Create Custom Set and Rep Schemes With {STMr} – Module1: Introduction Part 2 - Complementary Training
Create Custom Set and Rep Schemes With {STMr} – Module1: Introduction Part 2

Create Custom Set and Rep Schemes With {STMr}

Introduction – Part 2: 75% of What?

In this video, I will present the ideas from Classical Test Theory, and my Circular Performance Model applied to strength training. This is important since we are always implying some theoretical model behind our judgments, and in my opinion, it is much better to clearly and transparently state that theoretical model. Having that said, I will introduce different concepts that we need to juggle when talking about strength training in general and percent-based training in particular.

The theoretical model I am introducing here differs from these constructs:

  1. Latent 1RM (some theoretical, “true” or “hidden” performance; something we “know” is “there”, but it is masked by another factor)
  2. Manifestable 1RM (or daily 1RM) that “fluctuates” due to systematic and stochastic effects. For example, I know that my 1RM in the bench press is 140kg, but due to my recent high-volume squat workout, I am unable to manifest it on a given day
  3. Measured 1RM – So even if my 1RM on a given day is 140kg, I do need to “test it”, either directly (i.e., 1RM test) or indirectly (i.e., reps to failure, or using a load-velocity profile which also related to the next construct). Both of these introduce “instrumentation” errors
  4. Modeled 1RM – This is very similar to measured 1RM, but instead of using performance-like predictors, we might use training load data or training log analysis (i.e., Banister model)

Although these are still “work in progress” (but in my opinion much more related to the phenomena we observe in the strength training wilderness than a simple “true” versus “observed” components of the classical test theory), I have combined them into the following 4 components necessary to understand strength training prescription:

  1. Manifestable 1RM (or daily 1RM) – We can differ between Competition Max, Training Max, and Every-Day Max, which are different “manifestations” of the theoretical “latent” (or “true”; whatever the hell that is) 1RM over a certain period of time
  2. Prescription 1RM or Planning 1RM – This is more of a tool or proxy we are using to base our percentage from
  3. Load 1RM – This is a proxy for progressive overload and it is based on the following assumption and question: “If this set was my test set of the reps to failure, what would be my 1RM?”. As such, it belongs to the “Modeled 1RM” bucket. For example, if I lift 100kg for 5 (regardless of my subjective feel), my Load 1RM will be around 116 (given Epley’s model). If I increase that to 105kg for 5 on the next session, my Load 1RM will be around 122kg. This is useful if a different number of reps are used, so we can have some proxy for progressive overload
  4. Predicted 1RM – This is very similar to Load 1RM, but instead of being a proxy for progressive overload, it is the estimate of the Manifestable 1RM. To achieve this we are adding subjective ratings into the mix. Using the previous example, where I have lifted 100 kg for 5, now I am using my subjective rating of having say 2 reps in reserve (2RIR). This implies I am using a 7RM load, and thus my Predicted 1RM is equal to 123kg.

These constructs will be much more easier to grasp using the examples from the next lecture. Also, keep in mind that these are still my working models and I will probably modify and/or expand them in the future. But for the purpose of this course, they will serve us well as they are now.

Create Custom Set and Rep Schemes With STMr

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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

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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