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House for sale in Oak lawn, IL. Cheap Baby Toys Australia. Window Replacement Company Atlanta. Fat Decimator System Review. To book Natasha please contact: For each athlete, there are many small details that affect the way they will respond to training and my job as a coach is to find out what those details are and address them in training.
Since I conduct the majority of my coaching via email, I have developed some specialized questionnaires to help me extract these details about each new athlete. I then pair that with the general knowledge base I have built and the results speak for themselves. But how can you as a powerlifter do this for yourself? Fortunately for you, you have much of the information you need already.
Many lifters who are in the intermediate and above stages of powerlifting will already know many nuances of how they respond to training as well as the fundamentals of how a powerlifting training program should work; things like having adequate recovery, training with low reps, etc.
Where many powerlifters get lost is when topics come up such as volume, intensity, frequency, specificity, etc. I developed the Reactive Training System in part to provide athletes with this fundamental working knowledge.
Different people have varied perceptions of what intensity means, but for the purposes of powerlifting, it almost always refers to the percentage of your 1RM. Intensity is the variable that can make the greatest impact on your training effectiveness.
To put it another way, your intensity will be the main thing that determines whether you get stronger, get bigger, build endurance, and so on. As you look to educate yourself more and more on your training, pay special attention to what effects are produced by which intensities. There are several ways programs seek to measure training intensity. Some require the athlete to lift a percentage of their 1 rep max.
Still others use a certain rep max as a gauge. When I bring a new athlete into the program, we will usually use a sophisticated version of the last example. To understand how this works, you need to first understand RPEs. What does that have to do with Intensity? So I might say do 3 reps at a 9 RPE https: This type of intensity recommendation has many benefits over percentage guides.
Probably the biggest benefit is that it is flexible with your body. As you get stronger, the weights will naturally get heavier. The only thing a percentage tries to do is get you to load the correct weight. How should I implement these ideas? Percentage-based programs are probably the most common at this point in time. Using the charts above, you would find the reps your program calls for on the top axis. You then trace down until you find the percentage that your program requires.
If you follow that line to the left, you will find the appropriate RPE to train with. Additionally, if you need examples of what speed these lifts tend to look like, take a look at the Instagram accounts below. First, you find the column that says 3 reps. Finally, follow that line left to find your RPE.
In this instance, you can see that you need to train with 3 reps at a 9 RPE. A word of caution — some will want to in turn estimate their 1 rep max using this chart. A Word on Volume While intensity dictates a large portion of the training effect, the other side of the coin is how to auto-regulate your training volume in order to produce optimal training results.
But first, I would like to discuss why auto-regulation is important when it comes to training volume. You see each person responds to training differently. We all know people who can handle large amounts of volume and seemed to be unaffected. We all also know someone who cannot handle such large volumes without overtraining. So how do you figure out where the sweet spot is, since it will be different for each person? The answer is auto-regulation.
There are several ways to auto-regulate training volume, but the common method used in Reactive Training Systems is called fatigue percentages. This method has a lot of benefits for the user. Not only is volume automatically adjusted to the needs and fitness levels of the lifter, this adjustment will occur in real time. This means if you are feeling sick, volume will be adjusted.
If you are not getting any sleep, volume will be adjusted. This is a very powerful training tool that you can use to enhance your training every day! Gimme something I can use! Look at your protocol for the day. We know this means 1 to 3 reps in the tank on all work sets. Start your session by working up to your top set. Now you apply your fatigue percent. What this means is that you will continue to work until for 3 reps yields a 9 RPE. This may require many sets or only a few.
Each workout will be different, as will each movement. So he goes to the gym, fills up his water bottle and stakes out his power rack. When he finally gets settled in to the rack, he goes through his warm-up the way he normally does.
The warm-up is followed by a work up to the heaviest weight of the day — in this case a weight that he will do a set of 2 reps that results in a 9 RPE. So he subtracts 26 from and rounds it to a weight he can load — There are a few ways to go about reaching that level of fatigue.
The simplest way is to load pounds and do repeated sets of two reps until the RPE climbs up to a 9. At that point, you would stop.
You have to be willing to work hard — very hard — to achieve your goals. Simply put, if you work hard to get stronger, but you also put some thought in your training, this system can be helpful to you. One thing to keep in mind — keep your rest intervals under control. The key to mitigating this is just to pay attention. Conclusion RPEs play a critical role in implementing this system of training for both intensity and volume.
For a deeper understanding on how to use fatigue percentages, including information on how to vary the percentages in accordance with your training goals, check out the Reactive Training Manual or visit our forum at ReactiveTrainingSystems.
There is a lot we can all learn from one another, so join in the discussion! This style affords you greater control based on how your body is responding to training and it does it in real-time. This is a very powerful tool and can help you bust through your PRs! Sorry for the pedantry!
But I was actually confused initially by this terminology. You must be logged in to post a comment. These terms are fairly ambiguous and will likely mean different things to different people. We use a numerical scale from one to ten based on how hard a set feels.
Each number on the scale has a specific meaning. RPEs below 7 are usually for warm-up sets and restoration work. The benefit of using an RPE is that it gives you the ability to be much more exact with how the weights felt. He has been powerlifting since and since has traveled all over the world for competitions.
In , he was the first man from USA powerlifting to win a gold medal at the World Games — the highest possible achievement in powerlifting.
He has coached over a dozen competitors at the world championships, a score of national champions, and multiple world record holders. Free UK Chat Rooms. Best Best Online News in the World.
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