TRAINING LOAD AND RECOVERY

Dr. Jasmail Singh,

SSO (GTMT)
NS NIS, Patiala
 TRAINING LOAD

• To improve performance we have to do various types of

physical activities, which leads to high fatigue.

• Fatigue is essential for starting the adaptation process

in the organism which leads to increase in performance
capacity.

• Fatigue is the direct product of load caused by physical

activity/ exercises.
 IMPORTANCE cont..

 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 means Stagnation in
performance.

 Load/Stress: Load in training and competition is

always good for health whereas stress indicates
something having negative effect on health.
 DEFFINITION

TRAINING LOAD IS THE PSYCHOLOGICAL AND

PPHYSIOLOGICAL DEMANDS PUT ON THE ORGANISM
THROUGH MOTOT STIMULI (MOVEMENT) RESULTING IN
IMPROVEMENT OR MAINTENANCE OF PERFORMANCE
CAPACITY.
 DEFFINITION

TRAINING LOAD IS THE PROCESS OF TACKLING

TRAINING AND COMPETITION DEMANDS WHICH
CAUSE TEMPORARY DISTURBANCE OF PSYCHIC
AND PHYSICAL STATE OF HOMEOSTASIS
 TYPE OF TRAINING LOAD
1. EXTERNAL LOAD:

• Total work done by the sportsman in a

training session.

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 sportsman to external load
(Reaction of organism)

Internal load can be judged by:

• Heart rate
• Lactic acid concentration in blood
• Oxygen consumption
• Symptoms of fatigue
 RELATIONSHIP OF INTERNAL AND
EXTERNAL LOAD
 External and internal load are interrelated. External
load is the cause of internal load.

 For biological adaptation internal load is a must and

should be optimum. The sports training, therefore, is
internal load oriented and external load is only a means
for causing internal load
 Same external load may not result in the same degree of
internal load on two sportsmen having different level of
training state.
 For top level sportsman higher external load is essential
to produce optimum internal load.
 COMPONENTS OF TRAINING LOAD

 Component of load are 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

exercise done for 20 minutes unless and until one knows
some other aspects training load e.g. Intensity , density
etc.
 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.

 Degree of effort being made by the sportsman

while doing an exercise. Degree of effort is always
considered in relation to time.
 Different intensity has different training effect
 Intensity should be optimum
 COMPONENTS OF INTENSITY

a. MOVEMENT INTENSITY

b. LOAD DENSITY
 COMPONENTS OF INTENSITY

a. MOVEMENT INTENSITY :-

 Speed or force with which a single movement is

done.

• Movement with high speed (Push ups)

• Movement with slow speed (Push ups)
• Movement with weight (Push ups)
 COMPONENTS OF INTENSITY CONT..

b. LOAD DENSITY :-
 Rest period between two repetitions or series of
repetitions
 Temporal (Time) relationship between load phase &
recovery phase.
 More recovery between repetitions/ series will result
in longer duration for completing a certain
exercises i.e lower intensity.
Example:
• 100m x 3 reps ( Rest n between each reps =30sec)- High Intensity
• 100mx3 reps (Rest in between each reps=5 mint)- Low Intensity
 EXAMPLE OF INTENSITY
SPORTS INTENSITY UNIT
OF
MEASUREMENT

Running , Cycling, Speed Meters/second

Walking, Swimming k. m/hr.
etc.
Jumps/Throws Height / Meter or C.M
Distance

Weight Training Resistance/ speed Kg . Reps/time

 INTENSITY ZONE FOR STRENGTH (Carl 1977)AND
ENDURANCE TRAINING (Martin,1979)
STRENGTH TRAINING ENDURANCE TRAINING

Resistance Intensity Speed Intensity Heart rate

( % of Maxi – Zone (% of Max. Zone (Beats /Min)
mum Possible) 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

Maximum Maximum
90-100 Maximum 85-100 Maximum More than
 2. LOAD VOLUME
 It is the total amount of work done by the sportsman
in a training session.

 When the activity is done according to continuous

method, the total distance covered or total number of
repetitions or total duration of activity is the volume.
 Like intensity the volume should also be optimum.
 Example:- To develop basic endurance one should run
continuously for at least 30 minutes.

• -
 Volume can be further divided into:

1. DURATION OF STIMULUS

2. FREQUENCY OF STIMULUS
1. DURATION OF STIMULUS :-

 It is the time period for which a single motor

stimulus acts on the organism.
 Optimum duration of stimulus is necessary to
start the desired adaptation process.
 Example: For the development of acceleration
ability , the duration of each repetition should be at
least 6 Seconds.
 To develop isometric strength, muscle contraction
should be at least 20-30% of the total time for which
contraction can be held.
 2. FREQUENCY OF STIMULUS:-
 It is the number of times a motor stimulus ( repetitions)
is given.

 In interval and repetition methods , it is the number of

repetitions. In weight training it is the number of
repetition of an exercise. Same is the case in Jumps,
throws etc.

 Frequency of stimulus and intensity are

interdependent.
 The higher the intensity, the lower will be the frequency
and vice versa.
 EXAMPLES OF VOLUME
SPORTS VOLUME UNIT
OF
MEASUREMENT

Running/ Total Distance/ Hr., min., sec.

swimming/ Duration K m, m.
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)
 FUNCTIONS OF LOAD

MAXIMUM 90-100 % DEVELOPMENT

SUB MAXIMUM 60 –75 % MAINTENANCE &

DEVELOPMENT

MEDIUM 40 – 60 % MAINTENANCE

LOW 30 – 40 % ACTIVE REST,

ACCELERATION OF
RECOVERY
 JUDGEMENT OF LOAD

• A. Objective Means of Judgment of Load

• B. Subjective Means of Judgment 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 V.HIGH FATIGUE SYMPTOMS
OF FATIGUE ( LOW LOAD) (HIGH LOAD) ( V.HIGH LOAD) AFTER VERY
HIGH LOAD

1. COLOUR OF Slight redness Strongly red Beginning of paler Paler continuous for
SKIN many days

2. SWEATING Light to medium Profused sweating Extreme sweating Sudden sweating

according to particularly above all over the body during night
temperature the hip

3. MOVEMENT Good according to Beg. of errors, Highly disturbed Disturbance in

EXECUTION the level of decreasing coordination, coordination,
learning (with accuracy, losing Large number of Weakness
confidence) confidence errors, continuous for 24 to
28 hours

4. CONCENT- Normal, Un-attentive to Considerably Unattentive,

RATION understands explanation, reduced inability for
instructions, not reduced concentration, movement
nervous, full perception to nervousness, absent correction even
attention to demo. instructions .. minded.. after 24-28 hours,
SMPTOMS LOW LOAD HIGH LOAD V.HIGH 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
LOAD AND SUPERCOMPENSATION

SUPERCOMPENSATION

LOAD COMPL.REC.
HOMEOSTASIS LEVEL

LOAD PHASE/ RECOVERY PHASE/

CONSUMPTION COMPENSATION
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 . Various more
• Various more enzymes and hormones are also involved in the
energy liberation process.

• In addition there is wear and tears of muscle contractile substance

• With the continuation of activity there is continued depletion of
these energy substances, enzymes etc.
• There is also an increasing accumulation of chemical end
products in the muscle and blood which disturbed the
homeostasis.
• When fatigue crosses a certain limit, the movement has to
stopped.
• 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. (various tissues,
organ , systems which ware depleted / affected are
again restored).
• This is the process of compensation.
• When we repeating this process ,following the
principles of training load , the energy substance
which had been depleted are now 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:

 Training should be continue otherwise performance

will go back after some days;
 Most of the adaptation are reversible
 Endurance decline fast.
 Strength declines slowly.
 Muscular endurance decline less after cessation of
activity
 Flexibility is lost quickly in comparison to other
components

 A skill once learned is never forgotten , especially if

well learned.

 Deterioration in skill level may due to strength level

 Loss of speed and agility is very small

2. PRINCIPLE OF OPTIMUM LOAD
 3. PRINCIPLE OF LOAD & RECOVERY

• Optimum load is must to achieve super-

compensation

• Super-compensation will take place only if

optimum recovery is given.

• For super-compensation recovery is as important

as training load
 4. PRINCIPLE OF SPECIFICITY OF LOAD
• Specialization means use of specific means & methods
for improving performance in a particular sports.

• Specific means and methods leads to faster

improvement.
• In the initial stage it has negative effects.
• In the beginning of training cycle general training is
given more weight-age, with the passage of time it
should become more specific.
 5. Principle of progression of load
 Training load should be increased in order to improve
the performance.
 Stagnation in load results in stagnation of performance

Training load can be increased by two methods:

 Linear method
 Step method
 5. Principle of progression of load cont..
Factor of load:
• Intensity, Volume or both
• Change of physical exercise
• Movement quality
• Unfavorable weather conditions (hot, humid, cold, rain, strong
wind and high altitude etc.)
• Method of training
• Ground/ surface
• Psychic load (unfavorable audience/spectators etc.)
• Training frequency (No. Of sessions).
• Number and difficulty of competitions
THANK YOU.....