Intensity-Effort Table for Strength training

Intensity-Effort Table for Strength trainingContinuing on my rant on three parameters of intensity in strength training I decided to update my Percent-Repetition Chart from August, 2012 that seems to be quite popular (I have seen it in couple of blogs and some recent books – I don’t mind – au contraire – I feel pride).I have modified and updated this table over the last year mainly using ideas and work of others like Dan Baker, Michael Tuchscherer,...

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Three I’s of intensity in strength training

Three I’s of intensity in strength trainingThis is a short rant regarding the confusion that exist regarding the topic of intensity in strength training. Without going into too much of details (I have spoken about this problem before HERE and HERE) my opinion is that Intensity (with the big “I”) has THREE interrelated components:INTENSITY – This is weight on the bar [absolute], usually expressed as percentage of your maximum lift [% 1RM] or expressed as weight with which you can do certain number of maximum reps [5RM, 10RM, etc]. Example might...

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UPDATE: Percent-based to velocity-based converter 2.0

I have updated Percent-based to velocity-based converter to include conversion from velocity-based to percent-based approach using load-velocity profile and %1RM-max reps profile. This is important since it allows coaches to get easier 'grip' on velocity-based approach and how it could be used and converted.Here is the screen shotYou can download the new version HERE. Please refer to video on this page on how to use ...

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Percent-based to velocity-based converter

Percent-based to velocity-based converter“Nothing Is More Practical Than A Good Theory” – Kurt Lewin[1] In the following video I am explaining how to use Excel converter to convert percent-based programs to velocity-based programs based on lifters load-velocity profile for a given movement.I am covering some important ‘rules’ and relationships of velocity-based approach to strength training, like load-velocity profiles, minimal-velocity threshold, “reps-in-tank velocity relationship” (not sure if I should patent this one?) – So before watching...

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GymAware user stories: how to track 1RM without actually testing it

GymAware user stories: how to track 1RM without actually testing itIntroductionThere are two main methods for estimating 1RM of an exercise: (1) to build up to true 1RM lift and (2) to estimate 1RM from reps-to-(technical)-failure [RtTF] with sub-max weight using various formulas and tables. One simple formula to be used with reps-to-(technical)-failure [RtTF] is the following:For example, if I squatted 140kg for 5 reps (6threp would be impossible...

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