The winter issue of the USA Ultimate Magazine will be hitting your mailboxes sometime this week.
In part four of Above the Competition I had a blast presenting readers with some basic concepts in weight training.
One very simple concept that I introduce in the article is the inverse relationship between volume and intensity.
As athletes and coaches, it is essential that you understand this concept.
Below are some examples and videos to put the concept into perspective.
Volume = Quantity = The amount of work performed
Take this example:
On Monday I performed the clean pull for 3 sets of 5
On Thursday I performed the clean pull for 4 sets of 6
Which is the higher volume?
Monday = 3 x 5 = 15 reps
Thursday = 4 x 6 = 24 reps
Thursday had a greater volume for I performed 24 reps, 9 more reps than Monday.
Intensity = Quality = The amount of weight on the bar
Take this example:
On Monday I performed the RLESS 3 x 5 at 75 %
On Thursday I performed the RLESS 3 x 5 at 60 %
Which day was had a greater degree of intensity?
Monday, for I had more weight on the bar
When training consistently, your body will quickly adapt to the stimulus at hand. In order to continue to see results, you must make variations in how much weight is on the bar (intensity)
and how many sets and reps your perform (volume).
Typically, when beginning off-season training you should start with high volume and low intensity. As you adapt, add weight to the bar and decrease the reps. See the winter issue of Above the Competition for more info.
When training AmmUNItion Ultimate this off-season, I use a clean complex in an attempt to
groove the pattern of the clean. We did this complex for 4 weeks. Each week we increased the weight
(intensity) and decreased the reps (volume). As they adapted I added some additional stress, forcing them to continually adapt and grow stronger.
Week 1: VOLUME: 1 x 12 Intensity: 45 lbs
Week 2: VOLUME: 1 x 10 Intensity: 55 lbs
Week 3: VOLUME: 1 x 8 Intensity: 65 lbs
Week 4: VOLUME: 1 x 6 Intensity: 75 lbs
Check out Week One:
Do you see the inverse relationship?
Pick a movement, as you adapt to the movement add weight and decrease reps, grow stronger, perform better, show it off and jam.