Intensity vs Volume: Get the basics right first!

It’s not about how much work you put in, but the intensity of that work every time

Often the coaches get asked the question "Do I need to train more?" But is volume the answer? It could be, but there are some other variables you need to address before you can legitimately say that increasing volume is going to get you the results. There are three areas that need to be looked first:

  1. Nutrition: Read here part 1
  2. Sleep: Read here part 2
  3. Intensity

Once you have looked at these areas and all of them are optimised, if your training is still not progressing, then we can consider addressing the minefield of increasing volume.

In today's post we have a look at INTENSITY:

 

3a. INTENSITY

Intensity can be defined as equal to average power (force x distance / time). In other words, how much work did you do and in what time period. The greater the average power, the greater the intensity. This is observable, measurable fact. 

 

"Intensity is the independent variable most commonly associated with maximising the rate of return of favourable adaptation".
 

Read that sentence again...and now a third time to let it sink in. In simple terms, intensity gets you what you want - It's where the magic happens - It's where we find the stimulus to adapt and get stronger, faster and fitter.

Now read the last part:  It's where we find the stimulus to adapt and get stronger, faster and fitter.

 

Intensity does not increase with volume

In fact increasing volume will likely decrease intensity. If you hit 3 metcons a day will you be able to do so with a high enough intensity to achieve results? Very doubtful! If you do 5 sets of heavy back squats, followed by some power cleans and then finished off with some snatches, do think you think you will be lifting as heavy as you could be across all those movements? 

When you train, you should complete the sessions with the upmost intensity (technique permitting) that you can on any given day. Some days you will feel better in your body and mind than others and be able to push harder than others, and thats fine. It's like a self regulating training tool.

 

IF YOU DO A WORKOUT NOT WITH UPMOST INTENSITY YOU ARE EXERCISING NOT TRAINING. DOES PIC BELOW RING A BELL?

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To be continued.....