| Bruce Bowers: Coach: In determining training loads do
you use a percentage of the 1RM or a percentage of the number of reps called
for. Example: Strength phase calls for 86% of 1RM for 5 reps for 3-5 sets, my
athletes 1RM is 200lbs so would they be training using 172lbs. Or would they use
86% of 172 lbs with a progressive overload over the duration of the phase.
Prof. Spassov: Later in America, different authorities, most of them
coming from Eastern Europe, are trying to establish their own system for
training, sometimes having nothing in common with the system applied in their
own countries. I don't want to mention any names, but the reason for such a
confusing situation is that when they did their experiments, the participants
were either very low level athletes, like ordinary students. Basically, not one
of these "authorities" has significant practical experience working
with top-level athletes. I know most of them and I take complete responsibility
for my words. It's not very politically correct reply of your question, but the
sport is like court. You speak and preach the truth and only the truth, or
victims of the coaching mistakes are humans and specially young kids, which is
worst.
Back to your question, I cannot imagine an athlete capable to do 5
repetitions with 86% of his 1RM, when with this weight 4 repetitions would be
something which everyone needs to know is more realistic.
The most common, from large variety of recommendations for reps at a certain
percentage is as follows: 100% - 1 rep, 95% - 1-2, 90% - 2-3, 85% - 3-4, 80% -
4-5, 75% - 6-7, 70% - 8-10, 65% - 12-13, 60% - 15-18, and under 60% is just
unpredictable, because it depends on the condition of the cardiovascular system
and doesn't correlate with strength. Of course, it also depends from the sport
these athletes represent and their experience. In other words how long they have
worked with weights. The ultimate goal of each strength training session, as for
every other type of training, is to increase the intensity. That's why it's
simply impossible for someone, who's goal is to become stronger, to be able to
make 5 reps on such a high percentage as 86%. It's possible, but the athlete had
to be trained in this way for strength endurance specially. However, there are
many ways to develop strength endurance without using a percentage of the
athlete's 1RM. But in this case why bother and waist time getting to the gym and
lift weights? Lifting weights with sets and reps, considering percentage from 1
RM, is done only in the case that the goal is to improve power as help for speed
and agility.
In your case with the athlete, which has 200 lb as 1 RM, I'd recommend to
follow the sets and reps for the development of max strength. This depends from
the type of exercises you apply in the workout. Here is the place to mention
that exercises which activate smaller parts of the body muscles need more
repetitions. Exercises that activate bigger parts of the body muscles need less.
I'll try to give you an example with the three most popular ones - Bench Press,
Power Clean and Back Squat.
Warm-up: 33% (Bench - 12, Power Clean - 8, Back Squat - 6 reps), 50% (BP - 8,
PC - 6, BS - 4), 66% (BP - 6, PC - 5, BS - 3), 75% (BP- 5, PC - 4, BS - 2). At
the zone of the major activity: 85% (BP - 4, PC - 2, BS - 2), 95% (BP - 2, PC -
1, BS -1), 100% (BP, PC, BS -1). The last one is necessary to determine the
abilities of the athlete at the current workout, as they can vary from day to
day, and even more for a longer period of time. Using the percentage system is
the ultimate approach to the training of strength and power, but only in case
the coach knows the maximal abilities of the athletes at the moment.
After that, starts this part of the workout, where the
athletes need to get on a higher level, that's why the continuation of the
approach to 1 RM mentioned above have to extended with building up sets like
2-3x90%, 4-5x80%, 3-4x85%, 1-2x95%, 4-5x80%. Developing of any kind of strength
qualities with repetitions under 80% is very, very questionable. Such sets can
be done only if the coach has different goals than strength and power, like
developing muscle mass or rehabilitation.
Obviously, my answer will put you in a condition to think a
lot, but America is a free country, and everyone of us has a right to choose,
just someone is better and someone not that much. |
