The 60% Rule

How to Maximize Overtraining

To many, maximizing overtraining may sound a bit like an oxymoron. In the late 1960’s Russian exercise scientists discovered that after 3 weeks of “very hard” strength and conditioning work the athletes needed to back off a little on their training. They found that applying 60 percent of the workload in the fourth week allowed the body to recover and perform better the following 3 weeks.

For example, if Herman Maier were to perform 20 sets of different exercises in his 60 minute routine at 100 percent of his 5 rep max in the first 3 weeks of the month, he would need to back off to 12 sets @ 60% of his 5 rep max in the final week? Make sense?

Here’s a more detailed example of a common strength building routine:

Week 1:

Frequency: 5 days/week

Duration: 60-70 minutes

Intensity: 100% of 5 Rep Max (or 85% of 1 Rep Max for 5 reps)

Number of Exercises: 5

Number of Sets: 20

Rest Interval: 60-120 seconds

Week 2:

Frequency: 5 days/week

Duration: 60-70 minutes

Intensity: 100% of 5 Rep Max (or 85% of 1 Rep Max for 5 reps)

Number of Exercises: 6

Number of Sets: 24

Rest Interval: 60-120 seconds

Week 3:

Frequency: 5 days/week

Duration: 60-70 minutes

Intensity: 100% of 5 Rep Max (or 85% of 1 Rep Max for 5 reps)

Number of Exercises: 6

Number of Sets: 24

Rest Interval: 60-120 seconds

Week 4

Frequency: 3 days/week (60% of 5 days)

Duration: 35-40 minutes (60% of 60-70 minutes)

Intensity: 60% of 5 Rep Max

Number of Exercises: 3-4

Number of Sets: 12-14

Rest Interval: 60-120 seconds

As you can see I have decreased the workload by 40 percent for week 4. The Soviets found that this gave the nervous and endocrine systems a “break” from the stress of the previous 3 weeks workouts. I have implemented this with many of my athletes over the years with good success. As people differ so will their results. Some find that 5 weeks of very intense training followed by a week of implementing the 60 percent rule works better.

Anecdotally I have found that those who might be a little “under the weather” also benefit from using the 60% rule. When many of my clients have had a late night or have come down with the common cold I drop the workout duration and intensity to approximately 60% of what they would normally do. This way they still get a workout without overly stressing their immune system.

Give it a shot and let us know what kind of results you experience.

Always remember to consult your physician before beginning any new workout or nutrition program.

Stay Fit Skiing!
Andrew Hooge, CSCS
www.fitskiing.com

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