Prilepins Table

Prilepin was a USSR weightlifting coach who studied the training habits of the most successful lifters

Finding what percentages, sets and reps they used to optimise training

Prilepin research founded this table

He found that if lifters used a higher rep range than the recommended number of reps per set, their technique and power output would drop, reducing the effectivenes of their work out

If they performed an excessive number of total repetitions, the athlete would not be able to recover in time for the next session

For athletes this is an useful tool for your compound strength work

However, I’d start off with the lower side of the ‘range of reps’

Unlike weightlifters you have your sport and numerous other training variables to consider