losing strength and conditioning?

[NeilD]

Been thinking this through.. how long does it normally take to lose your conditioning and strength? I've had some experience gaining it, but NOT losing it lol...

I've been out for a week now thanks to surgery on my eye socket.. was going to start again today, but probably not a good idea to push my luck with the stitches and such in there...

Any ideas?

[black gerbil1]

my strength usually drops after about a 1 week + out of the gym, only takes a week or so to get back to normal though.

[Craig]

Just had 3.5 weeks off as I went backpacking around Mexico (no training at all, less strict diet, quite a bit of beer/tequila despite not drinking much back home) and lost around 10kg off my bench and squat (just two examples).

I tend to go backpacking two or three times a year and find that if I have 3 weeks off it will take me about 3/4 weeks to get back to where I was. The first week back is normally DOMS hell!

Craig.

[Jamie Taylor]

Might be wrong but Im pretty sure you lose fitness quicker than strength and its usually between 1 and 2 weeks ( closer to 2 )where you will see a drop in fitness.

[OllieR]

Technically you can maintain your max strength levels to within 10% for upto 21 days (the higher your training age the longer you will be able to go). But unless your a powerlifter / weightlifter / bodybuilder chances are it will be less than this time before you see a significant drop off.

vern gambetta said that development and decline of physical characteristics occurs in th following way.

Flexibility – Day to day

Strength – Week to Week

Speed – Month to Month

Work Capacity – Year to Year.


Probably about right from personal experience.

[Craig]

Technically you can maintain your max strength levels to within 10% for upto 21 days

I would agree with that from personal experience as in the 3.5 weeks off my bench went from 3 x 8 of 110kg to 3 x 8 of 100kg which is just under 10%. My squat lost just under 10% as well.

[Rs1]

Very close to time for time in my case. If i'm out for a month it'll take a month to get back, 2 out....2 to get back etc.

[Wiegieboard]

I've had a couple of times where I've achieved a personal best lift, not trained for 2 or 3 weeks and come back to beat it.

Cardio wise though if I've peaked, stopped and come back to it say 3 weeks later, I've definately lost some ability. I do suffer bad exercise induced asthma though.

[OllieR]

I've had a couple of times where I've achieved a personal best lift, not trained for 2 or 3 weeks and come back to beat it.

Cardio wise though if I've peaked, stopped and come back to it say 3 weeks later, I've definately lost some ability. I do suffer bad exercise induced asthma though.


did you happen to be training hard before the time off ? if so that is a classic super compensation result. I know a few coaches who train their athletes to the point of over training (and emotional breakdown !) and then back right off for around 10 -14 days. On return they usually smash all their pb's.

[Graz]

Flexibility – Day to day

Strength – Week to Week

Speed – Month to Month

Work Capacity – Year to Year.


Probably about right from personal experience.

On the Flexibility side of things... If I stretch 3 days a week and do nothing for 4 days am I losing a days worth of flexibility a week?

Sorry if the question sounds a bit dumb. Guess I'm interested in what the optimum is for increasing flexibility.

[Graz]

Ollie

Sorry, another question...

If you spend the first X weeks of a fighters program building up their strength, how do you ensure that they maintain that strengh until they fight.

If I'm reading the above correctly it suggests you can lose strength on a weekly basis? Does the activity that happens during the next stages maintain this strength, and how does this all get affected by a weight cut?

May be easier for me to pop down the M1 rather than keep posting!!:o

[Wiegieboard]

did you happen to be training hard before the time off ? if so that is a classic super compensation result. I know a few coaches who train their athletes to the point of over training (and emotional breakdown !) and then back right off for around 10 -14 days. On return they usually smash all their pb's.

Indeed I was. I'm an advocate of the short session duration with very high workrate during sets style of strength training.I would do six week cycles of a specific rep. range, up the intensity a large amount in the last two weeks and then not train for two weeks (because it worked best for me) before hitting back in a different rep. range. I used to utilise microcycles often in the past also. I tend to be quite good at retaining my strength generally though which is good as there have been periods of time in my life when I've maybe not been able to train for quite a while.

At first I only thought hypercompensation came within a sensible time after your workout but I've still gained after quite a while like I said. Interesting stuff our bodies lol.

[OllieR]

Flexibility is a funny topic, and i'm still not sure the optimal protocols. I usually advocate that if flexibility is a major limiting factor to performance then you need to address it as such and target it as often as possible..... however if you are just stretching it keep things ticking over and iron out any tight spots then i think you need to find what works for you personally.

As for maintaining strength in fighters i use contrast work as we get closer to a fight. So up until the week before the fight we will still lift heavy contrasted with a power / rate of force dev exercise. The key is to limit the volume though.You have to remember that this close to the fight you are not looking to sinificantly fatigue the cns but just top it up so you don't start to lose strength. I would suggest selecting an exercise and using 3 progressive warm up sets, then 1 set at max intensity. Then leave it there.

[Predator]

did you happen to be training hard before the time off ? if so that is a classic super compensation result. I know a few coaches who train their athletes to the point of over training (and emotional breakdown !) and then back right off for around 10 -14 days. On return they usually smash all their pb's.

This happened to me yesturday,

Havn't done weights in 2 weeks went back and beat all my PBs last nite.

felt good, Went to training after gym and had Wallhead rip my head of 3 times and fat man Hardy mount me for 3 fucking minutes! :mad:

[theOutlaw]

fat man hardy?

i dont think i have met him, but it sounds to me like he just stole your title of 'kingpin'...

[Predator]

fat man hardy?

i dont think i have met him, but it sounds to me like he just stole your title of 'kingpin'...

yeah i dont think you know him.

He's on "The list"

Found this on crimestoppers.com

http://media.ufc.tv/i.cfc?method=get&w=550&cs=1&s=FD10AE53-1422-0E8C-9A8E30FCFF6469D2.jpg