Assigning a Training load and repetitions.

   In the first part of this series, we covered the topics of Need Analysis, Exercise Selection, Training Frequency, Exercise Order and 1 RM. In this part, we will discuss how to assign a training load and reps for a training plan.

    Before deep diving into training load and reps. You have to ask yourself what is your goal? Are you building muscle, Build endurance? Be able to lift maximum weight? These goals factor into your training load. The NSCA recommends %1RM and number of repetitions chart that plays a factor into your fitness goals. 

% of 1RM	Number of Repetitions
100%	1
95%	2
93%	3
90%	4
87%	5
85%	6
83%	7
80%	8
77%	9
75%	10
70%	11
67%	12

    

Training Goal	%1RM	Goal Repetitions
Strength	85% or greater	6 reps or less
Power (Single effort)	80%-90%	1-2 reps
Power (Multiple effort)	75%-85%	3-5 reps
Hypertrophy	67%-85%	6-12 reps
Endurance	Less than 67%	12 reps or more

     For these two charts you find the vin diagram of what your goal is (Strength/power/hypertrophy and endurance). Take your 1RM and multiply it by the recommended % and line up repetitions. Strength is exactly what you're thinking. The maximum amount of force exerted. The sports equivalent would be your strong man competitions, powerlifting, and football players that are involved at the line of scrimmage. Real life examples would be adding strength without necessary adding size. Your power is exerting force with speed. These are where the recommended % of 1RM can be altered since technique trump weight. These are your shot putters (single effort). Multiple effort would your basketball, volleyball players that have to jump multiple times in a play. For me being in the Army we have an event called the standing power throw that is performed twice. To get better at this event I would train power in multiple efforts. Hypertrophy are your body builders-your folks that are looking to add lean muscle mass. Muscular endurance are folks that want to build endurance that will help them perform in aerobic activities.

    Goals can be changed throughout the year as well. Lifting heavy with a focus on strength can be a training plan for the next month then switch to hypertrophy then endurance, etc... 

         In order to maintain muscular adaptations, you have to continuously add volume to the workouts. More often than not your adding weight to the workout. Two methods are recommended. The 2x2 rule where you lift two reps over your assigned rep load for two straight workouts then add weight. Another method is to add weight each lift. For the upper body 5-10 pounds is recommended while 10-15 pounds for the lower body. A way to implement training without overtraining is to break up your training days to heavy, medium and light. If your training Monday/Wednesday/Friday then Monday can be your "heavy" day, Wednesday can be a medium day and Friday can be a "light" day. These preserve muscle breakdown too fast and keeps your CNS inline without burning out your nervous system.