3 10 TUTs 8 15 10 20 Load

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3 – 10 TUT(s) 8 – 15 10 – 20 Load (% of 1

3 – 10 TUT(s) 8 – 15 10 – 20 Load (% of 1 RM) Sets *failure Tempo (E: P: C) Rest (min) Reactive Strength Stretch-Shorten-Cycle 6 - 10 Bodyweight 3 -6 Short to Long Contact 1 -2 Heavy (Loaded Mechanical Power Mechanical Muscle Power 3 -6 50 – 80% 4 -6 Fast 1. 5 - 3 Heavy Explosive Strength Late Rate of Force Development 3 -6 60 – 80% 4 -6 Fast 1. 5 - 3 Light (Maximal) Mechanical Power Mechanical Muscle Power 5 -8 20 – 50% 5 -8 Fast 1. 5 – 2. 5 Light Explosive Strength Initial Rate of Force Development 5– 8 10 – 60% 5– 8 2 -4: 0: X 1. 5 – 2. 5 Maximal Strength Maximum Force 1– 5 85 – 100% (Heavy) 3– 5 X: 1 -3: X 2. 5 – 5 Yielding Strength (Eccentric Deceleration) Deceleration of BCM or Load 3 -5 BW – 60% 3 -5 X: 1 -3: X 2– 3 Maximal Eccentric Strength 3 -5 90 – 110% (Very Heavy) 3 – 5*** 2 -10: 0: A 2. 5 - 5 Max Rep Exhaustive Muscle Hypertrophy 5 - 12 70 - 85% (Heavy) 3 – 4 *** 2 -4: 0: 1 -3 2 -3 Max Set Exhaustive Muscle Hypertrophy / Work Capacity 5 - 12 50 - 70% (Moderate) 5 – 10** 1 -3: 0: 1 -2 1 -3 Assistant Strength / Accessory Lift Structural Balance / Work Capacity 8 - 15 60 – 80% (Moderate) 2 -4 1 -3: 0: 1 -3 1 -2 Slow Tempo Exhaustive Muscle Hypertrophy 5 -8 60 – 80% (Moderate) 3 -5 4 -6: 0: 4 -6 1 -3 Low Load Exhaustive Muscle Hypertrophy / Strength Endurance 15 - 30 30 – 60% 2 -4 1 -2: 0: 1 2 -3 Technique 2 -5 Light 3 - 10 N/A 1 -2 Tech 20 – 40 Rep Range Muscle Hypertrophy / Metabolic 30 – 60 Goal/Ability Technical Development Neural Adaptation / Neuromuscular Type

Average Bar Velocities Snatch from Floor 1. 52 – 1. 67 m/sec Hang Snatch

Average Bar Velocities Snatch from Floor 1. 52 – 1. 67 m/sec Hang Snatch 1. 35 – 1. 96 m/sec Power Clean 1. 20 – 1. 32 m/sec Hang Clean 1. 30 – 1. 40 m/sec Power Shrug 1. 15 m/sec Power Pull 1. 38 m/sec Speed Strength 1. 10 – 1. 65 m/sec Strength Speed 0. 80 – 1. 00 m/sec Absolute Strength 0. 10 – 0. 35 m/sec

Pound for Pound Equation Wilks Formula = (Total Weight) x (500/(-216. 0475144 + 16.

Pound for Pound Equation Wilks Formula = (Total Weight) x (500/(-216. 0475144 + 16. 2606339 x Body Weight in kg - 0. 002388645 x BWkg^2 - 0. 00113732 x BWkg^3 + 0. 00000701863 x BWkg^4 - 0. 00000001291 x BWkg^5)) Peak Power (Watts / W) Sayers Formula = (51. 9 x jump height (cm)) + (48. 9 x body mass (kg)) - 2007 Harman Formula = (61. 9 x jump height (cm)) + (36. 0 x body mass (kg)) – 1, 822

Max Possible Reps Mike Tuchscherer % Cal Dietz Dan Baker RPE 10 RPE 9

Max Possible Reps Mike Tuchscherer % Cal Dietz Dan Baker RPE 10 RPE 9 RPE 8 100, 0 1 1 1 97, 5 1 -2 95, 0 2 2 2 1 92, 5 2 -3 3 90, 0 3 -4 4 3 2 1 87, 5 4 85, 0 4 -5 5 4 3 2 1 82, 5 5 6 80, 0 5 -6 7 5 4 3 2 77, 5 6 -7 8 -9 6 5 4 3 75, 0 7 -8 10 72, 5 8 -9 11 7 6 5 4 70, 0 9 -10 12 -13 8 7 6 5 67, 5 11 -12 14 -15 8 7 6 65, 0 13 -14 16 -17 10 10 8 7 62, 5 14 -15 18 -19 12 10 8 60, 0 15 -16 20 57, 5 17 -18 55, 0 19 -20 12 RPE 7 10 12 12

Percent 60 65 70 75 80 85 90 95 Reps/Set L M H 4

Percent 60 65 70 75 80 85 90 95 Reps/Set L M H 4 4 4 3 2 2 1 1 5 5 5 4 3 3 1 1 6 6 6 5 4 4 2 2 Optimal Total Optimal Range 24 18 24 30 18 12 18 24 15 10 15 20 4 -7 1 -4 4 7 10 L M H

Recommendations MAX - True Test Sets - 1 x/8 -12 wks - Prilepin LOW-OPT

Recommendations MAX - True Test Sets - 1 x/8 -12 wks - Prilepin LOW-OPT HEAVY + - Test Sets Evaluation Sets 0 -1 x/4 wks Prilepin LOW-OPT HEAVY - Evaluation Sets Occasional Load Weeks 0 -1 x/4 wks Prilepin LOW-OPT MOD + - Majority of Load Weeks Occasional Open Sets 1 -3 x/4 wks Prilepin LOW-HIGH MOD - Majority of Base Work Occasional Unload Work 0 -1 x/4 wks Prilepin LOW-HIGH LIGHT + - Majority of Unload Work - Occasional Base Work - 1 -2 x/4 wks LIGHT - Super Unload - 0 -1 x/4 wks - Seldom used as Unload TOO LIGHT - Rarely used in Cycles - 0 -1 x/4 wks - Insufficient load to yield positive adaptation

Intensity + Number of Lifts = I. N. O. L Single Session Number of

Intensity + Number of Lifts = I. N. O. L Single Session Number of Lifts (NOL) at a given intensity INOL of a set = ----------------------------100 - Intensity Example: 3 x 6 @ 75% Single Workout INOL Guidelines < 0. 4 Too few reps - Recovery 0. 4 -1 Accessary Work, Accumulated Fatigue 1 -2 Tough – Loading, Peaking, Testing >2 Brutal – Competition 3 x 6 18 INOL Bench = -------- = 0. 72 100 – 75 25 Single Set (2 x 5 @ 80% vs 5 x 2 @ 80%) 5 5 INOL Bench = 2 x -------- = 2 x ----- = 0. 25 + 0. 25 100 – 80 20 vs Weekly INOL Guidelines <2 Recovery 2 -3 Accessary Work, Accumulated Fatigue 3 -4 Brutal – Loading, Peaking >4 Not Recommended Often 2 2 INOL Bench = 5 x -------- = 2 x ----- = 0. 1 + 0. 1 100 – 80 20

RTS Intensity Guide VOLUME (70 -85%) <Build Muscle> # of Reps ~71% ~74% ~77%

RTS Intensity Guide VOLUME (70 -85%) <Build Muscle> # of Reps ~71% ~74% ~77% ~80% ~85% 8 @10 X X 7 @9 @10 X X X 6 @8 @9 @10 X X 5 @7 @8 @9 @10 X 4 X @7 @8 @9 @10 3 X X @7 @8 @9 Speed-Strength Speed INTENSITY (85 -100%) <Improve Maximal Strength> # of Reps ~85% ~90% ~95% ~100% 4 @10 X X X 3 @9 @10 X X 2 @8 @9 @10 X 1 X @8 @9 @10 Maximal MU Activation with Optimal Discharge Frequency Relatively Smaller Potential to Stimulate Hypertrophy Repeated Effort Method Sub-Maximal Effort Method

Power (75 -80%) <Improve Force Production> # of Reps ~74% ~77% ~80% ~85% ~90%

Power (75 -80%) <Improve Force Production> # of Reps ~74% ~77% ~80% ~85% ~90% 4 @7 @8 X X X 3 @6 @7 @8 X X 2 X @6 @7 @8 X 1 X X X @7 @8 Speed-Strength Speed Improve Ability to Grind (Moderate Reps @10 # of Reps ~71% ~74% ~77% ~80% ~85% 6 @9 @10 X X X 5 X @9 @10 X X 4 X X @9 @10 X 3 X X X @9 @10

RTS & Prilepin’s Optimal Set-Rep Guide (Adjusted for Powerlifting) @8 RPE @9 RPE @10

RTS & Prilepin’s Optimal Set-Rep Guide (Adjusted for Powerlifting) @8 RPE @9 RPE @10 RPE 6 sets of 1 rep @8 (~90%) 3 sets of 1 rep @9 (~95%) 2 sets of 1 rep @10 (~100%) 6 sets of 2 reps @8 (~85%) 3 sets of 2 reps @9 (~90%) 2 sets of 2 reps @10 (~95%) 5 sets of 3 reps @8 (~80%) 4 sets of 3 reps @9 (~85%) 2 sets of 3 reps @10 (~90%) 5 sets of 4 reps @8 (~77%) 4 sets of 4 reps @8 (~80%) 2 sets of 4 reps @10 (~85%) 4 sets of 5 reps @8 (~74%) 3 sets of 5 reps @8 (~77%) 2 sets of 5 reps @10 (~80%) 4 sets of 6 reps @8 (~71%) 3 sets of 6 reps @8 (~74%) 2 sets of 6 reps @10 (~77%)

RPE & Percentage Conversion Reps RPE 2 3 4 5 6 7 8 9

RPE & Percentage Conversion Reps RPE 2 3 4 5 6 7 8 9 10 100. 00% 95. 50% 92. 20% 89. 20% 86. 30% 83. 70% 81. 10% 78. 60% 76. 20% 73. 90% 9. 5 97. 80% 93. 90% 90. 70% 87. 80% 85. 00% 82. 40% 79. 90% 77. 40% 75. 10% 72. 30% 9 95. 50% 92. 20% 89. 20% 86. 30% 83. 70% 81. 10% 78. 60% 76. 20% 73. 90% 70. 70% 8. 5 93. 90% 90. 70% 87. 80% 85. 00% 82. 40% 79. 90% 77. 40% 75. 10% 72. 30% 69. 40% 8 92. 20% 89. 20% 86. 30% 83. 70% 81. 10% 78. 60% 76. 20% 73. 90% 70. 70% 68. 00% 7. 5 90. 70% 87. 80% 85. 00% 82. 40% 79. 90% 77. 40% 75. 10% 72. 30% 69. 40% 66. 70% 7 89. 20% 86. 30% 83. 70% 81. 10% 78. 60% 76. 20% 73. 90% 70. 70% 68. 00% 65. 30% 6. 5 87. 80% 85. 00% 82. 40% 79. 90% 77. 40% 75. 10% 72. 30% 69. 40% 66. 70% 64. 00% 10 1

Return to Play Guidelines Phase 1 - Protection Movement Patterns Alter G Volume Run

Return to Play Guidelines Phase 1 - Protection Movement Patterns Alter G Volume Run & Agility Mechanics Phase 2 - Development Interval Running & Agility Fitness Speed Mechanics & Reactive Agility Phase 3 – Sports Specific Speed Repeats & Closed Environment Contact High Intensity Efforts & Open Environment Contact Train fully with no adverse reaction x 2 Neuromuscular Properties Return To Play ROM Restored Endurance >90% Proprioception >90% Strength >90% Power & Reactive Strength >90% Speed >90% Train fully with no adverse reaction x 2

Joe Kenn: Tier System

Joe Kenn: Tier System