Rep schemes for athletes that have helped my athletes achieve lifetime PRs.
These are 5 proven on real athletes.
🌊 Strength Waves
Athletes that are looking to gain muscle mass alongside strength, whilst tolerating high volumes well.
Week 1: 2 x (6,5,4) @ (75%,80%, 85%)
Week 2: 2 x (5,4,3) @ (80%, 85%, 90%)
Week 3: 2 x (4,3,2) @ (85%, 90%, 95%)
*Rest 90-120sec between sets, 3-5minutes between waves.
♻️ Cluster Intensification
Most powerful tool for rapidly increasing your 1RM, best suited to athletes looking to improve relative strength quickly.
Week 1: 3-4 x 3-3 (@~80-85% of 1RM) with 20 seconds rest intra sets rest
Week 2: 3-4 x 2/2/2 (@~85-90% of 1RM) with 20 seconds intra sets rest.
Week 3: 3-4 x 3/2/1 (@~85-90% of 1RM) with 20 seconds intra sets rest.
⏱️ Tempo Manipulation
Builds is a skill. The tempo manipulation builds strength through skill.
Week 1: 3-4 sets x 5-7 reps with 5-second eccentric
Week 2: 3-4 sets x 5-7 reps with 3-sec hold at mid-range during the eccentric
Week 3: 3-4 sets x 5-7 reps with 3-sec hold at mid-range during the concentric
Week 4: 3-4 sets x 5-7 reps with 3-sec pause in the bottom
Week 5: 3-4 sets x 5-7 reps (no tempo)
📈 Strength Accumulation into Intensification
The basics work. Good tool for intermediate athletes with plenty of time on their hands.
Week 1: 6 x 3 @ 80%
Week 2: 6 x 4 @ 80%
Week 3: 6 x 5 @ 80%
Week 4: 6 x 6 @ 80%
Week 5: 5 x 5 @ 85%
Week 6: 4 x 4 @ 87.5%
Week 7: 3 x 3 @ 92.5%
Week 8: 3 x 2. Pyramid up to a PR.
Magic of 2️⃣ 4️⃣ Reps
Personal favourite as an athlete who thrives through variability within training. You won’t be bored.
Week 1: 4 x 6 @ 75-80% (ramp up each set)
Week 2: 4 x (3/3) @ 85-90% (ramp up each set). With 15 – 20 seconds intra-set rest
Week 3: 4 x (2/2/2) @ 87.5-92.5% (ramp up each set) with 20 – 30 seconds intra set rest
Week 4: 4 x (3/2/1) @ 85-95% (ramp up each set) with 30 – 40 seconds intra set rest (increase weight slightly within the set)
Week 5: 4 x (1/1/1/1/1/1) @ 87.5-97.5% (ramp up each set) with 30 – 45 second intra-set rest.
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