60 days intensive training period

[xo-karate]

I have 60 days for training

My plan is to have 2 total recovery days per week. This means walking, very low intensity crosscountry skiing, stretching and watching DVDs or Youtube for instructions.

Other days idea is to have 3 training sessions per day - BUT!

Two are techniques and stretching - semi low intensity.

This leaves two high intensity weight training and

3 - 4 regular training sessions in dojo (Mostly BJJ, but depending on timetable it might be also Karate or boxing.)

My biggest consern is over training - and on the otherhand not getting full speed. (I feel that one needs to do high intensity atleast once per week - max out:-)

I'm not young so recovery is very much lower than it used to be. There is no reason for the program. (Maybe to get in better shape for next golf season

Any thoughts?

[bushido_man96]

If you have two days dedicated to recovery, that will help. I'm not sure I would do low-intensity anything on those days, except for some stretching. Just rest, especially if you are going to be doing that much dojo time on the other days.

But, if you feel that you are overtraining, by all means back off a day, or even a session during one of your days.

It would be a blast to be able to train that much.

[xo-karate]

Having two months very much dedicated for training makes me want to learn in a progressive way. Just going to regular dojo classes will not give the best result. I'll probably do my own learning program for different techniques.

(9 am - 11 am. Low intensity.) In boxing and karate I will just do shadow boxing and heavy bag and my usual coordination and footwork drills. This is kind of staying flexible and maintaining basic technique stuff. (Not trying to learn much new.)

(1 pm - 3 pm. Technical learning.)In BJJ I am just starting. Finished my basic entry course and starting to roll with rest of the club. Maybe I'll follow the Gracie University in my mid day sessions or start to practise different scenarios from basic posistions. (But something systematic.)

(6 pm - 8 pm. Actual exercise.) I'm planning to have high intensity days just before recovery days. Like doing maximum intensity weights and letting muscle grow next day. (Muscle grows in rest/recovery.) Otherwise regular dojo - mostly BJJ, but might be Shooto, Karate or Boxing

Did a blog for a training diary:

http://2012xo.blogspot.com

[sensei8]

While it's a far fetched thing to worry about, but still possible...BURNOUT! Intensive training might lead to one to experience some type of temporary burnout for one reason or another.

[xo-karate]

BURNOUT vs over training?

What would the signs be? How do I notice or be aware of it?

[sensei8]

BURNOUT vs over training?

What would the signs be? How do I notice or be aware of it?

When you wake up one morning and you talk yourself out of training that day: this could be a sign of burnout.

When you take short-cuts in your usual length of training and excuse it away: this could be another sign of burnout

When you suddenly stop training because the mundane repetitive nature of training is weighing...again, all of a sudden: this could be another sign of burnout.

[bushido_man96]

I agree that burnout can be a factor to consider. However, I think you've made a step in the right direction by limiting to 60 days; you know there is an end, and therefore, I think you can keep yourself motivated through that end.

As far as overtraining goes, your body will tell you that. Soreness will be natural, and should pass after the first week, most likely, as your body adjusts. The body is quite capable of amazing things. The mind usually gets in the way. But, if you find yourself sore for a month or so, and your technical training suffers to the point where you could be risking injuring yourself or a training partner, then you are likley overtraining, and should take some days to rest and recover. Then, you may need to re-evaluate your training regimine to something your body can handle.

[xo-karate]

After first 9 days overtraining has not been the problem. Problem has been keeping up with the schedule. First a small knee injury slowed down for few days and then a mandatory visit to relatives cut down two days.

Many recovery days:-)