Program Design: Load & Reps

Program Design: Load & Reps

• Training load is the weight assigned to an exercise set, often the most critical aspect of resistance training.
• 1-repetition maximum (1RM) is the greatest weight that can be lifted with proper form for one repetition.
• Repetition maximum (RM) is the most weight lifted for a specified number of repetitions.
• The heavier the load, the lower the number of repetitions that can be performed.
• This relationship is not exact. Lifters might not be able to sustain heavy loads for multiple sets.

Training Load & Reps

• Terminology is used to quantify and qualify mechanical work.
• Relationship between load and repetitions is explored.
• 1RM and Multiple-RM testing options are discussed.
• Estimating a 1RM using tables and prediction equations are options.

Training Load & Reps

• Assigning load and repetitions based on training goals (repetition maximum continuum) is addressed.
• Calculating training load and assigning percentages for power training are covered.
• Variations in training load are detailed.
• Progression of the training load (timing and quantity of load increases) are discussed.

Key Terms

• Load: The weight assigned to an exercise set.
• 1-repetition maximum (1RM): The greatest weight that can be lifted one time with proper form.
• Repetition maximum (RM): The most weight lifted for a specific number of repetitions.

Step 5: Training Load and Repetitions

• Relationship between load and repetitions described. Heavier loads allow fewer repetitions.
• This relationship is not absolute.

1RM and Multiple-RM Testing Options

• Testing the 1RM requires adequate training status and experience.
• Core (multi-joint) exercises should be used for 1RM testing; exercises that consistently assess muscular strength and allow for correct body positioning are best.
• Multiple-RMs are for assistance exercises.

1RM Testing Protocol

• Athletes warm up with light resistance to allow 5-10 repetitions.
• A one-minute rest period follows.
• A warm-up load (allowing 3-5 reps) is estimated. This increases by 10-20 lbs (4-9kg) for upper body and 30-40 lbs (14-18) for lower body.
• Athletes rest again (2 minutes).
• A second attempt to estimate 1RM (allowing 2-3 reps) is made.
• A rest period (2-4 minutes) follows.
• A 1RM attempt is made.
• The process repeats, adding or subtracting weight until the athlete performs one repetition using proper form.

Estimating a 1RM

• Using a 1RM table to estimate 1RM.
• Table 17.8 (in Essentials of Strength Training and Conditioning) is used to find the tested 5RM load and read across the row to determine the athlete's projected 1RM.

1RM and Multiple-RM Testing Options

• Estimating a 1RM using prediction equations, which can be used to predict the 1RM from multiple-RM loads.
• These equations are most accurate when based on low (≤10) multiple-RM testing.
• Multiple-RM testing based on goal repetitions.

Reps for Training Goals

• A graph showing the repetition maximum continuum for different training goals (strength, power, hypertrophy, muscular endurance)

Step 5: Training Load and Repetitions

• Repetition maximum continuum (Figure 17.3) used for determining loads and repetitions based on strength, power, hypertrophy, and muscular endurance goals.
• Use relatively heavy loads for strength or power goals. Lower % RM for power.
• Moderate loads for hypertrophy.
• Light loads for muscular endurance.

Load & Reps

• Table 17.9 displays load and repetition assignments based on training goals.

Step 5: Training Load and Repetitions

• Training goals can be used to determine loads and repetitions using RM continuum, percentages of 1RM, or multiple-RM testing.
• Lower percentages are used for power training (multi-joint exercises, ~10-15%).
• Assistance (single-joint) exercises are at 8-20RM.

Determining Training Load

• Method 1: Determine 1RM directly by testing.
• Method 2: Determine multiple RM, estimate 1RM, based on goal repetitions.

Variation of the Training Load

• "Heavy days" loads are designed for full repetition maximums, the greatest resistance.
• Loads for other training days are intentionally reduced for recovery.
• Sufficient training frequency and volume are maintained.

Progression of the Training Load

• As the athlete adapts, loads must be increased to continue improvements.
• Monitoring athlete responses helps professionals know when and how to increase training loads.
• The 2-for-2 rule: If an athlete can perform two or more repetitions over the assigned goal in two consecutive workouts, increase the weight for the next training session.

Quantity of Load Increases

• Table 15.10 provides general recommendations for load increases.
• Training status, load volumes, and chosen exercises greatly influence appropriate load increases.
• Use relative load increases (2.5% to 10%) instead of absolute values when possible.

Figure & Notes References

• Haff & Triplett. Essentials of Strength Training & Conditioning, 4th edition. Human Kinetics, 2016, is referenced.