041 Intensity Distribution in Training for Fitness Athletes

Send us Fan MailIntensity Distribution in Training for Fitness AthletesExtensive-Intensive is a continuum to be managed in training. The further from competition, the more extensive the training. The closer to competition, the more intensive the training. Energy expenditure is the number one way to understand extensive to intensiveThe reduction in energy expenditure is one of the mechanisms that allows for more intensityIf you are not prepared for the volume of the event, then do not expect to add speed or intensity at the event. Only once the volume of the event is tolerable can we progress to adding intensity to that volume. Intensity, by definition, reduces the total amount of work the athlete can tolerate. If you can do more of it, it’s not intensity. Extensive training for a 1RMComplexesStrength setsHypertrophy work Extensive training for a 5k RunAerobic workSteps per dayLong slow runsSpeed work Extensive training for IronMan As much volume as you can recover fromExtensive training for international level competitionsMultiple glycolytic, time to exhaustion tests per dayAs many as tolerable, need to get energy expenditure highThis will require a reduction in intensity (loads, movement selection, RPE) Consider your intensity distribution. Endurance athletes self-organize into 80/20.  Reducing intensity is what will allow you to perform more training.  One, intense workout is not what will extract your potential. More, consistent training will. https://journals.humankinetics.com/view/journals/ijspp/5/3/article-p276.xml