Overtraining and recovery

Overtraining

Overtraining syndrome (OTS) is a state of excessive training stress, fatigue, and under-recovery, leading to performance decline.

Signs and symptoms of overtraining

• Reduced strength and power output
• Chronic fatigue and sleep disturbances
• Increased cortisol and decreased testosterone
• Elevated resting heart rate
• Decreased motivation and mental fatigue
• Higher injury risk

Types of overtraining

1. Functional overreaching (FOR): Temporary fatigue that resolves with adequate recovery.
2. Non-functional overreaching (NFOR): More severe fatigue that can last weeks.
3. Overtraining syndrome (OTS): Chronic performance decline lasting months or longer.

While OTS can occur, it is relatively rare. Non-functional overreaching is more common and represents the greater concern for most athletes.

Prevention strategies

• Monitor volume & intensity: Avoid excessive high-intensity loading.
• Ensure proper recovery: Prioritize sleep, nutrition, and rest days.
• Use periodization: Rotate training intensity to prevent burnout.
• Track performance indicators: Watch for declining strength, mood changes, and elevated RHR.

The overtraining continuum

Overtraining develops in stages, as shown in figure below

1. Acute fatigue (days): Temporary performance reduction, typically resolved with short-term recovery.
2. Functional overreaching (FOR) (days to weeks): Short-term fatigue with a temporary decline in performance followed by supercompensation if managed properly.
3. Non-functional overreaching (NFOR) (weeks to months): Extended fatigue with diminishing performance returns and prolonged recovery time.
4. Overtraining syndrome (OTS) (months to years): Severe, chronic fatigue with persistent performance decline and systemic physiological dysfunction.

Signs and symptoms of overtraining

Overtraining manifests across multiple systems, including:

These effects collectively impair strength, power, endurance, and mental resilience.

Factors contributing to overtraining

• Excessive training load: Rapid volume or intensity increases without proper progression.
• Inadequate recovery: Poor sleep, insufficient rest days, or suboptimal nutrition.
• Psychological stress: External stressors such as competition pressure, lifestyle demands, and lack of motivation.

Mistakes leading to overtraining

Common training errors that increase overtraining risk include:

• Lack of periodization: Failing to cycle intensity and volume.
• Training monotony: Repetitive routines without variation.
• Excessive competition frequency: Allowing insufficient recovery between high-intensity performances.
• Ignoring psychological indicators: Overlooking signs such as mood swings, anxiety, or depression.

Monitoring performance tests, such as vertical jump or sprint times, can also help with the early detection of overtraining.

Hormonal markers of overtraining

Endocrine function is a key indicator of overtraining. Research suggests:

• Lower testosterone/cortisol ratios: An imbalance in anabolic (testosterone) vs. catabolic (cortisol) hormones.
• Reduced growth hormone (GH) & IGF-1: Impairs muscle repair and hypertrophy.
• Altered catecholamines (epinephrine/norepinephrine): Leads to increased stress responses and poor recovery.

Monitoring hormonal changes can help detect early signs of overtraining.

Psychological factors in overtraining

Mood disturbances are a reliable indicator of overtraining. Symptoms include:

• Decreased motivation & confidence
• Increased irritability & anxiety
• Poor concentration & cognitive fatigue

Regular psychological assessments, such as the Profile of Mood States (POMS), can help detect mental fatigue before physical decline occurs.

Detraining: The reversal of adaptations

Detraining refers to the loss of physiological adaptations due to reduced training stimulus. This occurs when an athlete significantly reduces or stops training.

Effects of detraining

Detraining effects are influenced by:

• Training history: Well-trained athletes retain strength and neuromuscular adaptations longer.
• Duration of inactivity: The longer the detraining period, the greater the loss of muscle size, strength, and endurance.
• Type of training cessation: A complete stop in training causes faster performance decline than reduced frequency or intensity.

Strategies to minimize detraining effects

• Maintain low-volume, high-intensity training: 1-2 weekly strength sessions can preserve muscle mass and strength.
• Use cross-training: Engaging in different physical activities can help maintain cardiovascular and muscular fitness.
• Gradual return to training: Avoid excessive volume/intensity increases after an extended break.