What is „harder“? –help needed
I am working on an annual plan that quantifies the training impulses (or training load) for most of the training methods (strength, specific conditioning using SSG and running-based conditioning) based on the intensity, volume and density of certain method.
For example, strength training impulse is %1RM * volume (reps) * frequency. So, if you lift 3×5 (15) with 80% twice a week that is 24.
I made very similar calculus for special conditioning (SSG and possession games), but instead of intensity I have assigned ’intensity factor’. For example, if we play 4v4 for 3sets of 4min with 2min rest, I write it down as „1x4x4′ R:2’“ (1 series of 4 sets of 4 minutes with 2 minutes off). Then I calculate the ’volume’ as playtime * density, where density is playtime divided with total time. I multiply this with intensity factor and I can get load (or training impulse) for each game. We use this to see progressions and plan for it. And we also put the match data inside so we get overall loads and trends.
The problem I have at the moment is with assigning the intensity factors for different methods of running-based conditioning. I have provided an example workout for each category (with intensity in terms of MAS and vIE20-10 (I need to test this percentages in practice, but they should work based on relationship of v30-15IFT with MAS, at least in theory)) .
This is where I need your help. Let me know which workout is tougher – you can sort them by numbers, for example:
1. Glycolytic Capacity
2. Glycolytic Power
3. RSA
4. etc, etc
Please note to take into consideration overall workloads (that’s why I calculate impulse = Intensity X Volume), not only intensity of the exercise. What will make you the most tired after completion?
| Method | Example | MAS | vIE20-10 |
|---|---|---|---|
| RSA | 3x7x10+10m with 20sec rest | all-out | all-out |
| Glycolytic Power | 2x4X20sec work with 3min rest | all-out | all-out |
| Glycolytic Capacity | 2x4X40sec work with 60sec rest | all-out (sub.max) |
all-out (sub.max) |
| Intensive Intermittents | 15-15sec (passive rest) 3x10x15”-15” (5min work; 3 min rest) |
120-130% | 90-100% |
| Extensive Intermittents | 15-15sec (active rest) 3x12x15”-15” (6min work; 3 min rest, active recovery) |
95-105% (work) 50-70% (recovery) |
80-90% (work) 40-55% (recovery) |
| Strides (Extensive tempo) | 100m strides with 50m walk 3x10x100m |
130+% | 100-105% |
| Intensive Intervals | 4x4min hard, 3min easy jog |
95-100% (work) 50-70% (recovery) |
70-80% (work) 40-55% (recovery) |
| Extensive Intervals | 8x2min hard, 1 min easy jog |
85-90% (work) 50-70% (recovery) |
65-70% (work) 40-55% (recovery) |
Looking forward to your answers in the comments. Thanks in advance.
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