Blog Post ✍️ : Avoid Injuries by Training Efficiently
- christophernetley
- Mar 24
- 4 min read
Train Stimulus vs. Train Stress
Stimulus and stress are words often used interchangeably as if they have the same meaning. When attempting to reduce injuries, it’s beneficial to distinguish between these words. Most people don’t think about the dynamic relationship between a training stimulus and the stress it puts on the body. If you’re interested in reducing injuries, you should consider this relationship, and I’ll explain why!
Important Definitions
Stimulus: The “external load.” (e.g., 200lb back squat, 50 burpees, 400m run, etc.)
Stress: The “internal load.” (how an individual deals with a stimulus)
Stress can be productive or non-productive. Productive stress entices your body to adapt toward a specific goal (e.g., you get stronger). Non-productive stress doesn’t generate an adaptation toward a desired goal (e.g., you get injured).
For example, setting yourself on fire is stressful but won’t make you stronger. More stress is not necessarily better unless it’s the correct stress to drive your desired adaptation.
Stress can be measured with tools such as target heart rate zones.
A training stimulus can produce different stress responses
Stress is your body’s interpretation of the workout. The stimulus is the exercise and/or programming used to create the stress.
Stress (“internal load”) determines the changes your body will make.
The stimulus is the tool used to apply stress to the body.
Your body doesn’t know how much weight is on a barbell. Your body only understands the stress a loaded barbell exerts on the muscles, joints, and other bodily systems.
Here’s an example. Let’s take a 225lb NFL player, load a barbell with his body weight, and ask him to max out (as many reps as possible without stopping). The NFL player will probably max out in double digits. For him, 225lb is a muscular endurance training stress. When he’s done, let’s leave the 225lb barbell in the rack and ask a 110lb female high school cheerleader to max out (as many reps as possible with a 225lb back squat). If she can get the barbell out of the rack, at best, 225lb might be her 1-2 rep max. For her, 225lb is a true strength training stress. In this scenario, the training stimulus doesn’t change (a 225lb back squat for both athletes); however, the stress (“internal load”) is different for each person. Based on the different internal loads, each athlete will produce different adaptations.
One athlete will adapt to the training stress with improved muscular endurance.
The other athlete will adapt to the training stress with improved strength or an injury.
Some days, you will walk into the gym feeling like an NFL player, physically and mentally ready to dominate a stressful stimulus. On other days, you may feel more like a high school cheerleader. A stimulus can stay the same, and the stress response can change depending on how you respond to the training.
How does this help reduce injuries?
Firstly, what is your training goal? Are you trying to qualify for the CrossFit Games, or are you trying to be healthy and look good by the pool this Summer? Define your training goals as clearly as possible.
Once you define your goals, be honest with yourself why those goals are important to you. This simple exercise will serve as your motivation on days when you don’t want to train. The answers to these questions will also help you make valuable training decisions that may save you from your ego and help keep you off the injured reserve list.
Back-planning can occur once you have training goals and you understand why those goals are important to you.
If you don’t write your own programming (which most of us don’t), then you need to be able to customize a preprogrammed session to fit your training goals.
Preview the training session, contemplate your goals, and decide what kind of stress you need to get out of that session. You must determine the appropriate “internal load” for that day.
How do you want to feel during the workout and after the entire session?
How does this specific training session fit into your overall plan?
Once you determine the appropriate stress level (your “internal load”), then it becomes very simple to select the stimulus (your optimal “external load”). If you’re a CrossFitter, a suggested stimulus is presented before every session begins. If you are less skilled with specific movements, didn’t sleep well, or are not mentally/physically ready for higher intensities, utilize this opportunity to customize your training session.
Ask yourself, “Am I an NFL player or a high school cheerleader today?”
Customize your training session accordingly.
Back Planning Cheatsheet
What are my goals?
Based on my goals and how I feel today, what stress levels (“internal load”) will I accept during this workout?
How will I customize this workout appropriately based on the stress levels (“internal load”) that I want?
What is today's programmed training stimulus (“external load”)?
How am I going to customize the stimulus (“external load”) to produce my desired stress levels (“internal load”) so that I move closer to my long-term goals?
Burning your candle at both ends | Not a great training strategy 🤔
Asking yourself these questions will save you from aches, pains, and unnecessary injuries.
You need a training stimulus that drives productive stress (moving you toward a desirable adaptation) while minimizing fatigue.
Training efficiency is paramount!
✅ You are looking for the lowest level of stress that will produce your desired results. Many people go to the gym with the opposite attitude and try to induce the most stress possible.
✅ Training efficiency results in fewer injuries. Fewer injuries result in more training sessions per year. Increasing training volume annually while simultaneously reducing injuries should produce better results.
✅ We get into trouble when we fall into a pattern of chasing maximum training stress too often.
✅ We are NOT chasing maximum fatigue. We’re chasing our goals. There are appropriate times to redline a training session; however, maximum stress levels should be used strategically to reach our training goals.
✅ Maximum training stress as a default setting and subpar recovery efforts contribute to injuries—more on recovery in the following email.
I hope this helps!
Where to find Chris Netley:
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