One of the reasons (read excuses) we are hearing from more and more international coaches is about fatigue, either through long seasons, crazy travel requirements or even ‘hotel fatigue’.
It is not a new topic and contrary to popular belief, it is not only limited to top, professional athletes either.
The purpose of the this column is to share experiences and studies I have done or attended in the past – not only to help you understand issues better, but also possibly to help you with your own training schedule and performance even if it is just with social groups or teams you are involved with, or perhaps a team or athletes you are coaching, or even if it is your son you are trying to help reach optimum levels of fitness and conditioning.
There are many things which contributes to burn-out or athletes not performing at their peak when it really counts. Also it is quite important in a contact sport like rugby where injuries are part and parcel of the sport.
The idea for any athlete or coach, at any level to adopt strategies and methods to limit risk, and in this case the risk of player burn-out, underperformance and injury.
Traditional training principles usually covers things we all already know. Things like intensity, frequency, periodisation and overload are all common in these theories and applications, but the one I want to discuss is ‘Dose-Response’ training.
It is best described in an analogy where when someone is sick, he will go to a doctor, the doctor will prescribe him medicine and the medicine will come with instructions on how to use and for how long.
The ‘Dose’ will be; ”Take 2 tablets twice a day for 5 days”. Now just in this you already have intensity, frequency and duration (some training principles). Now assuming the diagnosis and ‘Dose’ is right, the response (result) is you are cured from whatever you suffered from.
If you however deviate from the dose, only partial treatment is achieved and similarly, if you overdose there are other dangers that come into play – the ‘Dose-Response’ theory works in the same way.
The athlete is unfit, that is the ‘illness’. Training is the dose and performing at their or your potential is the response.
Now of course practically you need to assess your fitness and performance levels to ensure you are not ‘overdosing’ or training too little to achieve your desired results. This is more difficult to assess and will also differ from athlete to athlete as some might take longer to recover or rest than others, but can easily be judged or assessed if you keep a complete record of your training schedule and improvements as you go along.
Certain athletes will also put more emphasis on certain aspects of their body in respect to their position or characteristics of their sport and/or role in a team like a rugby team, so it is vital that you set benchmarks for yourself which is achievable, but also challenging.
(Position specific benchmarks for pro-rugby players is available on request)
Most importantly however is that you keep a detailed record of your training and performance over the period of your program.
Of course in setting goals you will need to ask yourself a couple of questions before you work out your schedule. Questions like these might include;
• If this is my training schedule over the next couple of months, what level of performance could I expect to achieve at that time?
• What training do I need to undertake to achieve a certain level of performance by a certain time?
• I need to peak on a certain date in the future. How should I plan my training to achieve this result?
• I have several competitions on various dates, how should I plan my training so as not to unduly compromise performance at any one of them?
• This has been my training schedule over the last several months. What will happen if I begin tapering now?
• In order to obtain optimum performance on a certain future date, when would be the best time to train hard, and when would it be wasteful?
Of course knowing what to do is quite difficult. Just saying I want to run 20km or be able to do 20 pull-up’s is not good enough – you need a more scientific approach and specific measure that has been devised is something called TRIMP (TRaining IMPulse). Here is some of the essential features to implement and follow the ‘Dose-Response’ theory;
• Regular training induces both fitness (which is good for performance) and fatigue (which is bad for performance). Of course, periods of no training cause both fitness and fatigue to decline.
• Good performance occurs when fitness is high and fatigue is low relative to each other.
• Fitness reacts more slowly than fatigue both when you train regularly and when you take a rest period. This, therefore, is the central principle around which an athlete’s training schedule is managed. Different athletes have different rates, which make things awkward for team training.
• To discern these rates for any individual requires a period of closely monitoring their training dosages and their performance levels. Analysis of the resultant data will yield these rates, but specialist software is required.
• Starting from an unfit state, heavy training initially produces a short-term decline in performance before improvements are seen.
• The time course for thorough adaptation stretches over several months, and a saturation level can be detected in many individuals after about five months.
• For optimal performance, a short period of abstaining from heavy training is essential. We know this as tapering and the resulting improvement we call peaking.
• Bouts of heavy training with longer rest periods between them seem to be better than training a lesser amount every day. Optimal performance is improved and the overtraining risk seems lessened.
• These ideas have been researched and proven in practice, but the effort required is not trivial. They have yet to produce a world champion!
To reach your peak at your desired time requires intense monitoring of training loads to ensure you are not under-prepared or unfit or that you over-extended yourself. The above however will give you a scientific base for monitoring and implementation.
The practical aspects of this should also be very clear. This means that you should;
• Develop a more scientific means of recording the volume of training that you undertake. (Position specific in-season, pre-season and off-season programs can also be requested)
• Keep this accurate and up-to-date.
• Use this to know when it’s been (or needs to be) heavy and know when it’s been (or needs to be) light. (You would usually have two different alternative training sequences or sessions which you could follow each day and depending on how your body recovered you can switch between the two.)
• Use it to plan both training sessions and rest intervals.
• Recognise that you cannot perform optimally week-in week-out.
• Recognise the importance of rest: between training sessions, just prior to competition events, and on occasions through the season.
So there you have it, maybe the ‘Dose-Response’ training method will help you, your team (or son) or just a social team you support, train and perform better – hey one of you might just become the next Bok coach and it’s my duty to help you prepare!
**The original theory and studies were tested and published by Prof R. Hugh Morton of the Massey University. The ‘Dose-Response’ theory was initially studied for individual athletes but through the courses I attended and materials now available it has been adapted to work in team sports like rugby. Additional references or material available on request.
118@Tripples – Hy is wel op toer saam met die Bokke, maar issie in die match 22 nie….
Flok, ons kon hom darem handig gebruik het in plaas van Watermeyer…………. oi !
@K9-MonsterLeeu – #119 moet ek nou verras wees huh? hehehehe mens kan mossie op jou staat maak vir niks nie 😉
@grootblousmile – #121 wat dink jy gaan gebeur tussen die guppies en ons?
123@Tripples – Moeilike call, kan enige kant toe val….
@grootblousmile – #124 Hmmm dis wat ek ook se, darrem het ons home game advantage, hoop nat Burten Francis speel beter….Ai tog en ons scrums, oh my soul!!!! Shocking
125@Tripples – Tjarks het op hul tuisveld sleg verloor teen WP, ons het verloor daar op Nuweland teen WP…
Tjarks se agterlyn kliek vir my beter as die Bulle se agterlyn…
Bulle se vaskopstut is hiperkak…. Tjarks het klompie voorryprobleme en beserings van hule eie…
Hang af wie die hongerste is, Saterdag…
@Tripples – jy weet natuurlik as julle die een verloor en vrystaat wen die wp begin dinge moeilik raak vir julle.
127@K9-MonsterLeeu – As is verbrande hout…. Lions is in dieselfde bootjie…
@K9-MonsterLeeu – ja ja ja welpie maar danis die bokke terug….dan begin dinge vir die Cheaters/copy cats/wiepee-ers etc moeilik raak
@grootblousmile – jip ek weet.
@Tripples – Vraag: Hoe lus gaan ‘n bok wees om in die CC sy beste te gee? Na soveel top rugby die afgelope maande?
@K9-MonsterLeeu – #131 hy moet maar net, kry verdomp baie geld en Habananana skuld ons vir oulaas ‘n kerrie koppie dna kan hy maar daar by die plat berg se mense chill!!!!
131@K9-MonsterLeeu – Halfspelende Bokke gaan steeds beter wees as van die spelers wat daar is.
Olivier gaan vars en lus wees, Vic en Bakkies maak ‘n mooosa verskil…. Pakslae gaan lus vir speel wees want hy het min op toer gespeel….
Morne Steyn gaan die dinamika van die Bulle se agterspel heeltemal weer rigting gee, in vergelyking met Francis of Brummer.
Habana sal gemotiveerd wees om sy tyd by die Bulle goed af te sluit….
@grootblousmile – #133, presies wat ek wou se net met meer vleis hehehe
ok maters, moet nou weer aan die werk spring…lekker dag verder
@Tripples –
Moenie worry nie Habana sal die Koppie sien as hy kaap toe kom.
134@Tripples – Cheers
@Morné – Die RWC koppie?
@grootblousmile – WO is heeltemaal wedstryd verroes en onfiks. Vic en Bakkies se lywe is kis. Habana het nie meer ‘n saak met die bulle nie. Hy sien nou net daai WP trui en sy bankrekening.
@Tripples – koebaai.
@grootblousmile – Spies gaan nie die span verbeter nie. Die ou wat die grootste invloed sal hê is FdP.
138@K9-MonsterLeeu – Sal maar sien… ten minste het die Bulle klomp Bokke… Lions het vir Mossie…. oeps, het vir Mossie GEHAD…
Hehehe
Weereens, ek was een van die gelukkiges wat nie laasnaweek se tjol aanskou het nie, maar Fourie duPreez is seker die mees waardevolste speler in die Bokspan! Hy gaan ‘n moerse verskil maak aan enige span waar hy in speel. Baie van die Bokke gaan lekker lyfseer wees na die 3N. Versal ouens soos Bakkies en Spies en Habana wat met niggels gesukkel het die laaste paar weke. Maak die Bulle die finale, en al speel hulle op Durban od Nuweland, is hulle beslis die gunstelinge om te wen, maar hulle moet eers die semi’s en die finale maak… Verloor hulle die naweek teen die Sharks, en die WP verloor teen die Cheetahs gaan die pad na ‘n semi baie laaaaaank raak vir die manne met die horinkies.
Maar vir eers worry ek oor my eie span. As ons die naweek kan wen gaan dinge baie makliker wees vorentoe. Ek verstaan net nie hoe die WP nie ‘n langer kontrak met Chris Jack kon beding nie…
@grootblousmile –
En dit wil voorkom of Baywatch ook deesdae Andre Pretoors siekte het??
143@KingPaul – Ja, seker iets in JHB se water….
As ons Saterdag verloor, mag dit dalk ‘n paar spelers se laaste kans in die Groen & Goud wees. As die AllBlacks ons opkeil in die skrums kan ek nie sien hoe ons kan volhard met daai Sharks voorry nie. Of die Bokke moet dringend ‘n spesialis skrum afrigter (Os du Rand??) kry om te kom help.
Ek gaan eers rondry…. flok, ek sit en gaap hier op kantoor… nie omdat ek nie fokken baie werk het nie, maar omdat ek lekker sou kon gaan lê het…. weetie hoekom is ek so moeg nie.
Maar gou Helkom gaan betaal, koeldrank koop… sulke goed… gatvol vir die kantoor….
145@KingPaul – Mathew Proudfoot of Dougie Heymans vir skrum-afriger….
@grootblousmile –
Het jy nie gisteraand dalk te veel seekos (skulpvis) ge-eet nie??
148@KingPaul – Heelwat…. hoopie dit was AF nie….. hehehehe
@grootblousmile – 149
hehehe
Cheers, gaan ook gou ‘n paar draaie ry.
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