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Preventing overtraining?
Preventing overtraining?
11/25/12 8:59 PM
Hi everyone!
Recently, I found out I have been overtraining for a whopping 7 months. It is my fault because my results were going down the drain, but I didn't do anything to change that until recently. Anyways, I want to prevent overtraining from ever happening again because it is extremely frustrating to push your body to the limit and diet hard only to get weaker. To get back on track, I decided to do the hypertrophy modified version of P90X, but I've recently also gotten into sports. (BJJ,MMA,Soccer) How should I distribute the workload so I don't overtrain? Right now, my schedule is looking like this:

Sunday- Chest and Back
Monday- BJJ, which is basically kind of like HIIT, and Ab ripper X
Tuesday- Shoulders and Arms
Wednesday- STX Boxing (Savate-Thai Cross-training), seems also like HIIT correct me if I'm wrong!, and Ab ripper X
Thursday- Legs and Back
Friday- Yoga X
Saturday- REST or Stretch/Foam roll

From this schedule, I feel that I will be overworking my shoulders/triceps because I noticed that BJJ and STX Boxing put enormous strain on them. Also, should I take a recover week every 3 weeks of training like in p90x classic, because the p90x hypertrophy schedule has no rest week until week 7 or so. Please help!
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RE: Preventing overtraining?
11/25/12 9:12 PM as a reply to JetLee.
Providing you are eating enough and sleeping well you wont over train on that.
Over training is more a matter of the nervous system then it is of the muscles, and even with BJJ and STX Boxing it wouldn't be a load that would cause a localized over-stressing due to lack of load.

The only suggestion I would possible make would be if it's possible to move Friday or Saturdays scheduled activity some where else during the week that way you wouldn't have 5 days straight of having a heavier workload.
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RE: Preventing overtraining?
11/26/12 9:28 AM as a reply to JetLee.
"Overtraining is just under-eating."

From the program you posted above I don't think you run the risk of overtraining. In most cases training is not what causes you to feel weak and run down. It's actually insufficient diet and sleep. Basically, eat and sleep more if you feel run down. Now who could argue with that lol. Keep working hard man I hope this helped.
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RE: Preventing overtraining?
Answer Answer (Unmark)
11/26/12 9:38 AM as a reply to JetLee.
I agree that getting enough sleep and nutrition is the most important element. The second most important is recognizing that you have a tendency to overtrain. If you're wondering if you're overtraining based on how you feel or your results not meeting your goals, that's probably a sign that you need to back off a bit and let your body rest.
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