load and volume guidelines

6 or less

Goal reps for beginner athletes focusing on strength

N/A

Goal reps for beginner athletes focusing on power single effort

N/A

Goal reps for beginner athletes focusing on power multiple effort

12-15

Goal reps for beginner athletes focusing on muscular endurance

6 or less

Goal reps for intermediate athletes focusing on strength

1-3

Goal reps for intermediate athletes focusing on single effort power

3-6

Goal reps for intermediate athletes focusing on multi effort power

6-12

Goal reps for intermediate athletes focusing on hypertrophy

12-15

Goal reps for intermediate athletes focusing on muscular endurance

6 or less

Goal reps for advanced athletes focusing on strength

1-3

Goal reps for advanced athletes focusing on single effort power

3-6

Goal reps for advanced athletes focusing on multi effort power

2

allowable reps for 95%

4

allowable reps for 90%

6

allowable reps for 85%

8

allowable reps for 80%

10

allowable reps for 75%

8rm

heaviest load for assistance exercises (RM)

goal rep method

matching the rep max testing for the amount of reps youre programming for

5-10 3-5 2-3 1RM

1RM testing rep range progression

1min 2 min 2-4 min

1RM testing rest time progression

10-20 10-20 10-20 1RM decrease 5-10 if needed

1RM testing upper body weight progression

30-40 30-40 30-40 1RM decrease 15-20 if needed

1RM testing lower body weight progression

3-5 sets

within how much sets should you successfully test a 1RM

85%+

general percent 1RM guidelines strength

75-85%

general percent 1RM guidelines Multiple-Effort Event power

67-80%

general percent 1RM guidelines hypertrophy

65% or less

general percent 1RM guidelines Muscular Endurance

3-12

goal reps for advanced hypertrophy

12-25

goal reps for advanced muscular endurance

1-3

goal sets for beginner strength

N/A

goal sets for beginner power single effort

1-3

goal sets for beginner hypertrophy

1-3

goal sets for beginner muscular endurance

3+

goal sets for intermediate strength

1-3

goal sets for intermediate power single effort

1-3

goal sets for intermediate power multi effort

3+

goal sets for intermediate hypertrophy

3+

goal sets for intermediate muscular endurance

3+

goal sets for advanced strength

3-6

goal sets for advanced power single effort

3-6

goal sets for advanced power multi effort

3+

goal sets for advanced hypertrophy

3+

goal sets for advanced muscular endurance

2-5 min

rest for strength

2-5 min

rest for power

2-3 min

rest for multi joint Hypertrophy

60 - 90 sec

rest for single joint Hypertrophy

less than 30 seconds

rest for Muscular Endurance

4-6 per week

training frequency off season

3-4

training frequency pre season

1-3

training frequency in season

0-3

training frequency post season

60-80%

percent 1rm guidelines for catching variations

100 - 120%

1RM guidelines for power pulling derivatives without a catch

less than 50%

1RM guidelines for power derivatives such as squat jumps

70-90%

1RM guidelines for pressing power movements