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Training Methodology
Leo Isaac
The affect that training with weights will have on a person's body will depend on the parameters of training - REPS, SETS, VOLUME, INTENSITY, LOAD
In performing a strength training exercise, if a person lifts a weight three times consecutively without stopping for any significant rest in between each lift, the person is said to have performed one SET of three REPS. If the person then, after a rest of three minutes performs another SET of three REPS, the person is then said to have performed two SETS of three REPS, and so on.
Question: What is the correct number of REPS per SET.
| REPS per SET | FOR WHAT ACTIVITY |
| 3 or less | Fast explosive sports - Weightlifting |
| 5 reps | Other Power athletes - Sprinters |
| 5 - 8 reps | Strength training for majority of sports people |
| 10 - 15 reps | Strength training for athletes requiring endurance |
| above 15 reps | For endurance |
The VOLUME of training is the total number of times the weight has been lifted. For example, at the end of an exercise if a person has performed six SETS of three REPS the VOLUME of that exercise will be 18 REPS (6 x 3).
If in a training session a person performs four different exercises each time six SETS of three REPS then the total VOLUME of the training session is 72 REPS (6 x 3 x 4).
VOLUME is a measure therefore of how much training is done.
Question: What is a large and what is a small volume?
The following tables may assist.
| FOR ONE EXERCISE | |
| Volume expressed as the number of reps | Volume expressed in "Plain English" |
| 15 reps or less | Small |
| 20 reps | Medium |
| 25 reps | Large |
| 30 reps or above | Very Large |
| FOR ONE TRAINING SESSION | |
| Volume expressed as the number of reps | Volume expressed in "Plain English" |
| 60 reps or less | Small |
| 80 reps | Medium |
| 100 reps | Large |
| 120 reps or above | Very Large |
Intensity is a measure of how severe training is. If a person can lift a weight with comparative ease then the INTENSITY is said to light. If on the other hand a person has to work extremely hard to lift a weight then the INTENSITY is said to be high.
INTENSITY is usually expressed as a percentage of one's maximum. For instance if the highest weight (or maximum) that a person can lift in a particular exercise (say the " Shoulder Press") is 100Kg then a weight of 50Kg is 50% INTENSITY and 70Kg is 70% INTENSITY.
Question: What percentage of one's maximum would be considered "light" and what would be considered "heavy".
The following table may assist :
| Intensity expressed as a percentage of one's maximum | Intensity expressed in "Plain English" |
| 70% or less | Light |
| 80% | Medium |
| 90% | Heavy |
| 90% or above | Maximum |
TRAINING LOAD
TRAINING LOAD is a combination of INTENSITY and VOLUME. It is the TRAINING LOAD that determines how much fatigue will be experienced after a training session and how long that fatigue will continue.
Consider the following table:
| TRAINING LOAD | INTENSITY | VOLUME |
| High fatigue likely to last several days | High | Large |
| Moderate fatigue lasting a day | High | Low |
| Moderate fatigue lasting a day | Low | High |
| No fatigue | Low | Low |
In a well organised, sensible training program training sessions with high intensity and high volume will not occur often and then only with persons of some considerable experience in Weightlifting or Weight-training. Regular training with loads that induce fatigue lasting several days may lead to over-training indicated by increasing soreness, stiffness, reduction in eagerness to train and injury.
Loads which do not result in any appreciable fatigue do not provide any stimulus to the body to adapt. Simply put ..... "no fatigue = no training". However training with low intensity and low volume does have value. Such training is used for recuperation of the body after heavy loading.
Thus by varying the amount of
loading in training the athlete can force adaptation by the body and allow for
recuperation. The varying of the training load is an important concept in training
methodology.