft
Judo Gi
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