TONNAGE

Total training volume (tonnage) calculation protocol for quantifying overall strength training load.

Tonnage Utilization Protocol in Strength and Conditioning

1. Objective

  • Quantify the external load completed during a strength training session.
  • Allow precise tracking of training volume across a single session, a week, or an entire training cycle.
  • Help plan progressive overload and prevent overtraining.

2. ⚙️ Equipment Needed

Tracking sheets or spreadsheets (Excel, Google Sheets, training notebook, etc.). Record the following:

  • Number of sets.
  • Number of repetitions.
  • Load used (in kg) for each exercise.

3. Formula for TONNAGE

Tonnage = Load (kg) × Number of repetitions × Number of sets

Then, sum the values for all exercises performed during the workout to obtain the: Total Session Tonnage

4. Calculation Steps

For each exercise:

  1. Measure the load in kg (per set).
  2. Count the number of repetitions per set.
  3. Multiply: Load × Repetitions × Sets.
  4. Repeat this process for all exercises.
  5. Add all the individual results together ➔ Total Tonnage.

5. Practical Example

Training Session:

ExerciseLoad (kg)SetsRepetitions
Squat100 kg4 sets8 reps
Bench Press80 kg4 sets10 reps
Rowing70 kg3 sets12 reps

Calculation:

  • Squat: 100 × 8 × 4 = 3200 kg
  • Bench Press: 80 × 10 × 4 = 3200 kg
  • Rowing: 70 × 12 × 3 = 2520 kg
  • Total session tonnage = 3200 + 3200 + 2520 = 8920 kg

✅ Session Tonnage = 8920 kg

6. Tracking Organization

  • Tonnage per exercise: To identify which movements place the highest demand on the athlete.
  • Tonnage per session: To evaluate potential acute fatigue.
  • Weekly tonnage: To monitor and control workload progression.
  • Monthly tonnage: To plan macrocycles and training phases.

7. Practical Application

  • Progressive overload: A +5% to +10% increase in tonnage per week during developmental phases.
  • Deloading: A 30% to 50% reduction in tonnage for one week to facilitate full recovery.
  • Energy system analysis: High tonnage for strength/hypertrophy phases; more moderate tonnage for speed/power phases.

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