REST AND STRESS
LEAD TO SUCCESS
3. SPLIT SQUAT WITH
BANDED WOOD CHOP
4. PLANK WITH
A LT E R N AT I N G A R M R OW S
5.
PLANK WITH SIDE
TOE TOUCHES
BY DOUGAL ALL AN
T
he goal of any training program is to improve or maximise
the other if we expect to improve.
performance in some way over a period of time. Each
A clever coach can periodise an athlete’s
time we train (e.g. swim, bike or run) we are introducing a
training in such a way that the levels of
8-12 display
reps (alternating
throughout)
physiological stress to our body. The most obvious
both stress
and recovery allow for 8-12 reps (alternating throughout)
• Keep that
elbow close
to body to
on occur
pull and
• Initiate leg lift and side reaches with
of this is the tissue damage caused by a hard training session
adaptation
consistently over
to ‘slide’ shoulder
blade
towards overload. The next
glute muscles
leads to sore muscles a day or two later. Whether this is aim
healthy
time, i.e.
progressive
10-12 reps per side (can use a bicycle
midline
during
the
row
• Maintain stable and even hip position
stress or unhealthy stress generally depends on how we manage
trick is to try and structure the
tube for band!)
• Maintain stable stress-adaptation
and even hip position
(you could also balance your drink
the recovery before and afterwards.
response to have the
• Twist to side that front leg is on
(you
could
balance
your
drink
bottle
When done right, the stress caused by training causes a
athlete experience a ‘peak’ in health bottle
and on lower back to test this during
• Stay tall throughout movement
on lower
test this
during
the same time as their
the goal
exercise too).
momentary ‘drop’ in our physiological status (which is why
you’ll back to fitness
status
at the
• Maintain stable and even hip position
exercise).
find the harder the session, generally the more tired and/or
race or event. Generally speaking this involves a
(don’t let hips ‘follow’ hands)
sore you will feel afterwards). This is the ‘stress’ response. When
'taper’ period where the adaptation to a chronic
• Create rotation from core (visualise
we nail the recovery (quality and quantity) our physiological
training load becomes the main focus and recovery
following your hands with your belly
status bounces back to the same or a slightly higher level than
is strategically prioritised. In Training Peaks terms for example, this
button)
before as our body adapts to the stresses/loads we introduced
may involve trying to achieve a Training Stress Balance (TSB) of
• Back knee rested on ground or
in training. This is the ‘adaptation’ response where the body
+20-30 come race day.
elevated above ground for greater
‘supercompensates’ for the stresses caused by training. If our
So remember that recovery (adaptation) is of equal importance
training stress.
training is structured right, we generally see a pattern of stress
to training (stress). One without the other will be detrimental
and adaptation responses that lead to an upwards trend on
over time. Placing equal value on both is how we manage overall
physiological status over time (known as progressive overload).
training loads and see long term performance improvements and
If we fail to recover enough and continue to stress our body
optimal health and fitness levels.
without allowing for the adaptation response, we are likely to
6 or
. injured
PRON
E C O B R A If we allow too much
7. D E A D B U G
end up sick
(over-training).
recovery post-training stress, we are less likely to maximise the
supercompensation response (under-training). A good coach/
athlete is able to identify an appropriate level of stress and
subsequent recovery needed, to allow the longitudinal adaptation
response to move performance in an upward trending
direction over time.
So how does this actually look? Well it depends on what scale
we are thinking. At a daily level it means recovering between
and after training session with good nutrition and physical rest.
Figure 1 Example of a 3 week build - 1 week
It might also involve more pro-active forms of recovery such as
recovery mesocycle structure with upward trend
massage, ice baths or yoga. Active recovery for a triathlete may
also involve the clever placement of swim sessions that follow
particularly stressful/key bike and/or run sessions or vice versa. On
a weekly scale (or within one ‘microcycle’) it can mean factoring in
a full rest day or two. These will often follow a particularly hard or
long 5-6
training
day.
Across
multiple
weeks
it throughout
reps of
a 10
second
hold at
top (within one ‘mesocycle’)
Alternating
will mean
factoring
in lower
or ‘recovery’
training
and one
deep breath
at volume/intensity
bottom
• Keep
pressure between lower back
weeks,
usually reps
after 2-3 build or overload weeks. On the and
scale
of floor by maintaining active
between
the
multiple
months
(or across
a macrocycle)
it can mean inclusion
of muscles (similar to how
• Aim
to squeeze
shoulder
blades
abdominal
prolonged
recovery
periods
off-seasons
together
at midline
while or you
hold at to allow more
you holistic
would initiate an ab crunch, you
levels
of top
restoration/recovery.
the
of this exercise
can self-monitor by placing fingertips
In • my
opinion,
sustain of
physical
and back
mental health and
Include
the to
muscles
the lower
under lower back and keep pressure on
longevity
in the
need
plan periods of passive
to gently
life sport,
chest we
from
the to
floor
top rest
of fingers)
and • recovery
too. in While
our neutral
legs ‘rest’
while we swim or • our
Keep neck
relaxed
position
Do arms
not allow hip or knee to come
‘rest’ by
while
we run,
our heart
continues to work at an elevated
rate 90 degrees at top of
looking
directly
downwards
back past
and throughout
our sympathetic nervous system is in overdrive. True
physical
movement
rest involving relaxation and downtime is critical not just
to our speed of movement moderate
• Keep
aspirations of remaining physically active for life but also
our full control throughout
to to
allow
long-term health and prosperity.
The fact is, we cannot expect to constantly ‘climb upwards’
with training and performance. Stress and adaptation (rest) are of
equal importance and we cannot have too much of one without
H OTOS BY A M Y A L L E N
Figure 2 Stress Adaptation Trends. Credit: Brent P Steepe
PROFESSIONAL ENDURANCE AND STRENGTH
COACHING AND PROGRAMMING
by Dougal Allan, pro athlete and coach (BPhEd [Hons])
26 | MULTISPORT MAGAZINE
learn more at www.dougalallan.com
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