HOW TO CALCULATE TRAINING LOAD
Any training program consists of a set of exercises and a corresponding load. There is a whole sports science that studies the patterns of training development depending on sports, gender, and the level of athletes (young men, adults, veterans). A coach or athlete makes a program depending on the purpose of the training, the period of preparation, and the features of this athlete and the whole team.
The volume and intensity of training work are important load parameters. In this article, we will learn why we need to understand these parameters and how to count correctly and analyze them.
To begin with, let us understand what all these words mean:
In simple terms, the amount of training work is the amount of work that an athlete performs over a certain period (one set, training, week, month, etc.). In weightlifting, the volume can be measured by the number of training days, activities, kilograms, hours. But today the most objective and generally accepted format for calculating volume is the number of reps and kilograms.
To define volume indicators:
- A number of lifts in the exercise, you need to add all reps in the work weights. Mostly athletes count working reps from 50%, some high-level athletes count load from 70%.
- Total volume (number of kilograms), it is necessary to multiply the working weight by the number of reps and sets.
Example. If the athlete in the exercise lifted 40 kg 3/4, 55 kg 2/3, 65 kg 2/2, the amount of work in kilograms, that is, the sum of the lifted kilograms will be considered as follows: 40×4×3 + 55×2×3 + 65×2×2 = 1070 kg.
- The exercise's share of the total amount of work is determined by dividing the number of reps in a separate exercise by the total number of reps and multiplied by 100%.
Example. If the number of reps in the exercise was 80, and the total was 290, then the exercise's share will be 27.6%.
The intensity of training work is a qualitative indicator or tension of the work performed. Indicators of intensity in weightlifting are the average weight in the exercise, in training; relative intensity; and distribution of lifts to intensity zones.
- the average weight is determined by dividing the total volume by the number of reps.
Example. If the total volume is 580 kg and the number of reps is 7, then the average weight will be 83 kg.
580 kg / 7 reps = 83 kg
- the relative intensity is determined by dividing the average weight by the best result in the exercise and multiplied by 100%.
Example. The average weight in the exercise is 83 kg, the best result is 120 kg, the relative intensity is 69%.
83 kg / 120 kg × 100% = 69%
- intensity zones in modern weightlifting are an important indicator that makes it possible to assess objectively and visually the tension of the work performed. 6 intensity zones are used most often: 50-60%, 61-70%, 71-80%, 81-90%, 91-100% and over 100%. When calculating the load for a workout, week, or month, all lifts in exercise groups are distributed across zones and this makes it possible to evaluate objectively and analyze the work done by the athlete.
Counting the indicators of volume and intensity of work on a daily, weekly, and monthly basis is an important condition for the reasonable construction and assessment of a training program, as well as its correction and adaptation depending on the athlete's progress and reaction to it.
I believe that writing (in a notebook or using a smartphone app) and analyzing your load is very necessary for a conscious and systematic training process.
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