Training Martial Arts 11/16/2020: Training Fatigue or Overtraining the Who/What/How?

I am feeling overtraining setting in. To head it off I am going to try to take advantage of the holidays and change things up a bit.

So the question you may ask about overtraining:

  1. What is overtraining?
  2. What are the signs symptoms?
  3. Who can it affect?
  4. How do you deal with it?

You are chugging along, you have been working out. You have been sticking to your training. You have made progress but you wake up and feel strange. You feel tired, restless, no amount of sleep is helping, you maybe don’t love what you are doing any more, you have hit a plateau and you are not making any progress. You are sore and its taking longer for you to heal up.

You might be experiencing overtraining or training fatigue.

What is overtraining?

Here is a definition of overtraining or training fatigue from a children’s hospital sports medicine group. You may think what does a children’s hospital know about adults? Pediatricians will see athlete’s up to 18, some even will see people up to 21… so a person can be considered a child in the medical sense and the information can still be applicable to our needs as adults.

Burnout, or overtraining syndrome, is a condition in which an athlete experiences fatigue and declining performance in sport despite continuing or increased training. Overtraining can result in mood changes, decreased motivation, frequent injuries and even infections.  Burnout is thought to be a result of the physical and emotional stress of training.



http://www.rchsd.org
https://www.rchsd.org/programs-services/sports-medicine/conditions-treated/overtraining-syndromeburnout/#:~:text=Burnout%2C%20or%20overtraining%20syndrome%2C%20is,frequent%20injuries%20and%20even%20infections.

Just as described above, a overtraining is a condition that can cause a cascading effect and if left unchecked and unaddressed it can cause more issues.

What are the signs/symptoms you might be experiencing overtraining?

  1. an athletes performance declines, and or they experience fatigue – not your normal fatigue after a hard workout, your workouts you feel sluggish
  2. lack of motivation – where once you did, you do not looking forward to the exercise
  3. decrease in the enthusiasm of the sport/training – temporary loss of your love for a sport or training.
  4. recovery is taking longer – after an adequate amount of rest you
  5. emotional volatility – disproportionate emotional response, not one particular emotion. Like snapping at people, crying more often
  6. trouble sleeping – insomnia, interrupted sleep, and less restful sleep
  7. more prone to illness and injury– your immune system is taking a beating because your body is can’t recover.
  8. Lethargy and reduced sex drive – if you are exhausted, and lethargic it is reasonable to that your sex drive will be reduced.
  9. Low heart rate variability – when your resting heart rate is less quickly variable at rest can mean your nervous system is fatigued. You can learn more about HRV here. https://trainright.com/heart-rate-variability-hrv-endurance-athetes/

Who can it affect?

You might think that only a olympic athlete, an athlete that trains 20 hours a week, or a professional athlete will get this. But you might be surprised to find that anyone can find themselves with the overtraining or training fatigue symptoms. This can happen to an athlete of any training level.

  1. People new to training or working out can experience this, because their threshold is lower than an athlete that has been training for a while. If they are less fit, their bodies cannot compensate as well as the well trained athlete and therefore can experience training fatigue.
  2. People who have to quickly upped their amount of training recently, and have not taken adequate rest can experience this condition.
  3. People who are experienced athletes can find themselves facing this problem when they don’t take adequate rest.
  4. I also believe that external stressors, like this Covid-19 pandemic, can also factor into the causes of possible training fatigue or overtraining. I generally take adequate days off, usually 2 to 1 day a week, however I have not been sleeping well since the pandemic hit, and due to political stimulus over the past weeks. I think my body is just tired, and needs a rest.

How do you deal with it?

Not to be flippant but, rest is the first and foremost thing you should do. The pushing through and unwillingness to acknowledge that you need rest is the reason you may be here.

If you have injuries you must address those, and tend to those as well.

The length of rest is variable per person, but generally it is agreed upon but sports doctors, and therapists that when your symptoms have gone away or are retreating you are going in the right direction. When the lethargy no mater how much rest you get is gone, when your motivated to reach your goals, when you sex drive, and your love for your sport returns are all great signs.

In the future:

Schedule in breaks.
I am bad about this. I have been training for years, without scheduling a week or two off here and there. I tend to wait till I am injured and it forces me to take the time off.

Look for signs of overtraining and Listen to your body.

Try to reduce the stressors externally in your life.
I know easier said than done, especially if a pandemic is foisted on you, and or the political landscape of the country you are in has you questioning the sanity of the politicians, and the future of your country. But I digress…

Tune in your diet. If you are not fueling your body with enough food and good enough food your body cannot recover, and rest properly.

If you don’t do these things, it will be far easier to fall back into an overtraining, training fatigue cascade of symptoms that you will have to address or run the risk of greater injury.


Monday 11/16/2020:1 hour – 1 mile run, leg and glute day, core workout

I was feeling a little sassy today, don’t know if I feel like I can pull off a crop top yet but wore it anyway.

Woke up late for me 8 am and slept great. It’s been a while since I slept like that. So I got to my workout and start of my day and week.

Leg day but had to be careful with my tweaky knee still so I focused on making sure to keep it steady, aware of placement, and movement.

1 mile run

Weight Lifting Leg and Glute day: all exercises done in a super set, 15 seconds rest between sets

1) Back Squats 3x sets of 8 reps
2) Jump Squats 3x sets of 10 reps

3) Dead Lift 3x sets of 10 reps
4) Bulgarian Split Squats 3x sets of 15 reps ( L/R)

5) resistance band Leg Adductor 3x sets 1 minute (L/R)
6) Goblet Squat 3x sets of 15 reps

7) Single Leg Dead Lift 3x sets of 1 min

Core: Dana Lynn Bailey’s 10 minute core workout.
45 seconds on with 15 seconds rest between each
1) Hollow body
2) Hollow body reverse crunches
3) Sit Bicycles
4) Star Crunches
5) Side Right planks dips
6) Side Left planks dips
7) High Plank opposite Side Knee to Elbow
8 ) V Sit Leg Circles
9) Heel Touches
10) Explosive Sit Ups

Monday 11/16/2020: workout #2 – Ran another mile with H and helped him through part of my leg day.

Tuesday 11/17/2020:1 hour of Muay Thai training

A great day of training. I am as exhausted but really looked forward to training today. Consistency is the key to getting better and reaching your goals.

We worked on Teeps, knees, and 4 counts. I even dented the heavy bag with my knee.

Thanks Khun kru Krysta for the great class.

Training: jumping jacks, kicks and ladder kicks in between rounds for active recovery.

1) lead Teep, rear Teep
2) Held pads for H

3) Lead Teep, Rear Kick, Hook, Cross, lead Kick
4) Held Pads for H

5) Rear Teep, Lead Kick, Cross, Hook, Rear Kick
6) held Pads for H

7) Lead Teep, Lead Kick, Cross, Hook, Rear Knee, Rear Kick
8 ) held Pads for H

9) Jab, Cross, Uppercut, Rear Body kick, Pead leg kick
Jab, Cross, Uppercut, Rear Body Kick, Rear Leg Kick
10) Held Pads for H

Friday 11/20/2020: 47 minutes run, agility ladder, and full body weight lifting workout

We ran a mile, I decided to add some footwork agility to my workout with the ladder, then I worked in a full body weight lifting workout.

Workout:
1) barbell clean and press – 3x sets of 6 reps
2) dumbbell seated snow angels – 3x sets of 10 reps
3) kettlebell swings – 3x sets of 50 seconds, 10 seconds rest
4) kettlebell high pull – 3x sets of 50 seconds, 10 seconds rest
5) kettlebell tricep overhead extension – 3x sets of 50 seconds, 10 seconds rest

It was a short quick one but I am glad I got it in. Missed Wednesday and Thursday workouts so needed to do something today. Yay!

Saturday 11/21/2020: 2 hours of training. Kali/staff and Muay Thai

Training was fun and challenging today. We were outside in uneven ground that made it challenging, but it was fun. It reminded me of Thai Camp! I miss Thai Camp this year.

When you are outside on uneven ground, you want to focus on proper form, target acquisition, and working the technique. You do this so you don’t break yourself. 😆

In a leg kick you want to sink your weight, but for the body kicks you focus on the lifting the body and getting/pivoting on the balls of your feet.

Thank you Khun Kru Krysta!

Kali: We worked on-
1) high box with the staff
2) high box with the jab/Speer with staff
3) hubud with double stick

Muay Thai: knees up a hill for active recovery
1) shadow boxing
2) shadow boxing
3) plus sign drill w/ Jab, Cross, Rear Leg Kick
4) Jab, Cross, Rear Body Kick
5) H turn to kick me
6) Jab, Cross, Switch kick to the Body or lead body kick
7) H’s turn to kick me
8 ) Jab, Cross, Leg kick, partner kick response you shield.
9) H’s turn to kick me
10) pushing knees up the hill

Extra curricular 3 x 3 minute rounds of Sparring


Overtraining is a real thing. It is something to look out for. Keep in mind it is not just fatigue after a great workout. It is the inability to recover fully after your training. You then train again while tired, and feel lethargic, sluggish, and unable to attain the goals you are going for much less the levels of training you once had experienced.

Everything feels harder, and that is no fun.

I am starting to feel these symptoms. I know my body enough that I am aware that I am feeling like I am slogging up slope, in the mud. So I am going to take advantage of the coming holidays, and take some extra time off. I am going to change up my workouts.

Depending on the severity of the symptoms you may have to stop all together. But if you catch it early then you can just schedule in more rest time and let your body catch up.

Thank you for reading. If you liked it please click the like button. If you wanted to comment please feel free to do so I would love to hear from you. If you want to keep up with my adventures and all the things I learn as I go through my training and reach for my goals please subscribe. Have a great week, if you are in the states Happy Thanksgiving to you.

I post some videos of my training on my instagram #sharpcupcake .

Workout/Martial Arts 06/29/2020: Holding Pads Is A Skill Itself

Pad holding is a skill in itself. Being a great pad holder can make your partner look like a million bucks. It can also, mean the difference between a good workout for your partner or a great workout. Finally it is a great workout for you the pad holder, and can really tax your muscles. Ask me how I know.

Pad holding Tips I Have Learned:

  1. You have to be able to feed the pads just right so that your partner can hit them.
  2. You have to be at the correct distance so that your partner hits them fully extended and not shortened, but not to far away so that they get hurt from missing the pads.
  3. You have to meet their strikes with the same force so that they have feed back.
  4. You have to be able to take the hits. The pads help you feed and take the hits, but if your partner is putting in the strikes properly you will feel them. The pads only distribute the power of the strikes.
  5. You have to lean in to kicks coming in. If the person is taller/bigger than you, you may have to jump a little bit with the kicks/knees.
  6. You mimic the moves your partner is making. For instance if they are throwing a jab you move your body shoulder, hip, leg, feet placement as if you are jabbing as well, but just holding the pad up for them to punch. Doing it this way helps you to work on your jab, while they are.

I often have to hold for a south paw and for orthodox. I am married to a south paw. =) I am sore from Saturdays workout. I often worry that I am not holding the pads correctly, so I have been working on my pad holding

I hope you have had a great week. Mine has been hectic. I home school my kiddos, and have since they started school. So this is our end of the year and as such it is crazy. We have reviews, evaluations, and I have to send in my paperwork so that the school district here knows that they have been taught and evaluated. On top of school obligations we have work, and family life. However, through all of that, my training goes on.

Warning: my opinions are going to spill all over the page, you can skip to the workout part if you don’t want to hear it.

Training a small bit of normalcy in this really turbulent time. If you are not in America. Saturday was a big holiday for us. 4th of July for us is the day we celebrate our independence. However, this year it feels different. It is not nearly the same. How can it feel the same? We are a torn/divided country. We have an imbecile for a president, who is driving the wedge in our country. He is promoting racism, and we have people who are rightfully angry. Hell I am angry. I have dealt with the racism in one way or another all my life. We have unrest in our country because we need equality for all of our citizens. Fighting this tyranny is far from overdue and worth fighting for. I stand with the BLM movement.

It feels like we don’t have our independence, or the independence we thought we have. It feels like we are losing what little independence we had little by little. It feels like we are being buffeted by worse and worse decisions that our government is making. COVID19 Infections are spiking here, and the world has gone from laughing at us in the U.S.A. to pitying us. I don’t blame them. I would too if I saw us from outside.

I wanted to give my kids the celebration they would enjoy. So we decided to have a bar-b-que, use sparklers, and poppers to let them have some fun. I was not going to expose them to a crowd for a fire works display. I did not even look to see if there were any happening.

Hahahahaha… 2020 had other plans. We decided to grill today Sunday and …well a more organized, less scattered person, might have checked the weather before. But that was not me today. I got rained out. No… I got hit by a thunderstorm, and lightening. So we took the food into the house to cook, and it started hailing on us. Yay! We salvaged dinner and the kids had fun still. I will let them play with fire toys later… on a day when it is not hailing outside. =)

So how did I celebrate the independence of my country? I celebrated it yesterday by training in Muay Thai. With every punch I envisioned punching a Nazi, racist, scum. It was a fitting way to bring in that 4th of July for this unprecedented year of 2020.

Anyway enough of my blabbering, on to training for the week…

Training/Workouts


Monday 06/29/2020: 54 minute workout- 1 mile run, 30 minute weight lifting workout, and 10 minute core workout.


Whew it was a terrible run. It was super hot, super sunny and no breeze. But I did it.

I decided to do a full weight lifting workout. I did my weight lifting exercises and with active rest in between.

Weightlifting: each set of exercises done together with an active rest (no other rest)

1) Olympic Barbell Dead Lift 135 lbs – 3 sets of 6 reps2)
1 minute kettle bell swings 20 lb KB (active rest)

3) Olympic Barbell Press 65 lbs – 3 sets of 8 reps4)
1 minute Kettle Bell Goblet Squats 20 lb KB (active rest)

5) Tripod Tricep Rows 20 lb Kettle Bell, 3 sets of 15 reps each arm6)
1 minute Incline or Australian Pull Ups ( active rest)

Core workout ( I did the Dana Linn Bailey 10 minute Everyday Abs) Man I am going to be sore. Here is the workout video if you want to do it at home. https://www.youtube.com/watch?v=YYqDX3sllH4&t=562s

1) 45 sec Hollow body

15 sec rest

2) 45 sec Hollow body reverse crunches

15 sec rest

3) 45 sec Sit Bicycles

15 sec rest

4) 45 sec Star Crunches

15 sec rest

5) 45 sec Side Right planks dips

15 sec rest

6) 45 sec Side Left planks dips

15 sec rest

7) 45 sec High Plank opsite Side Knee to Elbow

15 sec rest

8 ) 45 sec V Sit Leg Circles

15 sec rest

9) 45 sec Heel Touches

15 second rest

10) 45 sec Explosive Sit Ups

Whew that was a hard, core workout. But happy I did it in the end. My body is amazing and wonderful. I need to keep telling myself that.
I am going to be sore tomorrow. But hopefully not too sore.

Tuesday 06/30/2020:1 hour and 10 minutes of Muay Thai Training

So doing a core workout where you tear up your muscles, and are sore the next day, will make it really sore and you feel every kick you hold pads for the next day. Just in case you were wondering. This is my PSA for you all. Doing an intense core workout, then hold pads the best day where you get kicked a lot is ouchy!

Great class today thank you Khun Kru Krysta.

Training: {jumping jacks active rest between every round}

1) Jab, Cross, Over Hand, Rear Kick (I worked this Orthodox and South Paw)
2) I held pads for H

3) Jab, Cross, Hook, Lead Kick (I worked this Orthodox and South Paw)
4) I held pads for H

5) Jab, Cross, Lead Elbow, Rear Elbow, Rear Knee (I worked this Orthodox and South Paw)
6) I held pads for H

7) Jab, Cross, Rear Elbow, Lead Elbow, Rear Knee, Tie Up/clench 6 skip knees, push off and double kick (I worked this Orthodox and South Paw)
8 ) I held pads for H

9) Jab, Cross, switch kick, Lead Teep reset to stance – switch stance opposite, Jab, Cross, switch kick, Lead Teep – repeat
10) Jab, Cross, Switch Kick, step down to switch opposite stance Jab, Cross, Switch Kick – repeat

We did an extra burn out round:
1) pyramid rear kick 1 – 5 – 1
2) tie up 50 knees
3) pyramid lead kick 1 – 5 – 1

H just takes any picture after the training. No rhyme or reason. So here are his artistic pieces. Lol

Wednesday 07/01/2020: 40 minute workout- 1 mile run, 4 x 1 minute ladder drills, 10 min Calisthenics, 10 min core workout

Whew… on recommendation from my coach/trainer I ran at 7 am to beat the heat. Thank you Khun Kru Krysta.

Then I worked the agility ladder before going in to do Calisthenics and core. Video of ladder work below. As you can see I messed up a bit in the middle and of course that happens when I am filming.

4 x 1 minute agility ladder drills with 15 seconds rest between

Calisthenics word was HIGH thanks to John. This word done in a superset, 30 seconds and of rest, x 3 sets

H) 10 Tricep Dips (I just use a chair in my house)
I) 25 Standing Crunches
G) 15 Burpees
H) 10 Tricep Dips

Dana Linn Baileys 10 minute Core Workout

( I did the Dana Linn Bailey 10 minute Everyday Abs) Here is the workout video if you want to do it at home. https://www.youtube.com/watch?v=YYqDX3sllH4&t=562s

1) 45 sec Hollow body

15 sec rest

2) 45 sec Hollow body reverse crunches

15 sec rest

3) 45 sec Sit Bicycles

15 sec rest

4) 45 sec Star Crunches

15 sec rest

5) 45 sec Side Right planks dips

15 sec rest

6) 45 sec Side Left planks dips

15 sec rest

7) 45 sec High Plank opsite Side Knee to Elbow

15 sec rest

8 ) 45 sec V Sit Leg Circles

15 sec rest

9) 45 sec Heel Touches

15 second rest

10) 45 sec Explosive Sit Ups

So glad that is done. Woot!

Thursday 07/02/2020: 1 hour of Muay Thai Training

Whew what a day of training. It was super fun. Ok so when switching stances make sure to reset your stance. For me south paw is my opposite stance. So when working a drill I was having a hard time finding my body mechanic. Only took me almost a whole 3 minute round to figure out I was stepping forward, into my Orthodox stance. Lol

So watching your body mechanics, and feeling your body mechanics as you work the combo is the key. Go slowly on your combo and learn it right. Speed will come later.

Training: {jumping jacks active recovery between rounds}

1) shield kick with lead leg, Lead Kick, Cross, Hook, Rear Kick (we were switching stances between ortho and south paw)
2) I held pads for H’s turn

3) shield kick with Lead leg, Rear Kick, Hook, Cross, Lead Kick (we were switching stances between ortho and south paw)
4) I held pads for H’s turn

5) Parry the Jab, Rear Kick the opponents leg, Hook, Cross, Lead Body Kick (we were switching stances between ortho and south paw)
6) I held pads for H’s turn

7) Catch the Jab, Scoop the Cross, Rear Elbow, Rear Knee, Rear Kick (we were switching stances between ortho and south paw)
8 ) I held pads for H’s turn

Burn out rounds:
9) Rear Shield the kick, Rear Kick, Rear Teep x10 – Lead Shield the Kick, Lead Kick, Lead Teep x10 – Jab, Lead Elbow, x 20 skip knees…repeat till end of round
10) I held for H

The reason we work our opposite stance is because in a fight it may come up. You may end up in an opposite stance and you have to know how to adjust your strikes and defenses. It’s another tool in your tool box. The ability to switch your stance rounds out your game. The rules change for south paw, what works for me on ortho will not always work in south paw, and vice versus. These are the little nuances that we are working on now.

An example of a difference is, a south paw can scoop a ortho fighters jab because he/she will be offline or outside the ortho’s area of effectiveness.

Anyway thank you Khun Kru Krysta for such a fun class. Kicked my booty again.

Saturday 07/04/2020: 2 hours- 2 hours of Muay Thai training

“The only answer for bad reps is good reps.” Khun Kru Krysta said today during our training. What it means to me is that I cannot getintoky head when I do a combo wrong. I need to just rep it out and do it right.

What did I do to celebrate the 4thof July? I punched the shit out of things. Worked up a crazy sweat and imagined punching Nazi’s. Why because that is what our world is dealing with now. Let’s celebrate our country’s independence, but let’s not forget we have a white supremacist problem.

What we worked on:

Combo – Jab, Cross, bob and weave, Cross, Hook, Cross, Lead Knee, Lead Kick

Then of course switching stances so I had to do it in south paw.

Goal for today’s training was feeling the weight shift in the combo. Doing so sets the strikes up for more power and ease of flow. Making it less of a forced move/forced power, and more of a body flow

I focused on:
1) Chin to shoulder and looking at opponent when bobbing and weaving.
2) keeping my rear hand tucked especially after a cross, cover face
3) Putting my left hand up for noise, when kneeing and kicking

Happy 4th of July everyone and stay safe.

We will be celebrating tomorrow because H and I are exhausted and it is 100 out to hot to grill.


And that ladies and gentlemen, boys and girls, was my week of training. I did 5 days total. Friday I needed the day off… my body was tired, and today whew well today I am sore from Saturday training and pad holding. DOMS (Delayed Onset Muscle Soreness) has set in pretty well today.

My calves are tired and sore from training. My pecs and triceps are tired and sore from pad holding. I am a hot mess and groaning slow sore muscle monster right now. =)

I work every time to be the best pad holder I can. With every round I am trying to mimic their body movements. So I rotate at the hips when a hook is coming in and I meet their hook with my pad and the force of my hook. Am I good at pad holding? I would say I am adequate, but that is not good. I want to be/get great at it. Great pad holding is a new goal I am going to tack on to my agility training goals for this Covid19 pandemic.

As I type this up, I realize that this may not be something that you all can do because of the social distancing. I am very lucky that my spouse and I both train Muay Thai so I have a built in partner. However, you can still learn read and learn and then when you get a chance you can practice your pad holding technique. Heck maybe you have a built in partner. Maybe you can get your spouse, significant other, parent, child, etc. to hold pads for you.

If you liked my blog feel free to subscribe. Please feel free to comment, and click like if you liked this post. I love to hear from people all over the world. Thank you for reading and have a great coming week. Stay safe, stay strong, stay active!

Smoothie Bowl w/ Chocolate PB2 and Honey

Another smoothie day. It is going to be to cold for smoothies soon, so I have to get my smoothie on. I decided to make another smoothie bowl for lunch.

This is gluten free, uses natural sugars, dairy free, vegan, healthy/full of vitamins, and so yummy.

I wanted to get some protein in there. So I added the PB2 Chocolate. It is a chocolate peanut butter powder. It is great on waffles, in waffles, on toast, in smoothies, in shakes, on smoothie bowls. You get the picture I am sure.


Ingredients:

  1. 2 cups of frozen fruit
  2. 1 frozen banana
  3. 1/2 cup almond milk
  4. 2 cups of water

    Toppings:
  5. 2 tbs of PB2 Chocolate Peanut Butter powder
  6. Fruit
  7. 1/2 tbs honey
  8. Pinch of Slivered almonds

Directions:

  1. Blend the frozen fruit till you have tiny pieces, almost looks like rice
  2. Add liquid and blend till smooth
  3. Add toppings and enjoy

Calories 371, Fat 19.2 g, Fiber 14.4 g, Carbs 73.7 g, Sodium 161.5 mg,
Protein 11.1 g


Thank you again for reading. I hope you get a chance to try this.