Intensity Distribution in Training for Fitness Athletes
Extensive-Intensive is a continuum to be managed in training.
The further from competition, the more extensive the training.
The closer to competition, the more intensive the training.
Energy expenditure is the number one way to understand extensive to intensive
The reduction in energy expenditure is one of the mechanisms that allows for more intensity
If you are not prepared for the volume of the event, then do not expect to add speed or intensity at the event.
Only once the volume of the event is tolerable can we progress to adding intensity to that volume.
Intensity, by definition, reduces the total amount of work the athlete can tolerate. If you can do more of it, it’s not intensity.
Extensive training for a 1RM
Complexes
Strength sets
Hypertrophy work
Extensive training for a 5k Run
Aerobic work
Steps per day
Long slow runs
Speed work
Extensive training for IronMan
As much volume as you can recover from
Extensive training for international level competitions
Multiple glycolytic, time to exhaustion tests per day
As many as tolerable, need to get energy expenditure high
This will require a reduction in intensity (loads, movement selection, RPE)
Consider your intensity distribution.
Endurance athletes self-organize into 80/20.
Reducing intensity is what will allow you to perform more training.
One, intense workout is not what will extract your potential. More, consistent training will.
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