Module 3B
Overview of Monitoring Resistance Training Load
Importance of monitoring resistance training for strength and conditioning coaches
Need for quantifying total work completed rather than just repetitions and load
Emphasis on understanding total work as an essential factor in effective resistance training
Introduction to Load Measurement in Resistance Training
Definition of External Load: The total amount of work performed during resistance training sessions.
Common Misconceptions:
Simply counting the number of repetitions or the amount of weight lifted is insufficient.
Insufficient metrics:
Number of repetitions alone does not equate to total work.
Load alone does not provide the full picture of work completed.
Example Framework for Analysis
Comparison of Two Athletes:
Athlete A:
One Rep Max (1RM): 120 kg
Body Weight: 75 kg
Athlete B:
One Rep Max (1RM): 160 kg
Body Weight: 95 kg
Calculations for 70%, 90% of 1RM and Repetition Maximum (RM) Values:
For Athlete A:
70% of 1RM: 84 kg
90% of 1RM: 108 kg
Bench Press 3RM: 113 kg
Bench Press 10RM: 90 kg
For Athlete B:
70% of 1RM: 112 kg
90% of 1RM: 144 kg
Bench Press 3RM: 151 kg
Bench Press 10RM: 120 kg
Methods to Quantify Resistance Training Load
Primary Methods of Measuring Training Load:
Total Repetitions Completed
Computed as Sets x Repetitions.
Limitations: Does not account for load, leading to misleading assessments of work completed.
Volume Load (Absolute Volume Load):
Formula: Total Work = Sets x Reps x Weight Lifted.
Provides a historical method to quantify training load.
Relative Volume Load:
Formula: Sets x Reps x (Percentage of 1RM).
Useful for comparing athletes based on their 1RM performance.
RM-based Volume Load:
Formula: Sets x Reps x (Percentage of XRM).
Application based on specific repetition maximum levels (e.g., 10RM).
Analyzing Athlete Performance
Example Workouts for Comparison:
Workout A (3 sets of 10 at 70% 1RM):
Athlete A: 3 sets of 10 reps at 84 kg -> Total Work = 2520 kg
Athlete B: 3 sets of 10 reps at 112 kg -> Total Work = 3360 kg
Workout B (10 sets of 3 reps):
Athlete A: 10 sets of 3 reps at 113 kg -> Total Work = 3390 kg
Athlete B: 10 sets of 3 reps at 151 kg -> Total Work = 4,320 kg
Comparison reflects differing total workloads despite identical total repetition counts.
Importance of Absolute Volume Load in Monitoring
Significance of Absolute Volume Load in Comparison:
Essential for distinguishing workload differences between athletes due to varying strength levels.
True differentiation in training demands stems from absolute volume measurements rather than relative volume.
Addressing Displacement in Measurement of Work
Bar Displacement Consideration:
Different exercises lead to varying displacements which affect calculations of work done (e.g., quarter squat vs. full squat).
Technology Solutions:
Technologies like linear position transducers and accelerometers can improve accuracy in measuring displacement.
Formula for Total Work
Work Formula:
Work = Force x Displacement
Example Calculation:
For 150 kg lifted for 5 repetitions over 0.61 meters:
Total Work = 150 kg x 0.61 m x 5 reps = 450 kg m.
Convert to joules:
450 kg m x 9.81 m/s² = 4,413 Joules = 1 kcal.
Correction for Displacement Impact
Differential Impact based on Exercise and Position:
Greater displacement yields more work; lesser displacement reduces workload (e.g., clean pulls from different heights).
Hornsby's Study:
Used correction for displacement leading to different work evaluations for clean pulls from floor vs. mid-thigh.
Future Approaches for Workload Calculation
Height Correction Considerations:
Historically determined by Devorkin in 1988; focuses on corrective ratios based on height.
Volume Index Importance:
Volume load relative to body mass provides insights on efficiency and workout intensity.
Allometric Scaling of Volume Load
Alternate Volume Load Scaling:
Volume load could be scaled based on body dimensions using formulas like:
Volume Load divided by Body Mass^(2/3)
Volume Load divided by Height².
Practical Example for Allometric Scaling:
If a 100 kg lifter is 1.7 m tall, apply height correction for accurate assessments.
Comparisons of Calculated Load Metrics
Understanding Variability in Measurements:
Multiple methods yield varied insights on overall workload making it critical to choose based on specific objectives.
Consideration of Different Monitoring Practices:
Each method provides unique perspectives on training progress and athlete capability assessment.
Conclusion on Monitoring Resistance Training
Comprehensive Monitoring Practices:
Tracking sets, reps, loads lifted along with calculating total work and intensity indices is essential.
Future Research Directions:
Further exploration of displacement effects and integrating external and internal load correlations.
Goal: To improve training performance monitoring overall and enhance the training regime effectiveness for athletes.