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Monday, May 28, 2018

FATIGUE INDICATORS


This gem from my files comes from a powerlifitng coach Chad Wesley-Smith from Juggernaut Training who I'm pretty sure I've mentioned a few times in the past.

This article looked at fatigue indicators. and here's the juicy bits.

- The 3 fatigue indicators are leading, concurrent and lagging

- Leading is fatigue that isn't super high yet but it's getting up there so you need to take this into account within your programming

- Concurrent is the fatigue that is high right now so you better address it immediately

- Lagging is evidence that fatigue has been high for some time (usually through dome form of heart rate variability testing)

- You need to keep an eye on all indicators and make sure that they are pointing all in the same direction and not just 1 or 2 f them or everything falls apart pretty quickly

- The goal is to train hard and let fatigue rise slowly and only once it;s high then do what you need to do to bring it down (micro dose, deload, rest etc)

- If leading indicators are high then look at things like previous days nutrition (under-eating, food selection, macros etc), previous days stress/recovery management (sleep, rest, outside stressors etc), previous weeks training volume/intensity/performance and jump height (power degrades faster then strength)

- If concurrent indicators are high then look at things like bar velocity, load rate of perceived exertion vs capability, relative performance (not progressing like you normally do) and grip strength.

If lagging indicators are high then look at things like heart rate variability, resting heart rate, desire to train, mood, appetite, sleep, illness, wear and tear and actual performance.

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