Create Custom Set and Rep Schemes With {STMr}

There are different approaches to strength training prescription: percent-based, reps-max zones, velocity-based (VBT), or auto-regulation using subjective ratings. Regardless of which one you utilize, having good percent-based heuristics and maps will allow you to implement different systems and approaches with better precision and flexibility. For example, if your training program assigns an initial load that you can lift for 5 reps at 2 reps in reserve (RIR), having a sound percent-based map will allow you to find this load quicker without wasting training sets. Similarly, with velocity-based training, when using a velocity-loss approach, having a percent-based map will also speed up finding the appropriate weight by providing ballpark estimates.

In this course, I will provide you with the necessary knowledge and tools to design your percent-based system. This course features the only systematic approach in the industry for doing so. I will explain the theory behind it, and provide detailed instructions on how to do it using the free and open-source tools. For those afraid of the R language, I will provide an Excel template that you can use instead.

You will learn different approaches to map (i.e., model) %1RM to max reps and four additional adjustments that we will utilize in progressions systems. You will also learn different vertical planning approaches, giving you more than enough knowledge to design your own set and rep schemes.

In addition to all of these, I will show you how you can individualize the whole process by providing tools for individualized progressions that can take both testing data and training log data.

This is one of a kind course that provides both systematic knowledge and open-source tools that will raise your strength training knowledge to another level. Will the percent-based approach solve all your problems by delivering precise estimates? Hell NO! But it will give you ballpark estimates and an understanding of the logic behind underlying progressions that you can adjust and modify. Strength coaching is an art, and no system or technology will give you an error-proof way to prescribe and optimize training prescription. But having sound knowledge about underlying “Small World” models or maps will allow you to get oriented and make better, more flexible, and quicker decisions.

So, let’s get started making set and rep schemes. See you in the class!