Prilepin’s Charts

[David_W]

If the number of lifts (per exercise) is significantly above or below the range specified the training effect decreases:

70%: 12 to 24 reps
80%: 10 to 20 reps
90%: 4 to 10 reps

Comments

1. Assuming that the threshold for developing strength is 70%, the chart implies total repetitions should not exceed 24.
2. When performing reps at different intensities:

• 1 rep at 70% counts for ~0.4 reps at 90%
• 1 rep at 80% counts for ~0.5 reps at 90%

Questions

1. Should volumes be added when exercises utilise similar muscle groups (e.g. clean & snatch; bench and flies etc) (Assume yes)
2. Should volumes be added when multiple workouts are performed on one day? (Assume no)

[James_Smith]

@David_W

If the number of lifts (per exercise) is significantly above or below the range specified the training effect decreases:

70%: 12 to 24 reps
80%: 10 to 20 reps
90%: 4 to 10 reps

Comments

1. Assuming that the threshold for developing strength is 70%, the chart implies total repetitions should not exceed 24.
2. When performing reps at different intensities:

• 1 rep at 70% counts for ~0.4 reps at 90%
• 1 rep at 80% counts for ~0.5 reps at 90%

Questions

1. Should volumes be added when exercises utilise similar muscle groups (e.g. clean & snatch; bench and flies etc) (Assume yes)
2. Should volumes be added when multiple workouts are performed on one day? (Assume no)

David, excellent thoughts.

1. I have never posed those questions to myself, as I normally only apply the chart to the first lift of the workout (which is either a DE or ME lift)

2. I agree, that the chart implies total lifts per single training session, thereby allowing for the slate to be clean for the next training session of the day.

Considering how this all revolves around the concept of recovery, an interesting theory was introduced to me this past weekend.

I attended the USA Weightlifting (OL) Club Coach course (you should be proud of me David. LOL) and the instructor, Mike Bergener, a senior level OL coach shared his concept of what he believes to be under recovered-NOT over trained.

His point being that one should not be so concerned with volume/intensity during any single training session, only that one is adequately recovered to engage in the next one.

His stipulation is that so long as technique remains proficient, then keep upping the load. However, he was very clear in stating that once a PR is broken in training, then that is it for the day. Conversely, if any of his lifters appear to “not have it” for that day, then he either has them perform a given amount of lifts at a sub-max load or sends them packing for the day.

He is an advocate of the Bulgarian method with respect to training intensity, going even further, to limiting most lifts to singles. While being an advocate of the Russian/Polish technique for the second pull.

I thought it was an interesting concept, as he is not a proponent of percent training.

James

[Charlie_Francis]

@David_W

If the number of lifts (per exercise) is significantly above or below the range specified the training effect decreases:

70%: 12 to 24 reps
80%: 10 to 20 reps
90%: 4 to 10 reps

Comments

1. Assuming that the threshold for developing strength is 70%, the chart implies total repetitions should not exceed 24.
2. When performing reps at different intensities:

• 1 rep at 70% counts for ~0.4 reps at 90%
• 1 rep at 80% counts for ~0.5 reps at 90%

Questions

1. Should volumes be added when exercises utilise similar muscle groups (e.g. clean & snatch; bench and flies etc) (Assume yes)
2. Should volumes be added when multiple workouts are performed on one day? (Assume no)

Re 1: Also assume yes.
Re 2: Not sure, but I’d guess SOME vol added, but additions adjusted downwards by time after the first session and upwards by relative and absolute performance in initial session. Also need to consider the lift and the number of motor units involved.
David: Do you think it’s possible to come up with some very flexible rules of thumb?

[h2earthquake]

@David_W

If the number of lifts (per exercise) is significantly above or below the range specified the training effect decreases:

70%: 12 to 24 reps
80%: 10 to 20 reps
90%: 4 to 10 reps

Comments

1. Assuming that the threshold for developing strength is 70%, the chart implies total repetitions should not exceed 24.
2. When performing reps at different intensities:

• 1 rep at 70% counts for ~0.4 reps at 90%
• 1 rep at 80% counts for ~0.5 reps at 90%

Questions

1. Should volumes be added when exercises utilise similar muscle groups (e.g. clean & snatch; bench and flies etc) (Assume yes)
2. Should volumes be added when multiple workouts are performed on one day? (Assume no)

I am only able to perform 5 rep at 80% usually …
I guess it’s a problem

[David_W]

@h2earthquake

I am only able to perform 5 rep at 80% usually …
I guess it’s a problem

That’s total reps! i.e. 3x8r or 4x6r

Re 2: Not sure, but I’d guess SOME vol added, but additions adjusted downwards by time after the first session and upwards by relative and absolute performance in initial session. Also need to consider the lift and the number of motor units involved.
David: Do you think it’s possible to come up with some very flexible rules of thumb?

It would be difficult. I’ll give it some thought.

[marshall22]

so, how exactly did prilepin come up with these exact numbers?