In my last post, I discussed the bodies desire for homeostasis. I began to touch upon the importance of disrupting homeostasis briefly and yet at the same time encouraging it. In this post we are going to focus even more on the disruption of homeostasis by discussing the idea of training volume, or as I will often refer to it as simply volume.
Volume is the measure of total work performed during a training session and one of the most important things to monitor as it pertains to any training.
The first thing I want to touch upon is how to find the volume. In regards to strength training the equation for volume is V = S*R*W or Volume = (Sets)*(Repetitions per Set)*(Weight). If two of these variables stay the same and one of them increases then the overall volume increases. However, sometimes there might be trade-offs. Say for instance you use heavier weight but must then perform lower reps. Well as a result volume may decrease or stay the same.
To get stronger, you must always consider how to manipulate your workouts so that volume gradually increases not just from session to session, but over the week as a whole. Sometimes this means doing more workouts that week or increasing one of the three variables of the equation. However, at the same time volume will not always increase linearly. Due to this wave-like effect of progress, this is why the workouts have been broken into phases.
At HPI we typically structure our programs into components of different phases, about four weeks at a time. By the fourth week of a phase, many of our clients should have the attained their highest volume accumulated over the phase. Then once we start a new phase, you may find the weight increases, the reps drop, and as a result, the volume drops. This drop in volume is by design. Manipulating volume in such a way will ensure steady progress as well as continue to promote recovery so that you do not burn out. The ultimate idea is two steps forward one step backward, but know you are still progressing.
With this being said, I would now like to address the endurance oriented readers. Calculation of total volume for the endurance athletes is a tad easier. It comes down to your total mileage for the week. It is also important to take into account heart rate and duration of these workouts. You do not want to have a high volume/intense session of endurance training preceded by high volume/intense lifting session. Such recklessness in the schedule may end up causing overtraining and leave your system fried.
If you know you may have two high volume sessions coming up, I would encourage you to give yourself a minimum of 2 days between these two sessions. This does not mean you cannot run or lift during these two days; it does mean you should monitor your volume as well as your perceived exertion, not letting yourself go over a 6/10. This means you should feel like you are challenging your system but if you sweat it should be more of a glisten instead of a drench.
By monitoring volume, and making sure that over time it is gradually creeping upwards, you should find yourself progressing towards your goals volumes.
As mentioned volume is one way, we manipulate homeostasis to do our bidding. I hope you have a better understanding of why it is so important to monitor. Stay tuned for other posts that explore the other methods we utilize to optimize progress.
- Dave Howington