Training load is the cumulative amount of stress placed on an individual from a single or multiple training sessions (structured or unstructured) over a period of time. Within our gym and training sessions we can use progressive overload to gradually increase stress on the musculoskeletal system to create adaptations needed to get stronger, quicker and improve our endurance.
Progressive overload can be achieved by altering intensity, duration, type and time of a specific exercise or session. However, if we continuously increase all these principles it may result in overtraining. This occurs with extreme overreaching with additional stressors (lack of sleep, inadequate nutrition, work stress etc) and a lack of recovery. Signs of over training may include unusual muscle soreness, performance plateaus, chronic fatigue, overuse injuries, recurrent illnesses and so on.
Opposing this we have supercompensation which refers to the post training period during which the trained function/parameter has a higher performance capacity than it did prior to the training period. If recover and nutrition is sufficient, this becomes the individuals new base line performance. By using progression overload we can gradually increase this baseline
Ways to monito training load
•RPE (rate of perceived exertion) can be used as a measure of how hard you worked in a session
•sRPE (session RPE) RPE x Session Duration; it gives a volume load measure
•Wearable devices; watches which track activity and also can link to workout apps to calculate exertion, hours slept, work to rest ratio etc