Rep Range Load of 1RM Sets failure Tempo EPC Rest min 30 60 20 40 10 20 8 15 3 10 ID: 746110
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Slide1
TUT(s)
Type
Goal/Ability
Rep Range
Load
(% of 1RM)
Sets
*failure
Tempo (E:P:C)
Rest
(min)
30 – 60 20 – 40 10 – 20 8 – 15 3 – 10
Reactive Strength
Stretch-Shorten-Cycle
6 - 10
Bodyweight
3 - 6
Short to Long Contact
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
Maximal Eccentric Strength
Eccentric Strength
3 - 5
90 – 110% (Very Heavy)
3 – 5***
2-10:0:A
2.5 - 5
Max Rep Exhaustive
Muscle Hypertrophy
5 - 12
70 - 85% (Heavy)
3 – 4 ***
2-4:0:1-3
2 - 3
Muscle Hypertrophy / Metabolic
Max Set Exhaustive
Muscle Hypertrophy / Work Capacity
5 - 12
50 - 70% (Moderate)
5 – 10**
1-3:0:1-2
1 - 3
Assistant Strength / Accessory Lift
Structural Balance / Work Capacity
8 - 15
60
– 80% (Moderate)
2 - 4
1-3:0:1-3
1 - 2
Slow Tempo Exhaustive
Muscle Hypertrophy
5 - 8
60 – 80% (Moderate)
3 - 5
4-6:0:4-6
1 - 3
Low Load Exhaustive
Muscle Hypertrophy / Strength Endurance
15 - 30
30 – 60%
2 - 4
1-2:0:1
2-3
Technical Development
Technique
2 - 5
Light
3 - 10
N/A
1 - 2
TechSlide2
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/secSlide3
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)) – 1,822Slide4Slide5Slide6
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
12Slide7Slide8
Percent
Reps/Set
Optimal Total
Optimal Range
L M H
L M H
24
18
15
4-7
1-4
4 5 6
4 5 6
4 5 6
3 4 5
2 3 4
2 3 41 1 21 1 2
6065707580859095
18 24 30
12 18 24
10 15 20
4 7 10Slide9Slide10
MAX
True Test Sets
1x/8-12
wks
Prilepin
LOW-OPT
HEAVY +
Test Sets
Evaluation Sets
0-1x/4
wks
Prilepin
LOW-OPT
HEAVY
Evaluation SetsOccasional Load Weeks0-1x/4 wksPrilepin LOW-OPTMOD +Majority of Load WeeksOccasional Open Sets1-3x/4 wks
Prilepin LOW-HIGHMODMajority of Base WorkOccasional Unload Work0-1x/4 wksPrilepin LOW-HIGH
LIGHT +Majority of Unload WorkOccasional Base Work1-2x/4 wksLIGHT
Super Unload
0-1x/4
wksSeldom used as UnloadTOO LIGHTRarely used in Cycles0-1x/4 wksInsufficient load to yield positive adaptation
RecommendationsSlide11
Intensity + Number of Lifts = I.N.O.L
INOL of a set = --------------------------------------------------------
Number of Lifts (NOL) at a given intensity
100 - Intensity
INOL Bench = --------------- = ----------- = 0.72
3 x 6 18
100 – 75 25
Example: 3 x 6 @ 75%
Single Session
Single Workout INOL Guidelines
<
0.4
Too few reps
- Recovery0.4-1Accessary Work, Accumulated Fatigue1-2
Tough – Loading, Peaking, Testing>2Brutal – Competition INOL Bench = 2 x --------------- = 2 x --------- = 0.25 + 0.25
5 5 100 – 80 20 vsINOL Bench = 5 x --------------- = 2 x --------- = 0.1 + 0.1 + 0.1 + 0.1 + 0.1 2 2 100 – 80 20Single Set (2x5 @ 80% vs 5x2 @ 80%) Weekly INOL Guidelines< 2
Recovery2-3Accessary Work, Accumulated Fatigue3-4Brutal – Loading, Peaking>4Not Recommended OftenSlide12
# of Reps
~
71%
~
74%
~
77%
~
80%
~
85%
8
@10
X
X
X
X
7@9@10X
X
X
6@8
@9
@10
X
X
5
@7
@8
@9
@10
X
4
X
@7
@8
@9
@10
3
X
X
@7
@8@9
# of Reps~85%~90%~95%~100%4@10XXX3@9@10XX2@8@9@10X1X@8@9@10
RTS Intensity GuideVOLUME (70-85%) <Build Muscle>
Speed-Strength Strength Speed
Repeated Effort Method
Sub-Maximal Effort
Method
INTENSITY (85-100%) <Improve Maximal Strength>
Maximal MU Activation with Optimal Discharge Frequency
Relatively Smaller Potential to Stimulate HypertrophySlide13
# of Reps
~
74%
~
77%
~
80%
~
85%
~
90
%
4
@7
@8
X
XX3
@6@7@8
X
X
2X@6
@7
@8
X
1
X
X
X
@7
@8
# of Reps
~
71%
~
74%
~
77%
~
80%
~
85%
6@9@10XXX
5X@9@10XX4XX@9@10X3XXX@9@10Power (75-80%) <Improve Force Production>Speed-Strength Strength SpeedImprove Ability to Grind (Moderate Reps @10Slide14
@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%)RTS & Prilepin’s Optimal Set-Rep Guide (Adjusted for Powerlifting) Slide15
RPE & Percentage Conversion
Reps 1
2
3
4
5
6
7
8
9
10
RPE 10
100.00%
95.50%
92.20%
89.20%
86.30%83.70%81.10%
78.60%76.20%73.90%9.597.80%93.90%90.70%87.80%
85.00%
82.40%
79.90%77.40%75.10%72.30%995.50%92.20%89.20%86.30%
83.70%
81.10%
78.60%
76.20%
73.90%
70.70%
8.5
93.90%
90.70%
87.80%
85.00%
82.40%
79.90%
77.40%
75.10%
72.30%
69.40%
8
92.20%
89.20%
86.30%83.70%81.10%78.60%76.20%73.90%70.70%68.00%7.590.70%87.80%85.00%82.40%79.90%77.40%75.10%72.30%69.40%66.70%789.20%86.30%83.70%81.10%78.60%76.20%73.90%70.70%68.00%65.30%6.5
87.80%85.00%82.40%79.90%77.40%75.10%72.30%69.40%66.70%64.00%Slide16
Movement Patterns
Phase 1 - Protection
Phase 2 - Development
Phase
3 – Sports Specific
Train
fully with no adverse reaction x 2
Alter G Volume
Volume Run & Agility Mechanics
Interval Running & Agility Fitness
Speed Mechanics & Reactive Agility
Speed Repeats & Closed Environment Contact
High Intensity Efforts & Open Environment Contact
Return To Play
Neuromuscular
Properties
Train fully with no adverse reaction x 2
Speed >90%
Power & Reactive Strength >90%
Strength >90%
Proprioception >90%
Endurance >90%
ROM Restored
Return to Play Guidelines Slide17
Joe
Kenn
: Tier SystemSlide18