Which training approach emphasizes the intensity and volume for improving performance?

The selected approach, polarized training, is recognized for its unique emphasis on balancing high-intensity efforts with low-intensity recovery periods. This method revolves around training at both extremes of the intensity spectrum, where athletes spend a majority of their training time at low intensities (typically around 60-75% of maximum effort) and a smaller portion at high intensities (around 90-95% of maximum effort).

By focusing on this distribution, polarized training is effective in enhancing performance because it allows athletes to benefit from both recovery, which is crucial for adaptation and improvement, and hard, intense workouts that push their limits. This strategy not only prevents burnout and overtraining but also optimizes the physiological adaptations necessary for peak athletic performance.

In contrast, other training approaches mentioned do not prioritize both high intensity and volume in the same way. Low-intensity training focuses solely on less strenuous efforts, limiting the performance improvements gained from high-intensity workouts. Static training primarily involves holding positions to develop flexibility without significant intensity or volume context. Flexibility training, though important for mobility and injury prevention, does not directly contribute to performance enhancements related to athletic intensity and volume.