Understanding Intensity
HOW HARD WE WORK – which is called INTENSITY – is just as important as “How Often” and “What We Do”. Depending on whom you ask, there are a couple of definitions of training intensity. To cut the long story short, we’ll cover what we think is a pretty neat way to understand training intensity and reconcile different definitions and opinions. In my opinion intensity has the following three components.
Load – in resistance training, this relates to the weight the athlete is lifting in a given exercise expressed as the percentage of their known 1RM (% of 1RM), e.g., if an athlete is performing bench press with 180 lbs, and the known 1RM is 200 lbs, then the load is 90%. In other activities, it can be how much is being done. As in running, doing 5 sets of 400 meter runs, or 8 sets of 400 meter runs. The load is more with the more we do.
Effort – relates to the athlete’s intent to perform a repetition of a given exercise with maximum possible acceleration and speed in the concentric phase. Effort could be maximal (the synonym would be C.A.T. – compensatory acceleration training) or it could be submaximal (lifting with certain tempo). In running, it would be considered running at “race pace”, or a certain time that is below the best effort, because repeated bouts will be done.
Exertion – relates to the proximity of failure in a given set. It seems reasonable that the degree or level of exertion is substantially different when performing, e.g., 8 of 12 possible repetitions (12RM) with a given load (8[12] or 8 of 12) compared with performing maximum number of repetitions (12[12] or 12 of 12). Exertion, in strength coaches’ jargon, is usually expressed as “reps left in the tank”. Using the previous example, performing 8 reps with 12RM load represents submaximal exertion with 4 reps left in the tank. Performing 12 reps with 12RM represents maximal exertion with no reps left in the tank.
All three represent inter-related components of training intensity. It has been calledI “Intensity Trinity”.
Now you have the tool to answer questions such as “What is more intensive – lifting 90% for 2, or lifting 75% for 10?” Hint: one involves higher load and another involves higher exertion – but the intensity is just as great! Keep in mind when setting up your training program – the higher the intensity of a workout – the more RECOVERY on the backside that is needed.
