Training Load, Volume & Intensity for Better Fitness Performance

Components of Training

Load

Volume

Volume is the quantitative aspect of training. It involves the sum of all work done in one session. Volume values are usually low, medium, or high. Its main feature is its extension: measured in repetitions, distance, or time. Increasing volume is achieved by one or more of the following:

• Increase of distance, e.g., meters traveled.
• Increase in the number of repetitions performed.
• Increase in the number of exercises included in the program.

Intensity

Intensity is the qualitative aspect and refers to the amount of energy employed at a given moment. High-intensity loads require greater effort and, when applied correctly, allow the organism to reach near-maximum performance and ensure training adaptations. If we fail to provide sufficient intensity, significant improvements do not occur. Factors that increase intensity include:

• Increase in speed, either translational speed or speed of execution.
• Increase in external load, such as using extra weights or bodyweight challenges.
• Decrease in recovery breaks, as seen in interval training or circuit training.

Load Guidance

Objectives

Training objectives are generally of two types:

• General: increase all individual basic physical qualities.
• Specific: targeted toward a particular activity or a specific quality required for performance.

Dynamic Load

Volume and intensity combine to achieve the proposed objectives and to avoid errors such as stagnation. The dynamics of the load refer to how you shift emphasis from volume to intensity over time, which is achieved through systematic planning and conditioning. In sport, increasing the quality of stimuli leads to refinement of the athlete.

Improving a Physical Fitness Program

The program structure typically follows periods or phases. Each period has distinct aims and training characteristics.

Period: Building Fitness

This period focuses on creating a physical base that allows us to work at higher intensities later. Its main purpose is to increase organic and functional capabilities. Work in this phase usually involves:

• Higher volume and lower intensity.
• Development of aerobic endurance, general strength, and flexibility.
• Typical activities: mild-paced continuous running, light resistance loads, and joint range-of-motion exercises.

Period of Achieving Fitness

In this phase we seek physical conditioning that allows strong-pace work. Volume of work decreases and intensity increases. Typical focuses are:

• Anaerobic endurance work.
• Dynamic strength and velocity development.
• Specific circuits and active or passive interval methods.

Period for Maintaining Form

In this phase we must maintain the physical condition we have achieved. We should avoid reducing volume or intensity below the required level. It is acceptable to alternate between several chosen activities (for example, jogging or sports like basketball) to maintain fitness.

Transition Period

The transition period is a rest phase with a tendency toward active rest. It allows recovery while maintaining a base level of activity to prepare for the next training cycle.