Strength Training Guidelines and Performance Metrics
Explore a comprehensive guide to strength training, covering rep ranges, load percentages, tempo, rest intervals, and various strength development goals. Additionally, discover insights into bar velocities, pound-for-pound equations, peak power formulas, and strategies for maximizing repetitions.
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TUT(s) 30 60 20 40 10 20 8 15 3 10 Rep Range Load Sets *failure Tempo (E:P:C) Rest (min) Type Goal/Ability (% of 1RM) Short to Long Contact Reactive Strength Stretch-Shorten-Cycle 6 - 10 Bodyweight 3 - 6 1 - 2 Neural Adaptation / Neuromuscular Heavy (Loaded Mechanical Power Mechanical Muscle Power 3 - 6 50 80% 4 - 6 Fast 1.5 - 3 Heavy Explosive Strength Late Rate of Force Development 3 - 6 60 80% 4 - 6 Fast 1.5 - 3 Light (Maximal) Mechanical Power Mechanical Muscle Power 5 - 8 20 50% 5 - 8 Fast 1.5 2.5 Light Explosive Strength Initial Rate of Force Development 5 8 10 60% 5 8 2-4:0:X 1.5 2.5 Maximal Strength Maximum Force 1 5 85 100% (Heavy) 3 5 X:1-3:X 2.5 5 Yielding Strength (Eccentric Deceleration) Deceleration of BCM or Load 3 - 5 BW 60% 3 - 5 X:1-3:X 2 3 90 110% (Very Heavy) Maximal Eccentric Strength Eccentric Strength 3 - 5 3 5*** 2-10:0:A 2.5 - 5 Muscle Hypertrophy / Metabolic Max Rep Exhaustive Muscle Hypertrophy 5 - 12 70 - 85% (Heavy) 3 4 *** 2-4:0:1-3 2 - 3 Muscle Hypertrophy / Work Capacity 50 - 70% (Moderate) Max Set Exhaustive 5 - 12 5 10** 1-3:0:1-2 1 - 3 Assistant Strength / Accessory Lift 60 80% (Moderate) Structural Balance / Work Capacity 8 - 15 2 - 4 1-3:0:1-3 1 - 2 60 80% (Moderate) Slow Tempo Exhaustive Muscle Hypertrophy 5 - 8 3 - 5 4-6:0:4-6 1 - 3 Muscle Hypertrophy / Strength Endurance Low Load Exhaustive 15 - 30 30 60% 2 - 4 1-2:0:1 2-3 Tech Technical Development Technique 2 - 5 Light 3 - 10 N/A 1 - 2
Average Bar Velocities Snatch from Floor 1.52 1.67 m/sec Hang Snatch 1.35 1.96 m/sec Power Clean 1.20 1.32 m/sec Hang Clean 1.30 1.40 m/sec Power Shrug 1.15 m/sec Power Pull 1.38 m/sec Speed Strength 1.10 1.65 m/sec Strength Speed 0.80 1.00 m/sec Absolute Strength 0.10 0.35 m/sec
Pound for Pound Equation Wilks Formula = (Total Weight) x (500/(-216.0475144 + 16.2606339 x Body Weight in kg - 0.002388645 x BWkg^2 - 0.00113732 x BWkg^3 + 0.00000701863 x BWkg^4 - 0.00000001291 x BWkg^5)) Peak Power (Watts / W) Sayers Formula = (51.9 x jump height (cm)) + (48.9 x body mass (kg)) - 2007 Harman Formula = (61.9 x jump height (cm)) + (36.0 x body mass (kg)) 1,822
Max Possible Reps Mike Tuchscherer % Cal Dietz Dan Baker RPE 10 RPE 9 RPE 8 RPE 7 100,0 1 1 1 97,5 1-2 95,0 2 2 2 1 92,5 2-3 3 90,0 3-4 4 3 2 1 87,5 4 85,0 4-5 5 4 3 2 1 82,5 5 6 80,0 5-6 7 5 4 3 2 77,5 6-7 8-9 6 5 4 3 75,0 7-8 10 72,5 8-9 11 7 6 5 4 70,0 9-10 12-13 8 7 6 5 67,5 11-12 14-15 8 7 6 65,0 13-14 16-17 10 10 8 7 62,5 14-15 18-19 12 10 8 60,0 15-16 20 12 10 57,5 17-18 12 55,0 19-20 12
Percent Reps/Set L M H 4 5 6 4 5 6 4 5 6 3 4 5 2 3 4 2 3 4 1 1 2 1 1 2 Optimal Range L M H 18 24 30 Optimal Total 60 65 70 75 80 85 90 95 24 18 12 18 24 15 10 15 20 4-7 1-4 4 7 10
RELATIVE INTENSITY CHART w/ PRILEPIN'S TABLE 1 2 REPS 3 4 5 6 % MAXIMAL 100.0% 95.0% 92.5% 90.0% 87.5% 85.0% L O H L O H L O H L O H L O H L O H 97.5% 97.5% 92.5% 90.0% 88.0% 85.0% 83.0% 2x2 4x2 5x2 Very Heavy 10 x1 95.0% 90.0% 88.0% 85.5% 83.0% 81.0% 95.0% 4 x1 7 x1 3x4 4x4 5x4 92.5% 92.5% 88.0% 86.0% 83.0% 81.0% 79.0% Heavy 4x3 5x3 6x3 90.0% 90.0% 85.5% 83.0% 81.0% 79.0% 76.5% 10x2 5x2 8x2 87.5% 87.5% 83.0% 81.0% 79.0% 77.0% 74.0% 2x6 3x6 4x6 Medium Heavy 85.0% 85.0% 81.0% 79.0% 76.5% 74.0% 72.0% 3x5 4x5 82.5% 82.5% 78.0% 76.0% 74.0% 72.0% 70.0% 3x4 5x4 6x4 Medium 80.0% 80.0% 76.0% 74.0% 72.0% 70.0% 68.0% 4x3 6x3 8x3 77.5% 77.5% 73.5% 72.0% 70.0% 68.0% 66.0% Medium Light 3x6 4x6 5x6 75.0% 75.0% 71.0% 69.0% 67.5% 66.0% 64.0% 4x5 5x5 6x5 72.5% 72.5% 69.0% 67.0% 65.0% 63.0% 62.0% 5x4 6x4 Light 70.0% 70.0% 66.5% 65.0% 63.0% 61.0% 59.5% 67.5% 67.5% 64.0% 62.0% 61.0% 59.0% 57.0% Very Light 65.0% 65.0% 62.0% 60.0% 58.5% 57.0% 55.0%
Recommendations - True Test Sets - 1x/8-12 wks - Prilepin LOW-OPT MAX - Test Sets - Evaluation Sets - 0-1x/4 wks - Prilepin LOW-OPT HEAVY + - Evaluation Sets - Occasional Load Weeks - 0-1x/4 wks - Prilepin LOW-OPT HEAVY - Majority of Load Weeks - Occasional Open Sets - 1-3x/4 wks - Prilepin LOW-HIGH MOD + - Majority of Base Work - Occasional Unload Work - 0-1x/4 wks - Prilepin LOW-HIGH MOD - Majority of Unload Work - Occasional Base Work - 1-2x/4 wks LIGHT + - Super Unload - 0-1x/4 wks - Seldom used as Unload LIGHT - Rarely used in Cycles - 0-1x/4 wks - Insufficient load to yield positive adaptation TOO LIGHT
Intensity + Number of Lifts = I.N.O.L Single Workout INOL Guidelines < 0.4 Too few reps - Recovery Single Session Accessary Work, Accumulated Fatigue 0.4-1 Number of Lifts (NOL) at a given intensity INOL of a set = -------------------------------------------------------- 100 - Intensity 1-2 Tough Loading, Peaking, Testing Example: 3 x 6 @ 75% >2 Brutal Competition 3 x 6 18 INOL Bench = --------------- = ----------- = 0.72 100 75 25 Weekly INOL Guidelines < 2 Recovery Single Set (2x5 @ 80% vs 5x2 @ 80%) Accessary Work, Accumulated Fatigue 2-3 5 5 INOL Bench = 2 x --------------- = 2 x --------- = 0.25 + 0.25 100 80 20 3-4 Brutal Loading, Peaking >4 Not Recommended Often vs 2 2 INOL Bench = 5 x --------------- = 2 x --------- = 0.1 + 0.1 + 0.1 + 0.1 + 0.1 100 80 20
RTS Intensity Guide VOLUME (70-85%) <Build Muscle> # of Reps ~71% ~74% ~77% ~80% ~85% 8 @10 X X X X 7 @9 @10 X X X Repeated Effort Method 6 @8 @9 @10 X X 5 @7 @8 @9 @10 X Sub-Maximal Effort Method 4 X @7 @8 @9 @10 3 X X @7 @8 @9 Speed-Strength Strength Speed INTENSITY (85-100%) <Improve Maximal Strength> # of Reps ~85% ~90% ~95% ~100% 4 @10 X X X 3 @9 @10 X X 2 @8 @9 @10 X 1 X @8 @9 @10 Maximal MU Activation with Optimal Discharge Frequency Relatively Smaller Potential to Stimulate Hypertrophy
Power (75-80%) <Improve Force Production> # of Reps ~74% ~77% ~80% ~85% ~90% 4 @7 @8 X X X 3 @6 @7 @8 X X 2 X @6 @7 @8 X 1 X X X @7 @8 Speed-Strength Strength Speed Improve Ability to Grind (Moderate Reps @10 # of Reps ~71% ~74% ~77% ~80% ~85% 6 @9 @10 X X X 5 X @9 @10 X X 4 X X @9 @10 X 3 X X X @9 @10
RTS & Prilepins Optimal Set-Rep Guide (Adjusted for Powerlifting) @8 RPE @9 RPE @10 RPE 6 sets of 1 rep @8 (~90%) 3 sets of 1 rep @9 (~95%) 2 sets of 1 rep @10 (~100%) 6 sets of 2 reps @8 (~85%) 3 sets of 2 reps @9 (~90%) 2 sets of 2 reps @10 (~95%) 5 sets of 3 reps @8 (~80%) 4 sets of 3 reps @9 (~85%) 2 sets of 3 reps @10 (~90%) 5 sets of 4 reps @8 (~77%) 4 sets of 4 reps @8 (~80%) 2 sets of 4 reps @10 (~85%) 4 sets of 5 reps @8 (~74%) 3 sets of 5 reps @8 (~77%) 2 sets of 5 reps @10 (~80%) 4 sets of 6 reps @8 (~71%) 3 sets of 6 reps @8 (~74%) 2 sets of 6 reps @10 (~77%)
RPE & Percentage Conversion Reps 1 2 3 4 5 6 7 8 9 10 100.00% 95.50% 92.20% 89.20% 86.30% 83.70% 81.10% 78.60% 76.20% 73.90% RPE 10 97.80% 93.90% 90.70% 87.80% 85.00% 82.40% 79.90% 77.40% 75.10% 72.30% 9.5 95.50% 92.20% 89.20% 86.30% 83.70% 81.10% 78.60% 76.20% 73.90% 70.70% 9 93.90% 90.70% 87.80% 85.00% 82.40% 79.90% 77.40% 75.10% 72.30% 69.40% 8.5 92.20% 89.20% 86.30% 83.70% 81.10% 78.60% 76.20% 73.90% 70.70% 68.00% 8 90.70% 87.80% 85.00% 82.40% 79.90% 77.40% 75.10% 72.30% 69.40% 66.70% 7.5 89.20% 86.30% 83.70% 81.10% 78.60% 76.20% 73.90% 70.70% 68.00% 65.30% 7 87.80% 85.00% 82.40% 79.90% 77.40% 75.10% 72.30% 69.40% 66.70% 64.00% 6.5
Return to Play Guidelines Phase 1 - Protection Phase 2 - Development Phase 3 Sports Specific Volume Run & Agility Mechanics Alter G Volume Movement Patterns Interval Running & Agility Fitness Speed Mechanics & Reactive Agility Speed Repeats & Closed Environment Contact High Intensity Efforts & Open Environment Contact Train fully with no adverse reaction x 2 Return To Play Neuromuscular Properties Train fully with no adverse reaction x 2 Power & Reactive Strength >90% Speed >90% Strength >90% Proprioception >90% Endurance >90% ROM Restored
