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STS Weight Lifting Plan Software

The Fastest Most Effective Strength Training
and Body Toning Plan

LEARN STS WORKOUT PLANNING METHODS
Creating The Client's Resistance Workout Plan

STS Curriculum

HOME	STRENGTH TESTING

Resistance Workout Planning, Page 1 of 4

TRAINING INTENSITY

PAGE TWO / PERIODIZATION

Step One: Understanding The Principle of Training Intensity

According to the International Weightlifting Federation (IWF) a voting member of the International Olympic Committee (IOC),

"Intensity of load is the average weight of the resistance. So far as volume of training load is concerned, this is the sum of training work which is performed with various weights, naturally the effectiveness of training in a large part depends on what weight the person exercises with."

After the Workout Planning Specialist has measured the clients maximum strength for each exercise in the Routine, they can use the Conversion Chart to calculate the high or low intensity workloads for their workouts.

Intensity is determined by adding up the Total Resistance and dividing it by the Total Repetitions. Whether a workout is considered High Intensity or Low Intensity relates to each individual separately.

A Low Intensity workload is best for building size/endurance/strength. The resistances are light and the repetitions are high (compared to High Intensity training), so that when the Total Resistance is divided by the Total Repetitions the average resistance per repetition is low. With a High Intensity workload the resistances are heavy and the repetitions low (compared to Low Intensity training), so that when divided the average resistance per repetition is high. High intensity is best for building power/strength/size. Although High and Low intensity training effects the muscle differently the ending point of strength gain should be the same either way. See Training Cycles and Periodization and use your browser Back button to return.

Example: 100 lb. x 10 + 110 lb. x 8 + 115 lb. x 5 = 2400 lb. / 23 = 106.74 lb. Low Intensity

Example: 120 lb. x 8 + 130 lb. x 5 + 135 lb. x 1 = 1745 lb. / 14 = 124.64 lb. High Intensity

The IWF states,

"The number of repetitions in a set has a vital importance for the effectiveness of training on the development of muscle. " . . . increase of the number of repetitions (more than 6) in a set reduces the effectiveness of the development of strength of muscles. But at the same time [increasing the repetitions] beneficially influences their trophism [growth]. Multiple - 5 - 10 and more repetitions -lifts with a comparatively low resistance - characterises the training of a bodybuilder, obtaining thus significant increases in muscle mass ."

                          
Repetition Ranges for High/Low Intensity

Body Building:       5 to  9 REP = High Intensity  
                    10 to 14 REP = Low Intensity

Athletic Sports      1 to 3 REP = High Intensity  
                     4 to 6 REP = Low Intensity