Weightlifting
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The Average Relative Intensity in Weightlifting Programming
When performing something as complex as weightlifting training programming, it is helpful to understand that there are calculable parameters that provide guidance. Such a parameter can indicate whether or not the loading or volume is too light or too heavy. The K-value is one such parameter when one is dealing primarily with absolute weights in the loading. Some previous postings have dealt with the process of calculating the K-value. Today, I would like to explore another parameter that deals with the relative intensities involved in programming. This would be especially helpful when writing training programs for groups composed of individuals with varying absolute goal weights.
What Is Average Relative Intensity?
The parameter I am writing about is the average relative intensity, expressed in percentages rather than kilograms.
Beginner Tip: Relative intensity means how heavy a lift is compared to your personal maximum (1-rep max). For example, if your best snatch is 100 kg, lifting 80 kg is 80% relative intensity.
This parameter works best when it is calculated for an entire macrocycle.
Macrocycle explained: A macrocycle is a long-term training block, often lasting several months, leading up to a competition or performance goal.
It should be calculated based on 100% goal weights for snatches, cleans & jerks, back squats, and front squats that should be achieved at the end of the macrocycle.
Lifts Included in the Calculation
The 100% goal weights should be used in designating the intensities for:
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Power snatches
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Snatch pulls
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Snatch deadlifts
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Power Jerks
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Push Presses
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Clean Deadlifts
Why does this matter?
Including all these lifts ensures that the program balances strength and speed training, which are both essential for Olympic lifts.
How to Calculate Average Relative Intensity (Example)
For example, we can calculate the average relative intensity of the following sequence:
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60%/3, 70%/3, (80%/3)4
Here’s how it works step by step:
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Understand the notation: 60%/3 means lifting 60% of your goal max for 3 reps.
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Multiply the percentage by reps to find the total load:
(60% x 3) + (70% x 3) + (80% x 12)
= 180% + 210% + 960% = 1350% -
Calculate the total number of reps: 3 + 3 + 12 = 18
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Divide total load by reps to find the average: 1350% ÷ 18 = 75% average relative intensity.
Beginner Example with Real Weights:
If your snatch goal is 100 kg:
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60%/3 = 60 kg x 3 reps
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70%/3 = 70 kg x 3 reps
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80%/3 x 4 = 80 kg x 12 reps
The calculation method remains the same, with the only change being the replacement of % with actual weights.
Using Technology to Simplify Calculations
This should then be done for all sequences in all training sessions for a macrocycle. It may seem like a lot of math, but most modern coaches set this up in a spreadsheet.
Pro Tip: Use a spreadsheet that includes both % and actual weights for each set. This lets you calculate both relative and absolute loads easily. The absolute loads are needed for K-value calculations.
Recommended Targets for Competitive Lifters
Accomplished lifters with well-designed training programs will have an average relative intensity of approximately 77%.
Weightlifters with a competitive mentality may want to train with higher figures, but remember:
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This index represents a balance between strength and speed.
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Progress comes from improving both the snatch and the clean & jerk, not just one lift.
Think of it like building a car: you need both a powerful engine (strength) and good aerodynamics (speed).
Why Average Relative Intensity Matters
Unlike the K-value, the average relative intensity is not dependent on the competitive total achieved at the conclusion of the macrocycle.
Instead, it’s a tool for evaluating how balanced your program is for building both speed and strength safely and effectively.
Who Should Use This?
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Coaches writing programs for groups with different maxes
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Intermediate and advanced lifters
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Beginners focused on learning techniques can use this later for more structured programming.
Summary for Beginners:
Average relative intensity is a way to measure how challenging your program is compared to your personal best lifts. It helps ensure you train smart, balance strength and speed, and make steady progress without overtraining.
