Volume vs Intensity - Who Wins in Olympic Weightlifting?

Embarking on the journey of Olympic weightlifting? You are entering a world that requires technique, power, strength, mobility and clear understanding of key training principles. There are two essential parameters you must comprehend - volume and intensity. This article will delve into the specifics of volume and intensity in weightlifting, how to measure and manipulate them. Let`s unravel these concepts and empower you to better control your training process.

Volume in weightlifting refers to the total amount of work done for a specific period of time (exercise, session, week, mesocycle). It is usually calculated as the number of reps. In the early days coaches used to calculate weight in kg or even tonnage.

Training volume can be a solid factor in training routine, because it directly impacts on adaptation, muscle growth and strength. This idea is based on the science principle of overload, which suggests that in order to progress, athletes need to continuously increase the volume and training stress on their bodies.

It is important to manage volume smartly. Low amount of load may not provide enough stress for improvement, while too much can lead to overtraining and provoke injuries.

So you may also wonder, what is high volume training? Well, it depends, but shortly it involves performing a high number of sets and repetitions for each exercise and brings descent fatigue.

The optimal volume can vary widely, because it depends on factors, such as gender, training level, age, recovery capacity and goals of course.

In modern Olympic weightlifting volume is usually measured in total reps, but also as a total tonnage, which is calculated by multiplying the kilos lifted in each set by number of reps and then adding up the results for all sets.

Depending on school and athlete level load can be calculated from 50 or 70% of 1 RM.

Let's take a look on example what is volume in working out and approach to its calculation:

Weightlifting intensity refers to the tensity or quality of training work. There are four parameters of which intensity consist and which you need to monitor in the training process:

• absolute intensity, measures in kg;
• relative intensity, measures in % from 1 RM;
• reps distribution between intensity zones, measures in reps and %;
• rate of perceived exertion (RPE), measures from 1 to 10.

Intensity is a crucial aspect of training as it determines the level of stress placed on the athlete. In general higher intensity (means higher % of the 1 RM) are typically used for developing power and maximal strength, lower rate intensity mostly used for muscle growth improving technique and strength endurance.

Let's dive a bit deeply to parameters of which intensity consist:

In the context oа Olympic lifts, absolute intensity refers to actual average weight irrespective of an athlete`s maximum capacity.

For example:

• Snatch:
  2 sets of 3 reps at 70 kg, 3 sets of 2 reps at 80 kg, 2 sets of 1 rep at 85 kg
  
  First we will found out volume in kg in this exercise - 1070 kg

Absolute intensity can be useful in planning, analyzing and comparing the weights lifted by different athletes or by the same lifter over time.

In Olympic weightlifting relative intensity refers to the relation of weight of the bar to the one repetition max. It can be calculated to one specific lift or to whole exercises load, ect.

Let's take a look on examples:

If an athlete`s snatch 1 RM is 110 kg and during the session he snatched 85 kg, the related intensity of this attempt will be - 77,3 % (since 85 kg is 77,3% of 110 kg).

Another case, full snatch exercise calculation, if an athlete`s snatch 1 RM is 110 kg:

• Snatch:

In Olympic weightlifting, both volume and intensity are very important parameters of an effective training program and each plays a role in different aspects of performance.

The choice between focusing on volume or intensity isn't as straightforward as one being universally “better” than the other, as it very depends on the specific goals of the lifter, as well as his current training phase.

So, volume vs intensity for hypertrophy? Volume is generally considered to be a key driver of muscle growth. Higher volume workouts, which involve more sets and reps with a moderate intensity (60-80 %), can lead to more significant muscle hypertrophy.

Both volume and intensity are important for strength development, but in different ways. Training with high intensities (80-95%) is most effective for maximal strength growth, as it helps the nervous system to adapt to handling stress loads. Volume is also essential, as it contributes to muscle and strength development. A smart mix of two combinations of high intensity with low volume and moderate intensity with high volume is often recommended.

Power is particularly important in Oly movements: Snatch and Clean and Jerk require a great deal of explosive strength. The way to develop power is work on high intensities (80 % and more). However, need to remember that power relies on being able to move weight quickly, so it is also effective to work with lighter weights (50-70%) at high speed.

For tech improvement, lower intensities are typically programmed. This allows lifters to execute drills with proper form and without the excessive fatigue that can come from heavy weights. High volume can be beneficial here as well, as performing more reps gives the lifter more practice.

In fact, it depends on your specific goal. For muscle growth, higher volume is crucial. For increasing maximal strength and power, high intensity lifts are beneficial. Need to remember, that effective training program must include both, changing the focus between volume and intensity over different periods of training.

Volume or intensity for muscle growth? Intensity and volume both contribute to muscle growth, but in different ways. Volume is a total measure of sets and reps and is generally associated with muscle growth as it increases time under tension and stimulates muscle fibers to grow. Intensity, defined as quality of training work and usually calculates in % from 1 RM, is key for strength gains. However, training at high intensity can also stimulate muscle hypertrophy, especially for more experienced athletes.

An effective weightlifting program should incorporate a variety of volume and intensity combinations to target all aspects of training. It must be done in a periodized manner, with different phases of training. For example, a lifter might spend a few weeks focusing on volume to build muscles and improve technique. Then, leading up to competition, shift to a phase of high intensity to develop power and strength and after a tapering week to get in the best shape. Now it's your turn to share your thoughts in the comment section below.

References:

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• Comparison of Weightlifting, Traditional Resistance Training and Plyometrics on Strength, Power and Speed // NCBI: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9213388/
• The Masters athlete in Olympic weightlifting // NCBI: https://pubmed.ncbi.nlm.nih.gov/33275639/
• Unique aspects of competitive weightlifting // NCBI: https://pubmed.ncbi.nlm.nih.gov/22873835/
• Developing explosive power: a comparison of technique and training // NCBI: https://pubmed.ncbi.nlm.nih.gov/11339494/