Training Load: Find Your Right Volume
What kind of athlete are you??
The one who never stops exercising? The athlete trying to beat the competition?
Or are you the one who is constantly looking for a way to hack the system?
Which one is better?
From a health perspective, what increases the risk of injury: over or under training?
The answer? Both.
Working too hard is as harmful as not working hard enough.
Please note that these are non-contact injuries due to overuse. These are avoidable. Contact injuries are a different story. We don't have as much control over what happens when two players collide on the soccer field or basketball court.
Find your training balance
The best performance programs target a “sweet spot” where the training is intense enough to make athletes better, faster and stronger, but not so much to cause injuries.
Regardless of sport, we should consider two factors when setting up training programs::
- The intensity of workouts or movements. This is also known as "loading".
- How quickly the intensity "increases".
Let's define "training" a little further:
- Acute training is the amount of training volume in the past week.
- Chronic training is the average amount of training volume over the past 4 weeks.
Think of acute training as well as tiredness. How tired are you from your workouts or workouts in the past week? Chronic training includes looking back over the past few weeks and thinking about how fit you are from these workouts.
If you objectively compare how you feel now, how you have felt in the past three to six weeks, you will get interesting data on how ready you are to compete. For example, I train a group of adult distance runners to prepare them for half and full marathons over a 15-week cycle.
These athletes run their maximum mileage three weeks before the race day. The time remaining until the competition is called "rejuvenation" in order to reduce the acute training load. The goal is to feel fresh on the starting line and still have the capacity to run 13.1 or 26.2 miles.
Rejuvenation weeks can be a source of stress for athletes who fear that they will not run, work out or train at their usual high volume, but there are scientific reasons for this strategy. If an athlete has made himself comfortable in the week before a race, but has good mileage throughout the training cycle, he is still well prepared for the day of the race.
The acute training of this athlete would be classified as low because he would be well rested. However, your average chronic workout is high because the athlete has built up a base for endurance in the weeks before.
The role of training load
The load is a measure of the intensity of a training session or the stress on the body from this session. Three things define this for an athlete:
- External training load: “work” or “volume” (total distance, lifted weight, number of sprints, jumps to rebound a basketball, collisions in soccer, etc.) 1
- Internal exercise load: the body's reaction to exercise (perceived exercise rate, heart rate, blood lactate, oxygen consumption) 1
- Individual characteristics of the athlete: age, experience, history of injuries, physical performance
In summary: training result = external stress + internal stress + individual characteristics of the athlete.
All of these factors are important to determine the effect of a particular workout. The same external load can have different internal effects depending on the person. For example, how a 21-year-old college college soccer player would react to 4-mile training compared to a 40-year-old athlete who started running a few weeks earlier.
The training is too intensive for the 40-year-old and can increase the risk of injury. Conversely, the run would be “too easy” for university athletes with little to no cardiovascular gains.
External stress can also have different effects on the same athlete. A hard week of training often makes an athlete feel tired, stressed, and tired. If proper recovery measures are not taken, exercise performance may be affected.
It is also important to understand the impact of “life factors” on training: emotional disorders, illness, stress, or recent training history. Respect these factors and change the training accordingly.
Tracking the external load
This is easy to monitor for endurance athletes such as runners, swimmers and cyclists. GPS watches can log distances and speeds.
Most elite / professional athletes are now using GPS-based sensors to track movements and training specific to their sport. For example, the number of jumps in volleyball, collisions in rugby or soccer, strokes while swimming or sprints per game in soccer. Trainers can increase or decrease the training load depending on what a particular athlete had in competition.
Since GPS watches are not useful for strength training, calculate the load as follows:
External load = number of repetitions x kg weight lifted 3
Tracking the internal load
The perceived load rate is one of the easiest ways to track the internal training load. Rate the intensity of the session on a 1-10 scale. Multiply this rate by the length of the training session in minutes:
Internal load = RPE (scale 1-10) x minutes of training
This score could also be referred to as an "exercise minute". Researchers are still collecting data on different scales for "high" or "low" effort for different sports. At the moment we consider a score of 300-500 among football players as a low intensity training session and 700-1000 is higher
Heart rate or VO2 max multiplied by minutes of exercise would also be another way to track internal stress. Blood lactate concentration measurement is a technical and invasive method, but a unit of measurement.
There are other scales for top athletes like the recovery stress questionnaire that measures mood, stress levels, energy, pain, sleep and nutrition. The total number of points indicates the well-being of the athlete, so that trainers or strength and fitness experts can adjust the training accordingly.
The role of individual athlete characteristics
Studies on rugby and Australian soccer players show that age affects athletes' response to conditioning programs. Research also shows that older athletes are at higher risk of injury from overuse.
With regard to these studies, one has to ask whether the risk of injury results from over-intensive training sessions or whether the risk is increased because older athletes may have earlier injuries more frequently. Research also shows that the history of previous injuries is a major risk factor for a new injury.
Irrespective of this, a training program should be adapted to the age, experience, injury history and general physical fitness of the athlete.
Calculate your training load
Tracking external and internal stress, or acute and chronic training, can help determine if you are an optimal zone for your goals. More importantly, it can indicate an increased risk of injury. Consider the training example used previously:
"Top weeks" for a half marathon runner (weeks 8 to 11 of a 15-week program):
- Week 8: 21 miles
- Week 9: 23 miles
- Week 10: 25 miles
- Week 11: 30 miles
- Acute stress (kilometer week 11) = 30 miles
- Chronic strain (average mileage 4 weeks earlier) = 24.75 miles
Now take the acute stress (30) and divide it by the chronic stress (24.75) to get a ratio::
Acute stress ÷ chronic stress = ratio of acute to chronic stress (30 / 24.75 = 1.21)
"Taper weeks" for the same race (the last weeks before the competition):
- Week 12: 24 miles
- Week 13: 23 miles
- Week 14: 18 miles
- Week 15: race week
- Acute stress (mileage in week 14) = 18 miles
- Chronic stress (average mileage of the 3 weeks before) = 21.67
Calculate the ratio again::
Acute stress ÷ chronic stress = ratio of acute to chronic stress (18 / 21.67 = 0.83)
Research shows that the sweet spot or optimal zone for training is a relationship between. 0.8 and 1.3.3.2
The runner is in the above-mentioned "peak weeks" in the optimal training zone. He has built up enough mileage base to stay in this zone through the rejuvenation and start the racing week.
Research has also shown that a ratio above 1.5 is a “danger zone” for training. The increased risk of injury is higher in the weeks after training with this type of stress.
How many of us were in this situation? We feel great in a certain training week and continue to increase the intensity. When training becomes more difficult, we initially feel invincible. Then the wheels fall off. An injury happens "out of nowhere" and we wonder what went wrong. I can't tell you how many times I've heard "but I felt so GOOD, Carol! I don't know what happened ?!"
Unfortunately, this is a simple trap, but monitoring the acute to chronic stress ratio can be helpful.
But maybe you are not running. You – lift weights, CrossFit, play soccer, insert sports of your choice. How do you keep track of your training?
The same concepts apply::
- Calculate the acute training load of the last week (number of repetitions x kilogram of weight lifted). Or add up the number of sprints, minutes of soccer training, etc.
- Find the chronic training load (average of the last 4 weeks).
- Divide the acute stress into the chronic stress and compare it with the figure above.
- Remember to take internal training factors and individual characteristics into account.
The conclusion of the volume training
- Intensity is important. Both overtraining and undertraining endanger athletes. A training program must prepare the athlete for the requirements of their sport, but the coach and the athlete must understand that it can take a few weeks to reach this point.
- Sudden increases in training intensity endanger athletes. Monitor acute training (how tired you are over the course of a week) and compare it to chronic training (how "fit" you have been in the past few weeks).
- Monitor the body's response to exercise. The internal training load. Use the perceived exercise rate x number of minutes you have spent training. Think of other factors – age, stress, sleep, etc. These are all important to determine what your training load should look like.
References::
1. Gab bed TJ. The paradox of training injury prevention: Should athletes train smarter and harder? Br J Sports Med. 2016 Mar; 50 (5): 273-4. 80. doi: 10.1136 / bjsports-2015-095788. Epub 2016 Jan 12
2. Blanch P, Gabbett TJ. Has the athlete trained enough to play safely again? The ratio of acute to chronic workload enables clinicians to quantify a player's risk of later injuries. Br J Sports Med. 2016 Apr; 50 (8): 471-5. doi: 10.1136 / bjsports-2015-095445. Epub 2015 December 23.
3. Bourdon PC, Cardinale M., Murray A., Gastin P., Kellmann M., Varley MC, Gabbett TJ, Coutts AJ, Burgess DJ, Gregson W., Cable NT. Monitoring athletes' training load: declaration of consensus. Int J Sports Physiol Perform. 2017 Apr; 12 (Suppl 2): S2161-S2170. doi: 10.1123 / IJSPP.2017-0208.
4. Rogalski B., Dawson B., Heasman J. et al. Training and game strain as well as injury risk among Australian elite footballers. J Sci Med Sport 2013; 16: 499-503.
5. Gab bed TJ. Development and application of a model for predicting injuries in non-contact soft tissue injuries in elite collision athletes. J Strength Con Res 2010; 24: 2593-603.