Variables of training

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volume
•Primary component of training (prerequisite for high technical, tactical and physical achievement)
•Training volume is also a quantitative measure of a training. Training volume can be an answer to the question
„How much training?“. Training volume may be tracked by following ways:
•The time or duration of the training. This method is probably the most widely used considering the annual training
planning.
•Distance covered or weight lifted per unit of time
•The overall repetition of the exercise (ie. in cyclic activities or short burst, high intensive activities ) or technical
element that the athlete performs.
•The gradual increase in training volume is one of the most important factor of the overall performance of an
athlete.
intensity
•Intensiti adalah kualiti beban kerja yang dikenakan dalam sesuatu latihan
•Sekiranya intensiti senaman terlalu rendah, ia tidak dapat meningkatkan tahapkecergasan
•Jika intensiti terlalu tinggi pula ia mungkin akan menganggu prosespeningkatan
kecergasan anda malah mungkin menyebabkan kecederaan
•Pengukuran intensiti bergantung kepada jenis senaman yang dipilih seperti contoh,Pecutan
5 m/s lebih tinggi intensitinya daripada 2 m/s dalam aktiviti berlari
•Intensiti boleh diertikan sebagai darjah kesukaran latihan dan dinyatakan sebagaiperatus
(%) misalnya 60% atau 90%
•Intensiti latihan biasanya ditetapkan antara60% hingga 90% daripada kadar nadi simpanan.
density
•Can be defined as the frequency
•Density training works to increase the density of the workouts you do
•Density, in training terms, is a combination of the volume and the duration of your
workout
•The volume is the total workload you take on during a workout session. You can
basically think of it as the number of sets you do multiplied by the number of reps
you do in each set
•The duration of your workout is how long the workout session lasts
•Take this example.
•Let's say you did 10 reps of 10 chest presses at a given weight
•The workload for that session was 10 reps times 10 presses or 100 repetitions
•It took you 15 minutes to complete the session
•So, your density was 100 repetitions (volume) in 15 minutes
COMPLEXITY
•Refers to the degree of sophistication and biomethichanical difficulty of a skill
•Learning complex may require extra work
•Assigning complex skills to several inviduals who have no previous experience with
the skilldiscrimates quickly between well-conditioned and poorly conditioned
athletes
•The more complex an exercise, the greater the athlete’s inviduals differences and
mechanical efficiencies
Index of overall demand
•All of the aspect affect the overall demand an athlete encounters in training
•If the coach want to maintain the same demand in training, and the neds of the sport
require developing high intensity endurance, the volume of training must increase
•The coach must consider how this increase will affect the density of training and how
much the intensity must be decreased
Summary of major
concept
•The amount of work encountered in training is a key variable in the success of a
training plan
•The application of workload should be individualized because each athlete has a
tolerance to the volume, intensity, and density of training
•The coach must monitor training loads and performance measure to determine the
effectiveness of the training pan