Managing Frequency, Volume, and Intensity
Archive post from 6/6/22
A general training principle is that we only get two out of three of these variables for sustainable training: frequency, volume, and intensity.
Frequency is generally defined as the amount of times we train a certain skill or kind of training within a given time period. For example, 3x/week strength training or 5x/week rowing training is a measurement of frequency. We could get more detailed with this, for example breaking down 3x/week strength training into 2x/week lower body and 1x/week upper body, or 5x/week rowing into 3x/week rowing and 2x/week erging, if this is helpful insight for training planning.
Volume is how much total work we’re performing within a given session or time period. Total repetitions per exercise, per muscular area, or per session is a common measurement in strength training. 3 sets of 10 reps on the squat would be 30 total repetitions per session. In rowing and erging, this is often expressed in meters or minutes per session or per week.
Intensity is how close to maximal output we’re training. In strength training, this is commonly Rate of Perceived Exertion (RPE) or a percentage of 1-repetition maximum (%1RM). In rowing, this could be pace (split or watts), percent of max heart rate, or blood lactate. We have to consider volume and intensity together to some extent, because 30 total reps at an easy weight isn’t the same stress as 30 total reps at a harder or maximal weight. Coaches might multiply sets, reps, and load to reach a total volume calculation (eg. 3x10@100lbs would be 3000lbs of total volume) or use a more complex method like “intensity relative volume” of sets (x) reps (x) %1RM. In rowing, we commonly count meters or minutes above a certain heart rate threshold as a combined measure of volume at a certain intensity. There’s no perfect system, but the general idea is to consider intensity and volume together: easy volume, moderate volume, or hard volume?
(These terms apply in rowing/erging training, too. Read more here.)
If frequency, volume, and intensity are all high, this typically leads to overreaching or overtraining. Overreaching is intentional and functional. A short, pre-planned phase of high frequency, high volume, and high intensity training is often part of a taper cycle. We intentionally train beyond our recovery ability for a short amount of time before reducing training and facilitating recovery. If overreaching is unplanned, unintentional, or goes on for too long and significantly exceeds recovery, then we’d call that overtraining. Overtraining is nonfunctional and typically leads to performance plateau or regression, injury, illness, and/or psychological burn-out due to excessive fatigue.
I typically keep strength training frequency low for rowers, because rowing training frequency is usually high (5-10x/wk). I’ll do 3x/wk strength training with junior and collegiate rowers during the off-season or pre-season training phases, but usually then on an upper/lower/full-body training split so that there is still some extra recovery built in to the training plan. Most rowers I coach, especially masters, do 2x/wk full-body strength training year-round.
Lower frequency strength training gives us room to push volume and intensity, depending on the major goals for the specific phase of training. During the off-season, we typically focus on muscular gains with higher volume training, with moderate intensity. As rowing training ramps up in the pre-season, we decrease the volume and bring up the intensity for greater gains in maximal strength and power.
When rowing training increases more sharply during race prep or in-season phases, strength training has to decrease more sharply as well to make room for that and avoid overtraining. This is why I do maintenance-focused strength training during the in-season, not higher volume muscular endurance strength training. When rowing training is more moderate, strength training can be more moderate as well.
