Timestamps:
Intro 0:00
Stress-Capacity Ratio 1:10
“Positive vs Destructive Training” 2:15
The path to positive adaptations or injury recovery 7:03
When an injury has been “rehabbed” 9:31
Tips for managing stress/capacity balance 10:10
“Judo” strength questions, Q&A 17:14
Show notes:
stress capacity model
Stress = how much total stress meaning stimulation & fatigue
Capacity = how much you can handle & recover from; acute or chronic
Stress comes from positive stress and negative stress which is stimulation and fatigue.
Stimulation is up-regulation of adaptation factors; hormones, anabolic or metabolic signals etc.
Fatigue is tissue damage, metabolic signals of breakdown, and compensatory mechanisms.
Both will always co exist and you can’t really have positive without negative but the ratio could be managed.
This balance between stress and capacity = our productive training, unproductive training, or injury occurrence.
When stress > capacity…we feel pain or injury
It must be just below enough that it raises cap without hurting you but not so low that it doesn’t challenge cap.
Stimulating vs breaking down is hard to judge at times: are you progressing at challenging intensity? (See post)
To improve your performance OR to recover from injury you need to follow this model:
Identify your rough capacity.
Stay under it while stressing the actual tissue or mechanisms you need to develop.
Push closer to the limits with breathing room.
Eat right and sleep well.
Manage mental health.
Do this continuously and check in with progress every 1-3 months to assess improvement or analyze status. (Review the checklist)
When capacity is raised to a level that can handle the stress of what you’re asking for: basketball, hiking, walking the dog, MMA, etc then yog have been successfully rehabbed or performance upgraded.
When you exceed the cap and get strong issues (pain > 5/10 or function collapse) then pull back and restart the process from a lower point again.
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