Create Custom Set and Rep Schemes With {STMr}
Set and Rep Schemes – Part 3: Modularity and Release
There are thousands of set and rep schemes that you can generate, but most likely, you will stick to only a few. In addition to this, you can make schemes modular. This implies that you can combine multiple schemes into one unique scheme:
Once you design your scheme, you need to release it into the wilderness. This is done by using the prescription 1RM to estimate the weights. Plotting multiple schemes allow you to see how they play out and how the progressive overload plays out as well.
Although we have been focusing on numbers in this course, remember that these are just tools and guidelines. I always focus more on movement competency and quality rather than chasing some numbers. But these can help constrain the process and ensure the progressive overload happens across time while you can relax and coach. The good design of the scheme also allows you to target movement proficiency (discussed in the video).
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