005 - Training Load, Injury, and Illness
(1) Increased Training Load Raises Injury Risk, Especially at Key Moments
When training loads spike, injuries follow. This is especially true during preseason, competition peaks, and rapid increases in workload. The solution? Progressive overload with structure—not reckless volume spikes.
(2) A Sudden Jump in Training Load Wrecks Your Immune System
Crank up the workload too fast, and your immune system takes a hit. The study found that athletes who fail to recover within 7-21 days after a training spike are at greater risk of illness. That means if you’re constantly sick or rundown, your programming is the problem.
(3) Athlete Wellness Data Can Predict Injuries Before They Happen
Energy, sleep, mood, and stress levels are all linked to injury risk. If an athlete’s recovery markers are in the gutter, injuries aren’t “bad luck”—they’re inevitable. Want fewer injuries? Start tracking recovery like you track your lifts.
(4) Your Fitness History Dictates Your Injury Risk
Not all athletes handle training the same way. Strength, conditioning level, body comp, past injuries, and experience all affect how you absorb training loads. Smart programming accounts for the individual—cookie-cutter plans break athletes down.
(5) High Workload Can Actually Reduce Injury Risk
If It’s Consistent
Here’s the paradox: athletes who consistently train at high volumes build better resilience. The problem isn’t hard training - it’s silly training. Wild spikes and unpredictable changes create injuries; progressive, structured overload builds durability.
(6) Recovery Between Training and Games is Non-Negotiable
Short recovery cycles = more injuries and more illness. The research shows that inadequate recovery between matches leads to higher injury rates and reduced performance. Stack too many high-intensity sessions together, and the body breaks down.
Thick Necks Thrive, Weak Bodies Break
Stay Thick.
Jones CM, Griffiths PC, Mellalieu SD. Training Load and Fatigue Marker Associations with Injury and Illness: A Systematic Review of Longitudinal Studies. Sports Med. 2017;47(5):943-974. doi:10.1007/s40279-016-0619-5