Unlocking Super Athlete Potential: The Power of Varying Intensity and Volume in Training

In the world of athletic development, the journey from good to great hinges on one crucial concept: balance. Whether you're a coach, an athlete, or someone passionate about sports, understanding the relationship between intensity, volume, and skill training is key to unlocking the full potential of any athlete. Unfortunately, too often, strength coaches and skill coaches work in silos, rarely communicating about the athlete's goals, health, and progress. This disconnect can stifle an athlete's development, preventing them from reaching their true potential.

This article explores the importance of varying intensity and volume in training, not just in the gym but also in skill work. It emphasizes the need for synergy between all coaches involved, ensuring that each athlete is guided effectively on their path to greatness.

The Foundation of Athletic Excellence: Intensity and Volume

What Are Intensity and Volume?

In simple terms, intensity refers to the effort level or the load used in a given exercise or skill training session. It's how hard an athlete is working. On the other hand, volume is the total amount of work performed, often measured by the number of sets, reps, or duration of activity.

Both intensity and volume are critical variables in training, and how they are manipulated can dramatically affect an athlete's performance, recovery, and long-term development.

Why Vary Intensity and Volume?

Varying intensity and volume isn't just about preventing boredom in training—it's about strategic development. Consistent training at the same intensity or volume can lead to plateaus, overtraining, or burnout. By fluctuating these variables, coaches can ensure that athletes continue to make progress, avoid injuries, and build a more robust, adaptable body.

Consider this: an athlete who only trains at high intensity with high volume will likely burn out or get injured. Conversely, one who always trains at low intensity and low volume might not develop the strength, power, or endurance needed for peak performance. The key is finding the right balance, which requires careful planning and communication.

The Disconnect Between Strength and Skill Coaches

The Common Problem

In many athletic programs, strength coaches focus on building the physical attributes of athletes—strength, speed, power, endurance—while skill coaches concentrate on honing specific sports skills. However, these two areas are intrinsically linked. An athlete's ability to perform specific skills often depends on their physical attributes, and vice versa.

The problem arises when these two coaching domains don't communicate effectively. A skill coach might push an athlete to perform high-intensity drills without considering the athlete's fatigue from a heavy strength training session the day before. Conversely, a strength coach might schedule a high-volume workout without knowing that the athlete has a critical skill session later that day.

The Solution: Collaboration and Communication

To develop super athletes, strength and skill coaches must work together. Regular communication between these coaches ensures that training plans are aligned, with intensity and volume appropriately adjusted based on the athlete's overall workload.

Steps for Effective Collaboration:

Shared Goals: Both coaches should have a clear understanding of the athlete's short-term and long-term goals. This ensures that all training is aligned with the athlete's objectives.
Weekly Meetings: A brief weekly meeting can go a long way. During these meetings, coaches can discuss the athlete's current status, upcoming training sessions, and any necessary adjustments.
Tracking Progress: Using shared tools like digital training logs or apps can help coaches monitor the athlete's workload, intensity, and volume across all training sessions.
Adapting on the Fly: Training plans should be flexible. If an athlete is overly fatigued, both coaches should be willing to adjust their plans to prevent overtraining and ensure the athlete's health.

Implementing Varying Intensity and Volume

Periodization: The Key to Structured Variation

Periodization is the systematic planning of training to maximize performance and prevent overtraining. It involves varying intensity and volume across different phases, such as preparatory, competitive, and transition phases.

Types of Periodization:

Linear Periodization: Gradually increasing intensity while decreasing volume over time.
Undulating Periodization: Regularly varying intensity and volume within short cycles (e.g., weekly or bi-weekly).
Block Periodization: Focusing on specific qualities (e.g., strength, power, endurance) in different blocks or phases of training.

Integrating Skill Work with Strength Training

Skill training should not be treated as an afterthought. It requires just as much planning and variation as strength training. Here's how to integrate the two:

Match Skill and Strength Phases: During a high-intensity strength phase, skill training might focus more on technique and precision with lower intensity. Conversely, during a tapering phase, skill intensity can be ramped up to prepare for competition.
Consider Neuromuscular Fatigue: High-intensity strength training can lead to neuromuscular fatigue, which affects skill performance. Schedule skill sessions that require precision and focus on days when the athlete is fresher.
Recovery Days: Ensure that both strength and skill coaches agree on recovery days. These are essential for adaptation and preventing burnout.

Monitoring and Adjusting: The Role of Feedback

Feedback is crucial in any training program. Coaches should continuously monitor the athlete's performance, both in the gym and during skill sessions. This feedback loop allows for real-time adjustments to training intensity and volume.

Tools for Monitoring:

Heart Rate Variability (HRV): Helps assess the athlete's recovery status and readiness for training.
Performance Metrics: Track improvements in both skill execution and physical attributes (e.g., lifting metrics, sprint times).
Athlete Feedback: Encourage athletes to communicate how they feel physically and mentally. This subjective feedback is invaluable for making informed adjustments.

Conclusion: The Path to Super Athlete Development

Creating a super athlete is not about pushing harder every single day. It's about smart, strategic training that balances intensity and volume across all aspects of their development. For this to happen, strength and skill coaches must break down silos, communicate regularly, and adjust their plans in unison.

By varying intensity and volume and fostering collaboration, coaches can guide athletes to reach their full potential, ensuring they are not only strong and skilled but also resilient, adaptable, and ready to perform when it matters most.

References

Bompa, T. O., & Haff, G. G. (2009). Periodization: Theory and Methodology of Training. Human Kinetics.
Kraemer, W. J., & Fleck, S. J. (2007). Optimizing Strength Training: Designing Nonlinear Periodization Workouts. Human Kinetics.
Issurin, V. (2008). Block Periodization: Breakthrough in Sports Training. Ultimate Athlete Concepts.