Create Custom Set and Rep Schemes With {STMr} – Module 3: Adjustments

Create Custom Set and Rep Schemes With {STMr}

Adjustments – Part 1: Theory

So far we have explained three different models to map out the relationship between %1RM and max reps – i.e., the max-reps relationship: Epley’s, Modified Epley’s, and Brzycki’s/Linear models. These models map out the reps-to-failure (RTF).

Luckily, one does not always train for failure. We thus need an approach to adjust this relationship to be used as a basis for strength progression. Let’s say that 5RM is around 85% 1RM, how should one adjust this for progression over 3-4 weeks or when using multiple sets?

Before embarking on the progression approaches (which is the topic of the next module), I need to explain the four methods that can be used for adjustment:

  • Deducted Intensity (DI)
  • Relative Intensity (relInt)
  • Reps-In-Reserve (RIR)
  • % Max reps (%MR)

In addition to these four adjustment methods, I will explain my approach for adjusting the reps-max relationship used for ballistic movements.

The information in this module will equip you with the necessary knowledge and tools to understand different adjustments and progressions used in the field, but also to spot inconsistencies and potential issues.

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Navigation

Course Overview

Module 1: Introduction

Module 2: Reps-Max Relationship

Module 3: Adjustments

Module 4: Progression Tables

Module 5: Vertical Planning

Module 6: Set and Rep Schemes

Module 7: Estimation and Individualization

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I am a physical preparation coach from Belgrade, Serbia, grew up in Pula, Croatia (which I consider my home town). I was involved in physical preparation of professional, amateur and recreational athletes of various ages in sports such as basketball, soccer, volleyball, martial arts and tennis. Read More »
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