{"id":3927,"date":"2024-05-28T20:24:44","date_gmt":"2024-05-28T20:24:44","guid":{"rendered":"https:\/\/supertrening.si\/2024\/05\/28\/calculation-of-work-done\/"},"modified":"2024-11-17T11:25:41","modified_gmt":"2024-11-17T11:25:41","slug":"calculation-of-work-done","status":"publish","type":"post","link":"https:\/\/supertrening.si\/en\/2024\/05\/28\/calculation-of-work-done\/","title":{"rendered":"Calculation of work done"},"content":{"rendered":"<h4><strong>How do I calculate the amount of work done in a workout?<\/strong><\/h4>\n<h5>Any progress, wherever and whatever we do, requires some analysis of what has been done and some planning.<br \/>\nBoth in business and in sport. <\/h5>\n<p>  If in manufacturing they calculate the volume of production in hours and the quantity of goods produced, we have to do something similar in sports coaching to know how much work we have done.<br \/>\nIn this way we can adjust the quantities in the following cycles according to the given circumstances.<br \/>\nThe competition period cannot have the same quantities as the preparation period.<br \/>\nThe standard practice for calculating training volume is to calculate the total load as follows:     <\/p>\n<style>\/*! elementor - v3.21.0 - 26-05-2024 *\/<br \/>\n.elementor-widget-image{text-align:center}.elementor-widget-image a{display:inline-block}.elementor-widget-image a img[src$=\".svg\"]{width:48px}.elementor-widget-image img{vertical-align:middle;display:inline-block}<\/style>\n<p><div style=\"width: 445px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" src=\"https:\/\/supertrening.si\/wp-content\/uploads\/2024\/05\/1_3H5jYD06slW-HuYXzltNzw.png\" sizes=\"(max-width:767px) 435px, 435px\" srcset=\"https:\/\/supertrening.si\/wp-content\/uploads\/2024\/05\/1_3H5jYD06slW-HuYXzltNzw.png 435w, https:\/\/supertrening.si\/wp-content\/uploads\/2024\/05\/1_3H5jYD06slW-HuYXzltNzw-300x23.png 300w, https:\/\/supertrening.si\/wp-content\/uploads\/2024\/05\/1_3H5jYD06slW-HuYXzltNzw-150x11.png 150w\" alt=\"\" width=\"435\" height=\"33\"><p class=\"wp-caption-text\">Figure 1: Formula for calculating the quantity.<\/p><\/div>  Example: <div style=\"width: 564px\" class=\"wp-caption aligncenter\"><img fetchpriority=\"high\" decoding=\"async\" src=\"https:\/\/supertrening.si\/wp-content\/uploads\/2024\/05\/1_ChThTycKzK2H6X7QxtpO8g.png\" sizes=\"(max-width:767px) 535px, 554px\" srcset=\"https:\/\/supertrening.si\/wp-content\/uploads\/2024\/05\/1_ChThTycKzK2H6X7QxtpO8g.png 554w, https:\/\/supertrening.si\/wp-content\/uploads\/2024\/05\/1_ChThTycKzK2H6X7QxtpO8g-500x115.png 500w, https:\/\/supertrening.si\/wp-content\/uploads\/2024\/05\/1_ChThTycKzK2H6X7QxtpO8g-300x69.png 300w, https:\/\/supertrening.si\/wp-content\/uploads\/2024\/05\/1_ChThTycKzK2H6X7QxtpO8g-150x34.png 150w, https:\/\/supertrening.si\/wp-content\/uploads\/2024\/05\/1_ChThTycKzK2H6X7QxtpO8g-480x110.png 480w\" alt=\"\" width=\"554\" height=\"127\"><p class=\"wp-caption-text\">Figure 2: Example of a quantity calculation.<\/p><\/div><\/p>\n<p id=\"f42b\">The summary is that we lifted a total of 1000kg during the squat training.<\/p>\n<p id=\"47fc\">This is quite a common way of calculating, but it is not the most suitable for me, because there are several different ways of squatting, and I don&#8217;t mean the different variations such as: back squat, front squat, Zercher squat, split squat, etc.<\/p>\n<p>  I have the same exercise in mind, e.g.<br \/>\n<em> ROM (range of motion<\/em>).<br \/>\nI use three &#8220;depths&#8221; in different preparation periods.    <div style=\"width: 1210px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" src=\"https:\/\/supertrening.si\/wp-content\/uploads\/2024\/05\/Robert-Simonic-13-5-2018-9718-1280x854-1-1200x801.jpg\" sizes=\"(max-width:767px) 535px, (max-width:1200px) 100vw, 1200px\" srcset=\"https:\/\/supertrening.si\/wp-content\/uploads\/2024\/05\/Robert-Simonic-13-5-2018-9718-1280x854-1-1200x801.jpg 1200w, https:\/\/supertrening.si\/wp-content\/uploads\/2024\/05\/Robert-Simonic-13-5-2018-9718-1280x854-1-500x334.jpg 500w, https:\/\/supertrening.si\/wp-content\/uploads\/2024\/05\/Robert-Simonic-13-5-2018-9718-1280x854-1-300x200.jpg 300w, https:\/\/supertrening.si\/wp-content\/uploads\/2024\/05\/Robert-Simonic-13-5-2018-9718-1280x854-1-768x512.jpg 768w, https:\/\/supertrening.si\/wp-content\/uploads\/2024\/05\/Robert-Simonic-13-5-2018-9718-1280x854-1-112x75.jpg 112w, https:\/\/supertrening.si\/wp-content\/uploads\/2024\/05\/Robert-Simonic-13-5-2018-9718-1280x854-1-480x320.jpg 480w, https:\/\/supertrening.si\/wp-content\/uploads\/2024\/05\/Robert-Simonic-13-5-2018-9718-1280x854-1-800x534.jpg 800w, https:\/\/supertrening.si\/wp-content\/uploads\/2024\/05\/Robert-Simonic-13-5-2018-9718-1280x854-1.jpg 1280w\" alt=\"\" width=\"1200\" height=\"801\"><p class=\"wp-caption-text\">Figure 3: Athlete doing a squat (Photo: Rok Rakun, https:\/\/rrakun.com\/).<\/p><\/div><\/p>\n<figure id=\"attachment_765\" aria-describedby=\"caption-attachment-765\"><figcaption id=\"caption-attachment-765\"><\/figcaption><\/figure>\n<p id=\"aed3\">In the early preparation period, the most common form I use is the full (healthy!) range of motion squat at a normal tempo of 2-0-2.<br \/>\nFirst a controlled tempo, then an increasingly aggressive concentric movement (overcoming the load, the positive part of the lift).<br \/>\nIn the Late Preparation Period I use a shorter range of movement where the lowering is controlled at first, I won&#8217;t say slow, no pause in the lower part of the movement and as fast as possible transitioning into the concentric part of the movement.<br \/>\nWe are not working very much on the so called SSC (stretch-shortening cycle) as often stated in various articles, but more on the starting intensity (overcoming the load from rest and accelerating it (both forms of intensity together belong to the explosive intensity according to Yuri Verkoshansky).<br \/>\nHere we can help ourselves to a large extent by using elastics to extend the so-called propulsive (propulsive) velocity almost to the end of the concentric part of the movement, because to some extent we disable the premature inhibitory reflex in the muscle.<br \/>\nHow much of this depends on the load.<br \/>\nThe lighter the load the sooner the inhibition of the movement is &#8220;switched on&#8221; and vice versa.<br \/>\nLet&#8217;s leave that, that&#8217;s a topic for another post.       <\/p>\n<p id=\"f9c9\">Then comes the last form of the squat, which I call the &#8220;power&#8221; squat, where the range of movement is smallest and we make good use of the SSC, i.e. the descent into the squat is also jerky, as well as the deceleration and the redirection of the movement into concentricity. Here I always explain to the athletes to imagine the movement as a graph in the shape of a &#8220;V&#8221; and no longer a &#8220;U&#8221;.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/supertrening.si\/wp-content\/uploads\/2024\/05\/1_h-sd6ZPwGhfL1DJQo2PHiQ.png\" sizes=\"(max-width:767px) 535px, 741px\" srcset=\"https:\/\/supertrening.si\/wp-content\/uploads\/2024\/05\/1_h-sd6ZPwGhfL1DJQo2PHiQ.png 741w, https:\/\/supertrening.si\/wp-content\/uploads\/2024\/05\/1_h-sd6ZPwGhfL1DJQo2PHiQ-500x286.png 500w, https:\/\/supertrening.si\/wp-content\/uploads\/2024\/05\/1_h-sd6ZPwGhfL1DJQo2PHiQ-300x172.png 300w, https:\/\/supertrening.si\/wp-content\/uploads\/2024\/05\/1_h-sd6ZPwGhfL1DJQo2PHiQ-131x75.png 131w, https:\/\/supertrening.si\/wp-content\/uploads\/2024\/05\/1_h-sd6ZPwGhfL1DJQo2PHiQ-480x275.png 480w\" alt=\"\" width=\"741\" height=\"424\"><\/p>\n<p><strong>Figure 4<\/strong>: Graphical representation of the U and V motion.  <\/p>\n<p id=\"fe1b\">The shorter the time in the bottom position means more elastic component for the lift itself and thus more force production.<br \/>\nThis in turn leads to more power, which manifests itself in a higher jump, a faster lift and other sporting movements. <\/p>\n<p id=\"c53a\">I can then combine this form with sprints, jumps or even heavy lifts, because it&#8217;s all about muscle potentiation.<br \/>\nThis is very suitable for pre-competition activation, for in-season work, where we need to inhibit the process of decline as much as possible and stimulate fatigue as little as possible. <\/p>\n<p id=\"c5c4\">This is not just my way of doing things, but I also saw it in Joel Smith&#8217;s book Speed Strength, where Joel wrote that the full range of motion squat is more about muscle work and the partial squat is more about stimulating the nerve work.<br \/>\nIf the load and range of movement are chosen wisely then you can actually do more with less. <\/p>\n<p id=\"8b8d\">The amount depends on the individual (training, seniority, gender, sport&#8230;), but for men, the load for power squats should be chosen between 40 and 80% of the maximum lift (1RM).<br \/>\nI know that some people lift with power squats even above 100% of the total squat but they probably do it outside the competition period as an overload and to get used to higher loads. <\/p>\n<h4 id=\"c203\"><strong><em>Work&#8230;what?<\/em><\/strong><\/h4>\n<p id=\"edbd\">But then how do we distinguish between the work we do?<br \/>\nIf we calculate classically as above, then we cannot distinguish.<br \/>\nThat is why I have already written the answer in the question: <strong>work<\/strong>.<br \/>\nWe count different amounts of work as work.   <\/p>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/supertrening.si\/wp-content\/uploads\/2024\/05\/1_qvtUDXMaZoGwvKEPtyM9Hg.png\" sizes=\"(max-width:767px) 535px, 658px\" srcset=\"https:\/\/supertrening.si\/wp-content\/uploads\/2024\/05\/1_qvtUDXMaZoGwvKEPtyM9Hg.png 658w, https:\/\/supertrening.si\/wp-content\/uploads\/2024\/05\/1_qvtUDXMaZoGwvKEPtyM9Hg-500x262.png 500w, https:\/\/supertrening.si\/wp-content\/uploads\/2024\/05\/1_qvtUDXMaZoGwvKEPtyM9Hg-300x157.png 300w, https:\/\/supertrening.si\/wp-content\/uploads\/2024\/05\/1_qvtUDXMaZoGwvKEPtyM9Hg-143x75.png 143w, https:\/\/supertrening.si\/wp-content\/uploads\/2024\/05\/1_qvtUDXMaZoGwvKEPtyM9Hg-480x252.png 480w\" alt=\"\" width=\"658\" height=\"345\"><\/p>\n<figure id=\"7c09\">\n<figure><figcaption><strong>Figure 5<\/strong>: Calculation of the training part (A).<\/figcaption><\/figure>\n<\/figure>\n<p> We can see that for a shorter path (ROM), in our case d (path), the work is smaller and vice versa.<br \/>\nIn this way, we can distinguish the amount of work done when performing an identical exercise that is performed slightly differently.<br \/>\nBecause we get a modified quantity V1 and V2 in some units, but where the work done is different.    <img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/supertrening.si\/wp-content\/uploads\/2024\/05\/1_xTp9NHGylMSn5kS9heZaPQ.png\" sizes=\"(max-width:767px) 535px, (max-width:922px) 100vw, 922px\" srcset=\"https:\/\/supertrening.si\/wp-content\/uploads\/2024\/05\/1_xTp9NHGylMSn5kS9heZaPQ.png 922w, https:\/\/supertrening.si\/wp-content\/uploads\/2024\/05\/1_xTp9NHGylMSn5kS9heZaPQ-500x266.png 500w, https:\/\/supertrening.si\/wp-content\/uploads\/2024\/05\/1_xTp9NHGylMSn5kS9heZaPQ-300x160.png 300w, https:\/\/supertrening.si\/wp-content\/uploads\/2024\/05\/1_xTp9NHGylMSn5kS9heZaPQ-768x409.png 768w, https:\/\/supertrening.si\/wp-content\/uploads\/2024\/05\/1_xTp9NHGylMSn5kS9heZaPQ-141x75.png 141w, https:\/\/supertrening.si\/wp-content\/uploads\/2024\/05\/1_xTp9NHGylMSn5kS9heZaPQ-480x256.png 480w, https:\/\/supertrening.si\/wp-content\/uploads\/2024\/05\/1_xTp9NHGylMSn5kS9heZaPQ-800x426.png 800w\" alt=\"\" width=\"922\" height=\"491\"><\/p>\n<p><strong>Figure 6<\/strong>: Calculation of individual workouts at different times.  <\/p>\n<p id=\"292b\">The picture above is a practical example of a single training session at three different times:<\/p>\n<p id=\"eac8\">&#8211; <strong>Early preparation period<\/strong><\/p>\n<p id=\"b965\">&#8211; <strong>Late preparation<\/strong> or <strong>pre-competition period<\/strong><\/p>\n<p id=\"2350\">&#8211; <strong>Competition period<\/strong><\/p>\n<p id=\"dff0\">It is one and the same exercise, differing in the &#8220;depth&#8221; of the squat and the loading parameters: load, sets x reps.<\/p>\n<p id=\"6495\">In the blue box you can see the calculation for each workout.<br \/>\nFirstly, in terms of the amount of load in kg (V) and the amount of work (A).<br \/>\nIf we look only at these numbers we see nothing, except that they are not the same.  <\/p>\n<p id=\"95aa\">The yellow box shows the calculation according to the different cycles.<br \/>\nWhere both quantities decrease, i.e. the highest quantities are at the beginning of the preparation, gradually decreasing until the competition period.<br \/>\nEven though the intensity increases, both the amount and the work decreases.  <\/p>\n<p id=\"867b\">The green box shows a comparison of the quantity and the work between them, where it can be seen that both quantities are decreasing symmetrically.<\/p>\n<p id=\"23b3\">To help you visualize through an imaginary preparation cycle, you will see how certain load parameters increase or decrease in the table below:<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/supertrening.si\/wp-content\/uploads\/2024\/05\/1_7rP63cLerQwTVpiTQXZC-Q.png\" sizes=\"(max-width:767px) 535px, (max-width:1000px) 100vw, 1000px\" srcset=\"https:\/\/supertrening.si\/wp-content\/uploads\/2024\/05\/1_7rP63cLerQwTVpiTQXZC-Q.png 1000w, https:\/\/supertrening.si\/wp-content\/uploads\/2024\/05\/1_7rP63cLerQwTVpiTQXZC-Q-500x101.png 500w, https:\/\/supertrening.si\/wp-content\/uploads\/2024\/05\/1_7rP63cLerQwTVpiTQXZC-Q-300x61.png 300w, https:\/\/supertrening.si\/wp-content\/uploads\/2024\/05\/1_7rP63cLerQwTVpiTQXZC-Q-768x155.png 768w, https:\/\/supertrening.si\/wp-content\/uploads\/2024\/05\/1_7rP63cLerQwTVpiTQXZC-Q-150x30.png 150w, https:\/\/supertrening.si\/wp-content\/uploads\/2024\/05\/1_7rP63cLerQwTVpiTQXZC-Q-480x97.png 480w, https:\/\/supertrening.si\/wp-content\/uploads\/2024\/05\/1_7rP63cLerQwTVpiTQXZC-Q-800x162.png 800w\" alt=\"\" width=\"1000\" height=\"202\"><\/p>\n<p><strong>Figure 7:<\/strong> Numbers are our undoing&#8230;<br \/>\nThe above very opaque table breaks down the various parameters from average power (Pavg), force (average &amp; max-Favg and Fmax), average speed (vavg), time to maximum force (t-Fmax), RFD (Rate of force development), reps, sets, load, range of motion and work (A) and the amount in kg.<br \/>\nI have made a semaphorised display of the numbers, where red is worse than green which is best and divided into thirds.<br \/>\nThe graph below is a graphical representation of the number of sets and reps and the work done and kilos lifted per workout through an &#8220;imaginary&#8221; cycle. <img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/supertrening.si\/wp-content\/uploads\/2024\/05\/1_HKx0gbQAwrpzIX8RRnAn4A.png\" sizes=\"(max-width:767px) 535px, (max-width:814px) 100vw, 814px\" srcset=\"https:\/\/supertrening.si\/wp-content\/uploads\/2024\/05\/1_HKx0gbQAwrpzIX8RRnAn4A.png 814w, https:\/\/supertrening.si\/wp-content\/uploads\/2024\/05\/1_HKx0gbQAwrpzIX8RRnAn4A-500x321.png 500w, https:\/\/supertrening.si\/wp-content\/uploads\/2024\/05\/1_HKx0gbQAwrpzIX8RRnAn4A-300x192.png 300w, https:\/\/supertrening.si\/wp-content\/uploads\/2024\/05\/1_HKx0gbQAwrpzIX8RRnAn4A-768x493.png 768w, https:\/\/supertrening.si\/wp-content\/uploads\/2024\/05\/1_HKx0gbQAwrpzIX8RRnAn4A-117x75.png 117w, https:\/\/supertrening.si\/wp-content\/uploads\/2024\/05\/1_HKx0gbQAwrpzIX8RRnAn4A-480x308.png 480w, https:\/\/supertrening.si\/wp-content\/uploads\/2024\/05\/1_HKx0gbQAwrpzIX8RRnAn4A-800x513.png 800w\" alt=\"\" width=\"814\" height=\"522\"><strong>Figure 8:<\/strong> Overview of the complete quasi-cycle     <\/p>\n<p id=\"ce37\">All three peaks are immediately at the start of the cycle where the load and range of motion increase, resulting in three peaks in both the work (A) and the total load lifted (kg).<br \/>\nThroughout the cycle it is shown how the sets and reps decrease and increase from workout to workout. <\/p>\n<p id=\"b276\">So I hope I have been able to show and approximate a little bit how to keep track of the work done in the series, in training and throughout the cycle.<br \/>\nIn this way we get traceability backwards and a starting point for planning ahead. <\/p>\n<p id=\"834c\">Maybe the article will convince someone that this is a more appropriate way of tracking and planning than the widespread &#8220;<em>youtube periodisation<\/em>&#8220;.<\/p>\n<p id=\"c0c9\">Now, pencil and paper in hand, try it yourself.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>How do I calculate the amount of work done in a workout? Any progress, wherever and whatever we do, requires<span class=\"excerpt-hellip\"> [\u2026]<\/span><\/p>\n","protected":false},"author":1,"featured_media":3228,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[151],"tags":[],"class_list":["post-3927","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"_links":{"self":[{"href":"https:\/\/supertrening.si\/en\/wp-json\/wp\/v2\/posts\/3927","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/supertrening.si\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/supertrening.si\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/supertrening.si\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/supertrening.si\/en\/wp-json\/wp\/v2\/comments?post=3927"}],"version-history":[{"count":0,"href":"https:\/\/supertrening.si\/en\/wp-json\/wp\/v2\/posts\/3927\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/supertrening.si\/en\/wp-json\/wp\/v2\/media\/3228"}],"wp:attachment":[{"href":"https:\/\/supertrening.si\/en\/wp-json\/wp\/v2\/media?parent=3927"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/supertrening.si\/en\/wp-json\/wp\/v2\/categories?post=3927"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/supertrening.si\/en\/wp-json\/wp\/v2\/tags?post=3927"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}