In 2013/14 I wrote Strength Training Reps and Sets Schemes article (originally published in two parts at EliteFTS), and since then I was on the path of developing a system for classifying and understanding set and rep schemes. Strength Training Manual (E-Book Vo1, E-Book Vol2, Paperback) started as a project aiming to achieving that, but it grew up into a thick book, that not only discusses set and rep schemes, but also discusses planning, periodization, and philosophy of strength training and training in general.
In this video series I will provide distilled discussion on set and rep schemes, but outlining:
- Vertical and Horizontal planning concepts
- Anatomy of set and rep schemes
- Modularity concept
- Distinction to grinding and ballistic schemes
- Two approaches to progression (Perc Drop and RIR Increment) using the Load-Exertion tables
- 10 Vertical planning (progression) archetypes (e.g., linear, block, undulating and so forth)
- 12 Set and rep scheme archetypes (e.g. step, plateau, wave, ladders, cluster and so forth)
- Their combination, that reaches over 1,900 set and rep schemes
Besides the video series, as a member of the Complementary Training, you will have access to two PDF Reference Tables manuals and Excel files outlining ALL set and rep schemes. These will be available through the video series.
In this first instalment I am discussing anatomy and the very practical concept of set and rep scheme modularity. Understanding modularity will help you reduce the amount of decision-making when planning and allow you to provide interesting set and rep scheme variations. Besides these, I am introducing the concept of Horizontal and Vertical planning and explaining Horizontal planning in more detail. Horizontal planning will resolve the mysteries of various programs, such as non-linear periodization, daily-undulating periodization vs. daily-undulating programming, as well as variation between training phases.
In the next video installment, I will further explain the Vertical planning and introduce Perc Drop and RIR increment approaches in figuring out progressions for various scenarios.
It bears mentioning that all these schemes are already implemented in Strength Card Builder v5.0 and are ready to use. Make sure to check it out in the instructional videos available on the product page.