What is a sport training?

According to the elementary principles of adaptation of the human being to the external environment, in order for the organism to improve its physical performance, it is necessary that it faces new stimuli that provoke new reactions (adaptations). These stimuli constitute the training load.
The burden of training is understood as the set of biological and psychological demands brought about by training activities. This means that the load has to be measured and evaluated in a double plane.
The stimulus must be measured by its magnitude and characteristics. The magnitude is represented by the product of amplitude and the time of application of said amplitude. The application time results from the duration of each repetition multiplied by the number of total repetitions.

1. Volume:

It should be expressed by the number of repetitions performed. The total number of repetitions depends on the number of exercises, the repetitions per set, the sets per session and the frequency of the workouts. This type of information is not sufficient to know precisely the type of load used, because two equal volumes can represent two different trainings, but if it is the pimer indicator as to its informative value on the volume.
Two equal volumes can mean a very different charge if, for example, the average intensity with which they are made is different. If we also add the total distribution of repetitions between the training zones (according to the percentage of the MRI or effort character), the information would be already very complete and reliable.
Therefore, it does not make sense to enter to assess the magnitude and effect of the training volume if it is not accompanied by adequate information on the intensity that has been realized.

2. Intensity

Just as the volume is only understood if you know the intensity with which it is done, the effect of the intensity is always nuanced by the volume it generates. The effect of the intensity depends on the eigenvalue of the intensity and the number of times (volume) that the value is applied.
As we have indicated, the stimulus, which constitutes the charge, is expressed by two components, amplitude and time. The amplitude represents the intensity, while the time expresses both the intensity (time that lasts the action) and the volume (no times that the action is performed). Therefore, whenever we speak of intensity, we also speak of volume, and therefore of charge.
The intensity is understood as the degree of effort developed when performing an exercise or training activity in each repetition. It represents the degree of muscular activity developed to resist resistance. It could be quantified in terms of power, as the level of tension reached in the actions, or as the amount of force produced in the unit of time.
When we schedule a training session, intensity can be expressed in the following ways:
• Weight
• 1RM
• Repetitions by series
• Execution speed

3. The exercises

There are numerous classifications of the training exercises depending on the context in which they are made and the objectives to which it is applied. We are going to make a classification of the exercises that must be applied in the strength training according to two criteria:

I. According to its effects:

- Localized: little transfer.

• Basically, muscle training, not movements: pectoral, biceps .. similar.

As its name indicates, they are exercises oriented to the training of certain muscles, through the own actions of each one of them. The characteristic of these exercises is that the muscles are trained in isolation, without significant intervention of other muscle groups in a coordinated way.

- Generalized: medium or high transfer

• Maximum force: squat
• Maximum power and high explosivity: Olympic exercises
• Average power and high speed: jumps, pitches

These exercises involve almost all major muscle groups in a coordinated way. Maximum strength exercises provide improved strength in extensor movements with heavy loads. The exercises of maximum power and great explosiveness provide the improvement of the force with average loads in extensor movements, allowing to generate the maximum power that can be reached by performing a strength training.

- Specific: high or maximum transfer

• Competitive situations or very similar to competition
• Competition.

II. Depending on the speed at which the 1RM is reached:
- Low speed: non-Olympic exercises
- High speed: Olympic exercises