In general, your training should mimic your sport or activity, However, total adherence to this principle may cause problems in other areas. You must lift above a certain intensity level before strength gains will be realized. You must continually increase resistance to see strength gains. This increase should roughly occur on a weekly basis. The basic variables that are manipulated in a weight training program.
Intensity is the average weight lifted in the workout and relates to the degree of strength.
In essence there is an inverse relationship between volume and intensity. Workload is the product of volume times intensity and relates to overall effort of the workout and also corresponds to the amount of calories utilized. Manipulating volume and intensity essentially determines the result of a workout, strength or localized muscle endurance. As you can see, Workout 1 represents a design to increase localized muscle endurance, while Workout 2 is designed to increase strength. Endurance Analogies - Manipulating volume, intensity, and workload are not exclusive to resistance training.