Measuring volume and intensity
To accommodate these differences, we need a way to measure
volume and intensity that is flexible and subjective. For time we can
simply use minutes of training, but intensity is harder. Do we use
running speed? Weight lifted? Heart rate?
We want something we can use across all training, and something
that is internal. Measuring how someone feels about a weight is more
important than the actual weight (more on that later), so let’s stick
with the method we learnt while studying to become trainers, rate of
perceived exertion (RPE) using a 1-10 scale. It’s simple enough to use
with novices, and despite all the resources available in professional
sport, in my experience it’s considered best practice.
We can multiply the RPE a client reports for a session by the length
of time the session took. We then call this total ‘training units’. For
example, a 60-minute session with an RPE of 5 would give a load of
How can we use training load to
reduce injury risk?
High volume
High
injury risk
Safe
Low
intensity
Less
training
benefit
High
intensity
Safe
Low volume
12 | NETWORK SUMMER 2019
300 training units, and a 45-minute session
with an RPE of 7 gives us 315 training units.
So, a harder, shorter session may provide a
similar load to a longer, easier one. The sessions
can accommodate different types of exercise:
weights, cardio, group fitness, sessions with a
trainer, whatever you can think of.
Using the subjective measure of RPE
is an advantage in this case because our
clients’ ability to exercise will vary between
sessions. They may be pumped or tired,
focused or distracted. A weight may feel
harder to lift on Thursday than it did in their
Monday training session. In such instances,
subjective measures can be more useful
than objective ones.
A lot of the research into training load has
taken place in the arena of professional sport
– so how useful is it for other populations? In
2017, when working with a semi-professional
football team, we tracked the training load
for every player, for every session, for the
whole season. What we found after looking
at the data was consistent with the research
that’s emerged in the last 10 years or so from
the field of professional sport.
Players who trained less, got hurt more. If
we don’t train enough, we aren’t fit or strong
enough to handle the rigours of a game, or a
hard session, and we risk injury. This is the
same for our clients.