Training Methodology

Leo Isaac
The affect that training with weights will have on a person's body will depend on the parameters of
training - REPS, SETS, VOLUME, INTENSITY, LOAD
REPS and SETS
In performing a strength training exercise, if a person lifts a weight three times consecutively without
stopping for any significant rest in between each lift, the person is said to have performed one SET of
three REPS. If the person then, after a rest of three minutes performs another SET of three REPS, the
person is then said to have performed two SETS of three REPS, and so on.
Question: What is the correct number of REPS per SET.
REPS per SET FOR WHAT ACTIVITY
3 or less Fast explosive sports - Weightlifting
5 reps Other Power athletes - Sprinters
5 - 8 reps Strength training for majority of sports people
10 - 15 reps Strength training for athletes requiring endurance
above 15 reps For endurance

VOLUME
The VOLUME of training is the total number of times the weight has been lifted. For example, at the
end of an exercise if a person has performed six SETS of three REPS the VOLUME of that exercise will
be 18 REPS (6 x 3).
If in a training session a person performs four different exercises each time six SETS of three REPS
then the total VOLUME of the training session is 72 REPS (6 x 3 x 4).
VOLUME is a measure therefore of how much training is done.
Question: What is a large and what is a small volume?
The following tables may assist.
FOR ONE EXERCISE
Volume expressed as
the number of reps
Volume expressed in
"Plain English"
15 reps or less Small
20 reps Medium
25 reps Large
30 reps or above Very Large
FOR ONE TRAINING SESSION
Volume expressed as
the number of reps
Volume expressed in
"Plain English"
60 reps or less Small
80 reps Medium
100 reps Large
120 reps or above Very Large

INTENSITY
Intensity is a measure of how severe training is. If a person can lift a weight with comparative ease
then the INTENSITY is said to light. If on the other hand a person has to work extremely hard to lift a
weight then the INTENSITY is said to be high.
INTENSITY is usually expressed as a percentage of one's maximum. For instance if the highest weight
(or maximum) that a person can lift in a particular exercise (say the " Shoulder Press") is 100Kg then a
weight of 50Kg is 50% INTENSITY and 70Kg is 70% INTENSITY.
Question: What percentage of one's maximum would be considered "light" and what would be
considered "heavy".
The following table may assist :
Intensity expressed as a
percentage of one's
maximum
Intensity expressed in
"Plain English"
70% or less Light
80% Medium
90% Heavy
90% or above Maximum


TRAINING LOAD
TRAINING LOAD is a combination of INTENSITY and VOLUME. It is the TRAINING LOAD that
determines how much fatigue will be experienced after a training session and how long that fatigue
will continue.
Consider the following table:
TRAINING LOAD INTENSITY VOLUME
High fatigue likely to last several days High Large
Moderate fatigue lasting a day High Low
Moderate fatigue lasting a day Low High
No fatigue Low Low

In a well organised, sensible training program training sessions with high intensity and high volume
will not occur often and then only with persons of some considerable experience in Weightlifting or
Weight-training. Regular training with loads that induce fatigue lasting several days may lead to over-
training indicated by increasing soreness, stiffness, reduction in eagerness to train and injury.
Loads which do not result in any appreciable fatigue do not provide any stimulus to the body to
adapt. Simply put ..... "no fatigue = no training". However training with low intensity and low volume
does have value. Such training is used for recuperation of the body after heavy loading.
Thus by varying the amount of loading in training the athlete can force adaptation by the body and
allow for recuperation. The varying of the training load is an important concept in training
methodology.