Planning and Periodization: Prilepin’s chart

140420-M-HZ646-027 U.S. 5TH FLEET AREA OF RESPONSIBILITY (April 20, 2014) Josh Hostler, Marine Medium Tiltrotor Squadron (VMM) 263 (Reinforced), 22nd Marine Expeditionary Unit (MEU), avionics technician and native of Pensacola, Fla., bench presses 385 pounds during a weight-lifting competition aboard the USS Bataan (LHD 5). Hostler placed first in the heavy-weight division of the competition, lifting 1,295 pounds between bench presses, dead lifts and squats. The 22nd MEU is deployed with the Bataan Amphibious Ready Group as a theater reserve and crisis response force throughout U.S. Central Command and the U.S. 5th Fleet area of responsibility. (U.S. Marine Corps photo by Sgt. Austin Hazard/Released)

What’s the correct number of sets and reps you can perform with a certain amount of weight?
Prilepin’s chart helps you choose the right weight and number of reps based on percentages of your 1RM.

Prilepins-Chart

These results come from years of testing by Russian scientists and athletes.
There is no fixed amount of reps, but the correct number can vary in a broad range, this is because everyone reacts differently to a training program.

Some athletes may react better to a higher number of reps, so they would do six or more for each set, while if the athlete reacts better to a lower number of reps, he would choose the lower end of the range.  Moreover there are bad days and good days of training depending on many individual and external variables, so if you were scheduled to do six reps but you are in great shape, you can keep going and go beyond. The same holds on if things aren’t going your way.

Beast suggested rep number for each objective is based on the ranges found by Prilepin, but those are not strict rules you need to follow, as also Prilepin realized athletes are different and moreover their physical conditions may change frequently, that’s why monitoring power output and speed it’s a great way to understand if you’re in shape or it’s not your day.
By watching the color of the bars you’ll know if you are in the correct velocity or power range for each strength trait you want to train.  If you drop your speed for more than 1 rep it’s time to stop, even if you scheduled more, you may have a bad day and would be better to stop to avoid injuries and recover faster.

Now you should have an idea on how most workouts plan are programmed.  Prilepin’s research was done on professional athletes that were following a rigorous training program specific for weightlifting. When selecting the correct number of repetition you should take into account your level of training and your specific needs.

tommyrondi

by tommyrondi

Huge fan of the Beast Sensor, I have been involved with sports all my life, first as an athlete and later as a coach. I worked as alpine skiing coach for four years and played in the Italian national lacrosse team. "work hard, play hard"