Components of a Workout
6 Components of a Workout
- Intensity
- Duration
- Frequency-Repetition-Density
- Environment
- Technique
- Equipment
Intensity- How hard an athlete is working (RPE, HR, Power, Pace, etc.)
Duration- Amount of exercise (time and/or distance) in total and for each repetition, if applicable
Frequency-Repetition-Density
- Frequency: number of times a workout is completed in a given period of time, also called dosage
- Repetition: number of times an interval is repeated in a single workout
- Density: Where does this workout fit within the microcycle? After a hard workout, after 2 days of recovery?
Training Environment- Where is this taking place? Open water vs. Pool, Mountains vs. Flat Ground, Wind/Rain, etc.
Technique- Simply, what you are doing. Is there a focus on an isolated movement(s) to promote efficient and effective form?
Equipment- What will the athlete need to complete the workout given all the above?
These 5 components must be purposefully planned to fit within the Logistics-Strategy-Tactics Framework.
Logistics: The non-negotiable of the situation or environment. The things you cannot control or change.
Strategy: Given the Logistics, the overall end goal or vision.
Tactics: The required small interconnected small steps that must be accomplished to achieve the Strategy, given the Logistics.
I first heard this decision-making framework from Coach John Coffman of New Albany Aquatics Club.
The more clarity you have all of those above mentioned variables, the more likely you are to accomplish the ultimate Strategy.
