The Most Important Variables To Understand I Training Methods Lecture 2 - Christian Bosse

Most people simply don’t understand the different training methods, because they don’t know the primary training variables influencing methods of training. To understand and apply the right training method to your training you simply need to understand the primary training variables.
In this training method lecture 2 ‘The most important training variables to understand’ you will learn

00:00:00 Intro
00:00:50 What are the most important training variables in the context of training methods
00:02:09 A definition of the most important training variables in the context of training methods
00:05:29 A shameless plug
00:05:57 The difference between density versus frequency
00:07:40 Practical application of training method variables on strength, speed and endurance
00:08:55 Training methods for flexibility, coordination and technique
00:13:52 Round-up training methods and training variables

What are the most important training variables in the context of training methods

Before we get started, remember that in the previous lecture we said that training methods are really about management and manipulation of certain training variables.

So, what is the training variable in the first place?

Consequently, training variables are very important for a successful training program. Most commonly when we talk about training variables, we talk about reps, sets, and intensity.
But let's get back to the question because we want to talk about training methods and the most important variables for training methods.

The main training variables we discuss here are intensity, volume, duration, and density.

A definition of the most important training variables in the context of training methods

What is training intensity?

intensity is the measurable amount of property, in our case, strength, speed and endurance.

What is training volume?

Volume is the amount of exercise performed, most often sets multiplied by reps.

What is training duration?

Duration is the length of time, either of a training bout or a training session, and there is a session duration and a repetition duration.

What is training density?

Density is the relationship between working and recovery, and the greater the density of training, the shorter the recovery time between working phases.

What is the difference between training density and training frequency

Density is the relationship between work and recovery. The keyword here is, ‘work to rest ratio’, and we'll get into the work to rest ratio over the next lectures.

What is training frequency?

Training frequency is the number of training sessions.

Practical application of training method variables on strength, speed and endurance

When talking about training variables in the context of training methods, I mentioned that I will primarily talk about strength efforts, speed efforts and endurance efforts.

So, the question is, why only strength speed and endurance?

Essentially, strength, speed and endurance they are the most fundamental bio-motor abilities.

Training methods for flexibility, coordination and technique

Flexibility training methods are looking at passive flexibility vs active flexibility, and static flexibility vs dynamic flexibility.

And for technique training?

Technique training methods are the whole practice, the part practice, and the whole part whole practice.

Training Intensity
Strength training intensity can be expressed as a percentage of the maximum strength, as RM loads, and as the magnitude of impulse in a given exercise or the impulse quality of an exercise.
Speed training intensity is expressed as a percentage based on the highest speed in a given exercise, velocity, and movement frequency in a given time.
Training intensity for endurance training can be expressed as velocity, as heart rate, a given distance or time., percent of the maximum oxygen uptake.

Training Volume
Strength training volume refers to the number of repetitions of a given exercise, the volume load, and the tonnage.
Speed training volume refers to the total distance or the number of repetitions in a given exercise or exercise category.
Endurance training volume refers to the distance in meters and the total training duration.

Training Duration
Strength training duration is expressed as rep duration or cadence.
Speed training duration is expressed as the time to completion of a given distance, time, or number of repetitions.
Endurance training duration is the time to completion of a given distance.

Training Density
Strength training density refers to the work to rest ratio and the rest between repetitions and sets.
Speed training density refers to the rest between distances, repetitions and sets, and the work to rest ratio.
Endurance training density refers to the rest between distances, reps, and sets and the work to rest ratio.

[aydenmcfadden]

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