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Training Intensity

By Richard C. Lansky, CSCS
Clinic Director - OPTI Sports & Fitness Clinic

There seems to be a great deal of confusion surrounding the meaning of the term: "Training Intensity".

Some sources in the popular muscle media use this term to describe physical and mental effort during training. While this could be a loose definition, the accepted definition in strength and conditioning literature relates more to a specific percentage of your daily or all-time maximum achievement in a certain exercise or activity.

To illustrate,
Back Squat    50% x 4   70% x 3   80% x 3 x 2

Assuming a maximum squat of 100 kilos, the following sets, reps and loads would be called for:
Back Squat    50 kilos x 4 reps   70 kilos x 3 reps   80 kilos x 3 reps x 2 sets

The interpretation of maximum is also open to discussion. An all-time max result is different than a "projected max", "rolling max" or a "daily max", as used in much of the Eastern European Training methodology.

In my opinion, it is more appropriate to use a rolling max or daily max in your training set-up, since this will allow the athlete to train more specifically within the parameters of their CURRENT capabilities at that specific time in their training and athletic calender.

It is a mistake in many programs to use a projected max, since many of these projections are based on random choices and not realistic estimations of an athlete's future capabilities.

There exist many variables that enter into the picture, including the following:

• nutritional status
• training status
• health and medical status
• bodyweight
• psychological influences
• social influences
• injury status
• stage of the periodization or athletic performance plan

As such, a current estimation of current abilities or daily max is often more precise when it comes to setting up the intensity percentages.

If you have further questions concerning this information, please feel free to contact us via e-mail at: rclopti@aol.com

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NOTICE: THE RECOMMENDATIONS MADE IN THIS COLUMN ARE NOT MEANT AS MEDICAL ADVICE.

YOU ARE URGED TO CONSULT A PHYSICIAN OR THE APPROPRIATE MEDICAL PROFESSIONAL BEFORE ATTEMPTING ANY OF THE ACTIVITIES, DRILLS OR EXERCISES DESCRIBED IN THIS OR ANY OTHER PART OF THE O.P.T.I. SPORTS & FITNESS CLINIC WEBSITE.

DO NOT ATTEMPT TO PERFORM ANY OF THESE ACTIVITIES WITHOUT QUALIFIED SUPERVISION, SUCH AS THAT PROVIDED BY A LICENSED HEALTH CARE PROFESSIONAL OR CERTIFIED STRENGTH AND CONDITIONING SPECIALIST

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