One night of sleep deprivation decreases treadmill endurance performance
( European Journal of Applied Physiology 2009; 107: 155-161)
Pickett and Morris (1) reported that time to exhaustion (TTE) was unaltered following 30 h of sleep deprivation, whereas Martin (2) reported only a marginally (P = 0.05) significant decrease in TTE following 36 h of sleep deprivation. In addition, the effect of sleep deprivation on pacing is unknown as previous investigations used time to exhaustion rather than fixed end point tests to determine performance. The nature of these tests require that athletes exercise until exhausted, which is unlike most athletic events. For this reason, the authors of this investigation used a distance-based timed test to examine the effect of sleep deprivation on endurance performance.
This study examined the effect of one night of sleep deprivation on pre-loaded, 30 minute, self-paced endurance performance. In addition, the authors investigated how sleep deprivation effects pacing, cardiorespiratory, thermoregulatory, and perceived exertion. It was hypothesized that endurance performance would decrease following 30 hours of sleep deprivation.
In this investigation, 30 hours of sleep deprivation was shown to have a negative impact on pre-loaded endurance performance. Even though the subjects completed a shorter distance after sleep deprivation, their perception of effort (RPE) was the same in both trials. This indicates that the subjects felt like they were working just as hard in the sleep deprivation trial as they had under control conditions. Therefore, it is possible that sleep deprivation affects performance through alterations in perceived exertion.
In addition to endurance performance, the authors examined cardiorespiratory, and thermoregulatory responses to exercise. The results indicated that sleep deprivation has a limited effect on cardiorespiratory and thermoregulatory responses to exercise.
Peaking Strength:
1. Start @ 70/45 kg on the barbell and on the minute for as many minutes perform 1 squat clean; add 5kg to barbell per minute.
rest 5 min
2. Using the weight you finished with Dead Lift it on the minute for 2 reps every minute; add 10kg to barbell per minute.
rest 5 min
3. for time:
50 HSPU on parallettes
post loads and times to comments like this:
1. 130kg
2. 220 kg
3. 10:28 (include height of parallettes)
50 comments:
Coach,
What depth are we going to on the parallettes?
thanks
Interesting on the sleep deprivation thing. I almost commented on this subject on Monday. I had about 2 45 min naps over the previous 35 hrs when I did that training, and then didn't get to bed for another 10 hrs. When this has come up over the last few months, I have noticed I generally do better than I think I will (on that day). Sometimes PR's are set. The only think I think I can pinpoint getting worse is the wattage on short row sprints seems to "suffer". I feel ok, or normal or whatever is expected, but the wattage turns up lower regardless of my effort (or maybe perceived effort?). Anyway, just my observation.
Performed on Thursday, 11/04:
A. Bench press, 5-3-1 (+); finished with 244 for 8 reps
+
Three rounds for time of:
35 double-unders
25 push-ups
15 CTB pull-ups
7:30
Struggled with, well, everything. Also, I was cleared to begin loading squats on Monday, and started a basic linear progression with 3 x 5 @ 45 lbs., plans to increase 10 lbs. twice/week.
1: 95kg
2: 160kg
3: 9.45 to Ab Mat, no paralettes
Not surprising with the sleep deprivation, but good to have the confirmation.
Soren
1. 107 kg
2. 184 kg
3. 8:10 not Rx'd did 30 strict.
1. 145
2. 225
3. 15:34
Had more in me on the deads but ran out of room on the bar.
2009 games standard on HSPU
Man that's a fun WOD.
A. 88kg (went up by 10# each min)
B. 152kg (went up by 20# each min)
C. 32 in 11:30 (ran out of time)used 5" parallettes-too ambious
A- 98kg, dumped 102 at bottom
B- 157kg, 166kg back felt tight so shut it down.
C- 11:10, done on 12" boxes head below hands and all strict
sean, choose a ROM that will get you into singles pretty quickly
1. 125kg
2. 220kg
3. 28:00 (5.5in)
been following a few days behind, we just jumped to real time...
a. 107kg
b. 156kg
c. 5:28 on plates and then head to floor
10-30 Tester Wod
Task 1 completed in 7:15 (21.5# ball)
20min break
Task 2 completed in 1:54 (170#)
No time for part 3 today may do tomorrow
DU's broke at 18 on rd 2, otherwise UB (felt pretty easy...)
Pt.2 easy also, but hard to squeeze in situps on time.
1: 80kg, felt easy but couldn't hit 85kg
2: 170kg, hit 175 once
3: 6:38* Not Rxd. head to plates, about 4" shy of full ROM. PR in number of reps, happy with that.
Deadlifts got heavy quickly towards the end, caught me by surprise.
Nik
1. 105kg
2. 175kg
3. 14:46 on 10kg bumpers, 2"
Got into the bottom with 110kg and sat there for about 5 seconds but tilted forward and dumped.
1. 107
2. 170
3. 9:36 with each hand on 12' box
Hit a wall quick on both 1 and 2 today. Part 1 pulls felt really strong, the catch not so much. Did too much snatch practice yesterday. Should've rested
1. 115 (pr#1 kg.)
2. 160
3. 11:48 (regular, not elevated)
Notes: happy with PR on cleans, felt good. DL felt really heavy quickly after that.
HSPU - still a weakness, so did regular to get as many strict as possible. Kipped about 12-15 of the 50. Need lots of practice.
1. 93kg
2. 130kg
3. not rx'd...15 on parellette 12" high, head down between but not to ground, +10 regular for a total of 25 in 9:26 and ran out of time and had to head to work.
at work 25 hspu on db's not for time.
1) 114kg
2) 193kg
3) 12:53 - not RX'd - no parallettes
Haven't gone real heavy on DL in a while so mentally shut it down.
Squat Clean: 80 kg (landed it cleanly but couldn't get out of the hole)
DL: 138kg
HSPU: 14:31. 12 inch parallettes to abmat = 9 inches below hands
Back after being sick for a couple of days....
Split Jerk from Wednesday:
225/235/245/255(f) - working on new rack position, felt good
No metcon..maybe tomorrow
Todays - used 10/20# jumps (no kg plates)
A. 102kg (225#), 111kg (f)
B. 193kg (425#), 202kg (f)
C. On paralletes from CrossFit Journal, head below hands - 14:39
Went to singles and clusters after the first 7 reps.
Brandon
1: 106kg
2: 156kg
3: 11:32
Height-35# dbs for parallettes set on 45# bumpers. Top of head to floor.
Part 1 - 285lbs
Part 2 - 455lbs
Part 3 - (did not do due to AC sprain)
1. 81.6 kg PR (increased only 2.27 kg each minute)
2. 136 kg PR
3. 4:29 (subbed HSPU progressions)
1. 111kg (245#)
2. 175kg
3. 18:21 off of 18' boxes, ears past hands
Notes: disappointed in deads. Just got a 1rm pr of 20# at 425# last sat, but couldn't move 405# today.
Won't be hitting this today. Off to victoria for the taranis winter challenge this weekend.
1. 77 kg
2. 117 kg
3. 30 HSPU from the ground, time constraints today - 8:00min.
1. 100 (failed on 105)
2. 150 (one rep at 160)
3. 12:16 (hands on 2' thick plates, maybe 10 reps where ROM was a little short)
Forgot to post last wod, did it yesterday
Split jerk - 80, 90, 100, 105, 110
6:11 forgot whether I was suppose to rest between sets, so just did straight through
1st of all...Rory you're friggin killin me man! Nice work bro!
A. 245#
B. 425#
C. 10:39
Notes: hspu on 10"parallettes and all strict.
Thought I'd be able to get more than 425 but happy to be able to hit 2 reps @ that weight after all those reps.
Great work today Dawgs!
A. 116kg
B. 198kg
C. 4:38 *did regular hspu, no parallettes* shlder has been a little tweaked lately.
A- 121 [25lb pr on squat clean]
B- 200
C- 23:56 [10" strict]
~gm2
a. 235# (had 245#, bounced twice in hole, couldn't get out)
b. 355# (375# for 1 on next set)
c. 9:57 (on parallettes, depth past ear)
1.107
2.175
3.26:53...used what I think were (about) 14" parallelettes...chin below hands every rep...very tough ROM, but I like a good challenge...first 4 UB...then singles...all strict
A. 285
B. 435
C. 8:06 (25 ring HSPU, shoulders to rings)
Notes:
- Got under 295, sloppy catch
- Called it at 435 for the sake of the back
- No paralletts, so I used rings
PS. Rory "I ran out of room on the bar" Hanlin, you're ridiculous.
PPS. Numbers are in pounds.
1. 125
2. 184
3. 8:55 no parallettes. used a couple 2 inch risers I found at the gym. Kipped the last 8 reps, all other reps were strict.
1. 102.3 kg (225 pounds)
2. 147.7 kg (325 pounds)
3. 35 reps in 25:10 (5" deficit) - first 20 strict, next 15 kip.
Progressed in 10lb jumps for cleans and 20lb jumps for deadlifts Stopped after 325 on the deads because they were getting ugly...probably going to be sore tomorrow. My speed strength > my slow strength. Ran out of time to finish the hspu's. 5 inch deficit (from top of parallettes to where head touched), p-lettes were the same distance apart as from my elbow to my fingertips. Some serious quad cramping going on during some of the more difficult reps.
Even though I didn't get to finish, and it was slow as hell, I am stoked to be able to do hspu's that deep, and strict. A full rom strict hspu on the p-lettes is big goal for me, and I think I'm getting close.
sorry i don't do things in kg. but, lbs. don't mean to be difficult.
squat clean 95, 105, 115, 125, 135, 145, missed 155.
dl 155, 185, 205, 225, 245, 265x1 failed #2
had to be assisted on hspu, on p. bars about 8" off ground. over ten minutes.
1. 100kg PR
2. 152kg
3. 14:35 off of bumper plates 4.5" to Ab mat
Part 1
Squat Clean 245#
Part 2
Deadlift 390#
Part 3
14:55 Games Standard.
m.28.6'4''.225lbs
a. 110kg (failed 3x at 115 getting out of the hole; rested a minute and got it)
b. 165kg (175kg x1--nothing left)
c. 50 regular strict with no added depth--14:40
1. 120 kg
2. 165 kg
3. 18 min (3 inches)
A. 107kg (pr)
B. 193kg
C. 9:20 (NOT Rx'd!! Hands on floor, head to mat-- I'm awful at these)
A: 100kg
B: 160kg
C: DNF. Tweaked shoulder. Scaled to strict off the floor.
1. 95kg
2. 170kg
3. 16,50
I really suck st HSPU.
F/31/133
1. Accidentally did back squats 150
2. 165
3. Used plates with 1.75" depth 17:41
Hi,
I hope all is well with you. Healthline just published an infographic detailing the effects of sleep deprivation on the body. This is an interactive chart allowing the reader to pick the side effect they want to learn more about.
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All the best,
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Healthline • The Power of Intelligent Health
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