Today's discussion will focus on the progressive nature of loading in an average strength cycle and why this method is optimal. We will also discuss Prilepin's Table (sometimes called Prilepin's Chart), a series of ideal rep ranges calculated during the Soviet Era of weightlifting. The goal of this discussion is to help give you an understanding of how we regulate daily training volume whereas the previous discussion of periodization involves regulating weekly, monthly, and yearly volume.
Progressive loading, what and why?
Progressive loading is the concept of dictating sets based on percentages of max lifts and not based on feel. It is important for strength work to follow some type of linear progression for it to be truly effective. The goal of a successful strength program is to bring our lifts from point A to point B, but there must be some kind of daily percentage increase which ultimately builds us up to this point B. This also allows us to better regulate training volume from a periodization standpoint so that we do not overtrain, and it also prevents athletes from under-training and not reaching their potential. Long story short, coming in each day and doing things like squats simply based on feel is not as effective as slowly building up your squat by a certain percentage each day. The only caveat to this would be doing Olympic work or complexes AHAP (as heavy as possible). The rep schemes or types of lifts here naturally regulate the percentage, while allowing people of different skill levels to progress equally. This is not ideal, however, I am programming for a large audience and cannot accurately prescribe percentages for everyone.
Prilepin's Table/Chart
Progressive loading and, more specifically, daily loading can easily be regulated by something called Prilepin's Table. This table prescribes ideal repetitions to be performed in a training session directly based on the percentage of max being lifted that day. It is a great way to regulate training volume and prevent pushing athletes too far or not enough. A simple version of this chart is below:
As can be seen, the ideal reps per set and total repetitions to be performed are based directly on the percentage of max being lifted. Exceeding these totals can be done, however, this will most likely injure the athlete in the long run. Any workouts that I create for Wright Performance involving a barbell movement are regulated, for the most part, by this table. My squat cycle, as well as Oly ladders, are also based on this table. This allows me to regulate daily training volume so that I can continue to build up an athlete's strength over a set period of time. This ramp-up period cannot last forever, as discussed in the post on periodization. This discussion will also be continued in the next post on how to peak athletes for competition. This is an important topic because even if an athlete is not competing, the volume must be regulated so that there is a "pre-competition" or tapering period. Tomorrow's discussion will also briefly touch on supplemental/accessory exercises for the Olympic lifts.
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