Rep Range Intensity maybe a new way of thinking about pushing yourself....?

One of my biggest bug bears when it comes to the programming of strength training is how people describe or prescribe intensity.  Trying to wrap up an intensity of effort in regards to 100% of your 1RM might make sense when setting up planned programmes or to determine something for the methodology for a study however these associations are artificial and made to serve a purpose.

Intensity for me is more about the level of physical exertion you have put into the set or session, something like an RPE (rate of precived exertion) as utilised famously by reactive training systems sets up training programmes in a more realistic or real world based light.  However to my mind having an overarching goal is still an extremely important driver and one that can be lost when doing session to session training.

Benefits of Linear or Prescribed Programming 

• Ensures the lifter has defined targets and a minimal workload
• Makes sure the lifter organises their volume of effort appropriately
• Ensures that if the workload is completed a positive outcome will be achieved

Drawbacks of Linear or Prescribed Programming

• Not sensitive to your daily readiness, doesn't allow you to capitalise on feeling good and can make you fail workloads if you are having a bad session.
• Too open to external factors (bad sleep etc)
• Guaranteed to come to a halt eventually

Benefits of Non-Linear / Non prescribed loading.

• Sensitive to your daily readiness
• Very Flexible
• Can allow for very rapid progress in the right hands

Drawbacks of Non-Linear / Non prescribed loading.

• Lack of structure can cause a lot of people to stall or get lost
• Too open to interpretation
• Doesn't guarantee an overload stimulus or that volume is programmed for correctly

Is there a way we can have our cake and eat it?

When your strip it down all programming is really about is - 

1.  Setting an achievable goal in a time frame.
2. Ensuring you complete the workloads required to meet your end goal
3. Avoiding stagnation by not overreaching constantly

To my mind linear or prescribed training achieves the first two goals marvellously but quite often can leave option 3 being a big weakness.  So how about a way of looking at training that prescribes work loads but gives you options on how to complete it based off how your feeling on the day?

No doubt one day this system will have a sexy name and an e-book that will get pirated to the point where it's worth as much as a like on facebook but at the moment were going to call it rep range intensity.  Here are the rules.

• Training will be organised in blocks of 5 weeks.
• Volume loads or work loads will be prescribed on a weekly basis.
• You have three options to complete this work load in sets x reps - the options will be stranded into three bands - A (preferred or green), B (less preferred or amber) and C (only if your struggling! or red) 
• After each set lifters should assign an RPE and react accordingly (6-8 add weight, 8 to 9 stick to load x reps, 9 to 10 switch to easier rep option)
• This will work off one session a week, other days should be used to work on technique or weaknesses. 

An example of the work loads and options.

Week 1 - 30 reps @ 75% 1RM

Green option - 3 sets of 10

Amber option - 4 sets of 8

Red Option - 5 sets of 6

Week 2 - 24 reps @ 78% 1RM

Green option - 3 sets of 8

Amber option - 4 sets of 6

Red Option - 6 sets of 4

Week 3 - 18 reps @ 83.5% 1RM

Green option - 3 sets of 6

Amber option - 5 sets of 4

Red Option -  6 sets of 3

Week 4 - 16 reps @ 88% 1RM

Green option - 4 sets of 4

Amber option - 5 sets of 3

Red Option -  8 sets of 2

Week 5 - 9 reps @ 90% 1RM

Green Option - 3 sets of 3

Amber Option - 4 sets of 2

Red Option - Singles till 9 or you can't complete anymore

An Example programme for someone with a 200 kg back squat over a 5 week wave.

A copy of the spreadsheet can be found here.

Some general rules for following this sort of approach

- Try and aim for the green standard for each workout and only drop a colour if you are hitting an RPE of 9-10 on set one or two.

- If you aren't hitting an RPE of 8-10 by the last set the working weight is too light.

- If you have to perform three weeks in a row at the red level reset the programme 5% lighter and start again.

I may develop this idea further but as it stands that's all I have for you.

Marc