Workload

[Dan C]

People sometimes measure progress by "workload" or "total tonnage". Basically you calculate the total amount of weight you lifted (weight x reps = workload).

I never thought this was a good practice, as I never believed that higher volume equals a better workout. And for size or strength, I still don't.

Though I believe for conditioning, or strength endurance, that might be another story.

I've been hitting the high volume kettlebell training pretty consistantly for a couple months now, about 1 workout a week I shoot for a rep PR. For today's session I decided to do a "ladder" workout... here's how it went:

106lb Kettlebell Clean and Jerk (1 'bell, 1 clean each set)
1/1, 30 second rest
2/2, 30 second rest
3/3, 30 second rest
Repeat cycle 5 times

6 reps (per hand, per cycle) x 5 = 30 reps per hand
106lbs x 60 reps = 6360lbs

Also decided to do a 5 x 5 that went like this:

Double 70lb Kettlebell Cleans
5 reps, 15 second rest
Repeat 5 times

140lbs x 25 = 3500lbs

Total tonnage would be 6360 + 3500 = 9860

What does this number mean? Nothing. All it is is a starting point for which plan to build my kettlebell conditioning workouts around. I'll keep the exercises focused on the ballistic movements (swings, cleans, jerks, snatches, etc.) and I'll make an effort to time the rest periods, since this is for conditioning after all.

What am I expecting to get out of this? Just doing a little bit of experimenting really. As I said before, I've never been one to track workload, or limit my rest periods for that matter, so it'll be interesting to see how this all pans out.

As for today's workout I can tell you that it was awesome! 30 minutes later and I'm just now beginning to feel normal again... was sweating like crazy after the jerks, and the cleans had my heart racing something fierce! Finished off with a set of curls and called it a day.

Suggestions as to how I should structure the following workout(s), comments from anyone with experience using the "workload" method, or just feedback in general is more than welcome.

[Dan C]

I just realized, how can I count the 5 x 5 cleans toward my tonnage but not the 3/3 cleans I did for each cycle of the ladder workout?

I guess I should probably add to that:

3 reps (per hand, per cycle) x 5 = 15 reps per hand
106lbs x 30 reps = 3180lbs

[climber511]

I love it when people use theirself as a lab rat - keep us posted.

[Firehawk]

Interesting post.

A friend of mine, who consequently got me into lifting and really was the one most responsible for me turning my life around (taught me how to lose weight and got me into lifting), and I have had many discussions about training routines since I started to become educated enough to have these discussions (although i'm sure that's up for debate, depending on who you ask lol).

My friend has always done a reverse pyramid, where he does high reps with light weight and then as he moves to progressing sets, he raises the weight and does less reps.

He believes this is the best way to lift. Of course, he's a closet bodybuilder. He wants to be as strong as possible but doesn't really want to focus on strength. He has good size, so obviously what he's done has worked for him. He benches 365, deadlifted 585 at his best, and squatted mid 400s, raw, never took any steroids.

It is hard to argue with progress, but he feels that the reverse pyramid is the best way to work out for overall development. He may be right, although I've tried what he does and i just didn't like it at all. Maybe i didn't give it enough time, who knows. He also adds up volume and tries to get more each week.

[luke.w]

firehawk I used to train exactly like your freind the years before I got into my differant style, it was all good really, but the problem with me was when I'd get up to a new deadlift max I'd stiff leg it and feel like my spine was wrecked for a month.

now if I round my back on a lift I'm strong enough for it, and my goal is bigger bigger weight.

and that deadlift years ago was 405, that made me say, I need to do something differant if I want to lift bigger weights better.

this may not have much to do with Dans' post, but I've done what your buddy does, and you get results, but not the results I'm looking for, it's not "best" for my goals. (and I have bodybuilding goals believe it or not, it's not standing on stage in a bikini though, or posting a picture with my shirt off)

[standAPART]

Dan C. - I think you mean volumne--not workload. Right?

[Khaine]

I think this is typically referred to as volume among trainers...

Basic theory; all progress is about increasing volume some way or other... Adding a rep to each set, an extra set or upping the weight will all increase the total volume of your workout... Now, clearly, increasing reps and sets is exhausted very soon, as manipulating either parameter too much will affect either the impact on muscle or the duration of your workout a great deal, whereas increasing the weight is nearly inexhaustible, although typically impossible to do on a weekly basis for long...

Try this, which is similar to what I happen to be doing at the moment:

Each week, increase the weight slightly on one exercise, add a rep to each set on the second and add an additional set to the last... Do this for 3 weeks, then deload, and start a new cycle wit the original set/rep parameters, but wit heavier weights... Repeat...

Total volume increases each week, until the effective use of added reps and sets are exhausted, upon which you increase the poundage for continued progress...

I'm in my 3rd week of my second cycle similar to this and I've yet to have a workout with less volume than the last, deloading phase not included... Seems to work, as my weights are constantly going up, but then again, I've had to start from scratch, so to speak, as my condition has deteriorated rapidly over the summer and fall, so muscle memory could make my progress seem greater than it really is...

Blahh... Give it a go...

[Dan C]

Originally Posted by standAPART

Dan C. - I think you mean volumne--not workload. Right?

Not really, "volume" doesn't take into account the total amount of weight you lifted like "total tonnage" does. If you have heard this done in other ways, do tell, as I'm really not sure if I'm doing it right anyway.

I got the idea from talking with Senior RKC instructor and former powerlifter, Mark Reifkind. At the RKC he lead us through a high pull ladder workout where we did:

53lb single arm high pull
10/10
12/12
14/14
16/16
18/18
20/20
10/10

That's 200 reps totalling 10,600lbs. We did it with a partner "you go, I go" style. I talked to him about later at lunch where he mentioned gauging his powerlifting workouts on this concept of workload (of course he was using doubles and triples). Unfortunately, at that time I hadn't thought about it enough to have formed any questions.

[Firehawk]

Westside talks alot about constantly raising GPP by adding in extra short workouts, and doing cardio, but starting off gradual and increasing volume. IT is important even for powerlifters to be able to have a good foundation and not be fatigued or gassed after one rep lol. At least, that's how i feel about it.

[Dan C]

Originally Posted by Firehawk

IT is important even for powerlifters to be able to have a good foundation and not be fatigued or gassed after one rep lol. At least, that's how i feel about it.

I'd say that's important for human beings. So I'd agree with your feelings.

[luke.w]

[quote=Firehawkbut starting off gradual and increasing volume. IT is important even for powerlifters to be able to have a good foundation and not be fatigued or gassed after one rep lol. At least, that's how i feel about it.[/QUOTE]




right because in a meet you have to hit 3-max lifts in the same day (and some guys may be construction workers also, and still have to report for labor the next day.

this is the type of strength I was describing to you the other day firehawk (or at least related if not identical)

[Firehawk]

Yeah it sucks at some meets. I prefer the smaller meets because then there's no huge gaps in the lifting. It sucks when you squat at 10am and then don't deadlift till 5pm. That is a long time, and it's tough to get up for the lifting, then relax for 3 hours, then get up for lifting again, etc...

The smaller ones generally you are warming up for the next event when your flight is completed.
There's a saying that the meet doesn't start until you get to the deadlift. That's because lots of times lifters are gassed. lol

Dan, my experience with details such of this is the ability it has to motivate us to beat the number the next training session, and that fuels intensity which is the most necessary component of any serious conditioning training program.

In addition to the total workload number you calculate, another interesting stat to calc would be the average workload per minute (total workload divided by the number of minutes of the training session).

[Dan C]

I posted some questions on the Dragondoor forum asking Rif about workload. I don't know why I can't copy and paste on this board, but here's a link to thread which contains his response...

http://forum.dragondoor.com/training/message/428237%5C

[Dan C]

Today's workout:

Single arm high pulls with a 53lb KB
10/10
12/12
14/14
16/16
18/18
20/20
10/10*

This cycle was done "you go, I go" style but my partner started to peter out half way through and by the 20/20 set he had to take 2 or 3 breaks; so I used the 88lber for the last set.

180 reps x 53lbs = 9540
20 reps x 88lbs = 1760
9540 + 1760 = 11,300lbs

10 minutes rest or so and then did the following:

Double 70lb KB jerks (one clean)
10 sets of 5 (approx. 45 seconds rest between sets)

140lbs x 50 reps = 7000

Total tonnage: 11,300 + 7000 = 18,300lbs

Even though this workout almost doubled Tuesday's workload, it seemed much, much easier this time around. Interesting.