Professional Documents
Culture Documents
Ballistic Set and Rep Schemes
Ballistic Set and Rep Schemes
Ballistic Set and Rep Schemes
Mladen Jovanović
Belgrade, Serbia
2020
All rights reserved. This book or any portion thereof may not be reproduced or used in
any manner whatsoever without the express written permission of the author except
for the use of brief quotations in a book review.
Complementary Training
Website: www.complementarytraining.net
Contents
1 Ballistic Set and Rep Schemes (Sorted using %1RM Range) . . . . . . . . . . . . . . 8
2 Ballistic Set and Rep Schemes (Sorted using Rep Range) . . . . . . . . . . . . . . . 15
3 Plateau . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22
3.1 Constant. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22
3.2 Linear . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 23
3.3 Reverse Linear . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 24
3.4 Block . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 26
3.5 Block Variant. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 27
3.6 Rep Accumulation. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 28
3.7 Set Accumulation. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 29
3.8 Undulating. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 31
3.9 Reverse Undulating. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 31
3.10 Volume-Intensity. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 33
4 Step . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 34
4.1 Constant. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 34
4.2 Linear . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 35
4.3 Reverse Linear . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 36
4.4 Block . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 38
4.5 Block Variant. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 39
4.6 Rep Accumulation. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 40
4.7 Set Accumulation. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 41
4.8 Undulating. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 43
4.9 Reverse Undulating. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 43
4.10 Volume-Intensity. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 45
5 Reverse Step . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 46
5.1 Constant. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 46
5.2 Linear . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 47
5.3 Reverse Linear . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 48
5.4 Block . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 49
5.5 Block Variant. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 51
5.6 Rep Accumulation. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 52
5.7 Set Accumulation. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 53
5.8 Undulating. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 55
5.9 Reverse Undulating. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 55
5.10 Volume-Intensity. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 57
6 Light-Heavy . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 58
6.1 Constant. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 58
6.2 Block . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 59
6.3 Block Variant. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 59
6.4 Rep Accumulation. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 60
6.5 Set Accumulation. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 61
6.6 Volume-Intensity. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 62
7 Ascending Wave . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 63
7.1 Constant. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 63
7.2 Linear . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 63
7.3 Reverse Linear . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 64
7.4 Block . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 64
7.5 Block Variant. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 64
7.6 Set Accumulation. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 65
7.7 Undulating. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 66
7.8 Reverse Undulating. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 66
7.9 Volume-Intensity. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 66
8 Descending Wave . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 67
8.1 Constant. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 67
8.2 Linear . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 67
8.3 Reverse Linear . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 68
8.4 Block . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 68
8.5 Block Variant. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 69
8.6 Set Accumulation. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 69
8.7 Undulating. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 70
8.8 Reverse Undulating. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 70
8.9 Volume-Intensity. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 71
9 Traditional Pyramid . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 72
9.1 Constant. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 72
9.2 Linear . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 73
9.3 Reverse Linear . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 73
9.4 Block . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 73
9.5 Block Variant. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 74
9.6 Set Accumulation. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 75
9.7 Undulating. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 76
9.8 Reverse Undulating. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 76
9.9 Volume-Intensity. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 77
10 Reverse Pyramid . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 78
10.1 Constant. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 78
10.2 Linear . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 79
10.3 Reverse Linear . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 79
10.4 Block . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 79
10.5 Block Variant. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 80
10.6 Set Accumulation. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 81
10.7 Undulating. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 82
10.8 Reverse Undulating. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 82
10.9 Volume-Intensity. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 83
11 Ascending Ladder . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 84
11.1 Constant. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 84
11.2 Linear . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 84
11.3 Reverse Linear . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 85
11.4 Block . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 85
11.5 Block Variant. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 86
11.6 Undulating. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 86
11.7 Reverse Undulating. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 87
11.8 Volume-Intensity. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 87
12 Descending Ladder . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 88
12.1 Constant. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 88
12.2 Linear . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 88
12.3 Reverse Linear . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 89
12.4 Block . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 89
12.5 Block Variant. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 90
12.6 Undulating. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 90
12.7 Reverse Undulating. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 91
12.8 Volume-Intensity. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 91
13 Cluster . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 92
13.1 Constant. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 92
13.2 Linear . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 93
13.3 Reverse Linear . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 93
13.4 Block . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 93
13.5 Block Variant. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 94
13.6 Rep Accumulation. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 95
13.7 Set Accumulation. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 96
13.8 Undulating. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 97
13.9 Reverse Undulating. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 97
13.10 Volume-Intensity. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 97
14 Cluster Wave . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 98
14.1 Constant. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 98
14.2 Block . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 98
14.3 Block Variant. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 98
14.4 Rep Accumulation. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 99
14.5 Set Accumulation. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 99
1 Ballistic Set and Rep Schemes
(Sorted using %1RM Range)
%1RM Repetitions Number of Repetitions in %1RM Zone
Set and Rep Scheme Name Range Mean Range Mean 50-60% 60-70% 70-80% 80-90% >90%
Ballistic Linear Step 5x3 (3 wk) 95-70 79 01-03 2 0 0 15 10 5
Ballistic Linear Step 5x5 (3 wk) 95-65 71.67 01-05 3 0 25 15 0 5
Ballistic Volume-Intensity Reverse Step 3/1 95-30 55.25 01-03 2 8 8 5 2 1
Ballistic Volume-Intensity Step 3/1 95-30 55.25 01-03 2 8 8 5 2 1
Ballistic Linear Reverse Step 4x6 95-25 51.62 01-06 3.25 12 7 3 3 1
Ballistic Linear Step 4x6 95-25 51.62 01-06 3.25 12 7 3 3 1
Ballistic Linear Reverse Step 5x5 95-20 49.91 01-05 2.75 11 6 6 3 1
Ballistic Linear Step 5x5 95-20 49.91 01-05 2.75 11 6 6 3 1
Ballistic Undulating Reverse Step 3/1/2 90-40 65 02-03 2 6 6 6 3 0
Ballistic Undulating Step 3/1/2 90-40 65 02-03 2 6 6 6 3 0
Ballistic Reverse Undulating Reverse Step 1/3/2 90-35 61.67 02-03 2 6 6 6 3 0
Ballistic Reverse Undulating Step 1/3/2 90-35 61.67 02-03 2 6 6 6 3 0
Ballistic Linear Reverse Step 4x6 (3 wk) 90-30 54 02-06 4 12 12 6 2 0
Ballistic Linear Step 4x6 (3 wk) 90-30 54 02-06 4 12 12 6 2 0
Ballistic Block Reverse Step 6x2 90-25 55 02-02 2 8 8 8 4 0
Ballistic Block Step 6x2 90-25 55 02-02 2 8 8 8 4 0
Ballistic Block Variant Reverse Step 6x2 90-25 55 02-02 2 8 8 8 4 0
Ballistic Block Variant Step 6x2 90-25 55 02-02 2 8 8 8 4 0
Ballistic Constant Reverse Step 6x2 90-25 55 02-02 2 8 8 8 4 0
Ballistic Constant Step 6x2 90-25 55 02-02 2 8 8 8 4 0
Ballistic Volume-Intensity Step 4/2 90-25 52 02-04 3 12 12 4 4 0
Ballistic Set Accumulation Reverse Step 8x1 90-20 59.54 01-01 1 4 4 4 4 0
Ballistic Set Accumulation Step 8x1 90-20 59.54 01-01 1 4 4 4 4 0
Ballistic Linear Reverse Step 4x3 (3 wk) 90-20 49 02-06 4 12 12 6 2 0
Ballistic Linear Reverse Step 4x5 (3 wk) 90-20 49 02-06 4 12 12 6 2 0
Ballistic Volume-Intensity Reverse Step 4/2 90-20 48.21 02-05 3.5 14 9 4 4 0
Ballistic Linear Plateau 5x3 (3 wk) 85-65 70.17 01-03 2 0 15 10 5 0
Ballistic Block Reverse Pyramid 1/2/3 85-60 70.67 01-03 1.8 0 17 17 2 0
Ballistic Block Variant Reverse Pyramid 1/2/3 85-60 70.67 01-03 1.8 0 17 17 2 0
Ballistic Constant Reverse Pyramid 1/2/3 85-60 70.67 01-03 1.8 0 17 17 2 0
Ballistic Block Ascending Wave 3/2/1 85-60 69.5 01-03 2 0 13 10 1 0
Ballistic Block Descending Wave 1/2/3 85-60 69.5 01-03 2 0 13 10 1 0
Ballistic Block Variant Ascending Wave 3/2/1 85-60 69.5 01-03 2 0 13 10 1 0
Ballistic Block Variant Descending Wave 1/2/3 85-60 69.5 01-03 2 0 13 10 1 0
Ballistic Constant Ascending Wave 3/2/1 85-60 69.5 01-03 2 0 13 10 1 0
Ballistic Constant Descending Wave 1/2/3 85-60 69.5 01-03 2 0 13 10 1 0
Ballistic Block Traditional Pyramid 3/2/1 85-60 68.82 01-03 2.2 0 26 17 1 0
Ballistic Block Variant Traditional Pyramid 3/2/1 85-60 68.82 01-03 2.2 0 26 17 1 0
Ballistic Constant Traditional Pyramid 3/2/1 85-60 68.82 01-03 2.2 0 26 17 1 0
8
Mladen Jovanović
9
Ballistic Set and Rep Schemes
10
Mladen Jovanović
11
Ballistic Set and Rep Schemes
12
Mladen Jovanović
13
Ballistic Set and Rep Schemes
14
2 Ballistic Set and Rep Schemes
(Sorted using Rep Range)
%1RM Repetitions Number of Repetitions in %1RM Zone
Set and Rep Scheme Name Range Mean Range Mean 50-60% 60-70% 70-80% 80-90% >90%
Ballistic Set Accumulation Reverse Step 8x1 90-20 59.54 01-01 1 4 4 4 4 0
Ballistic Set Accumulation Step 8x1 90-20 59.54 01-01 1 4 4 4 4 0
Ballistic Set Accumulation Plateau 8x1 80-80 79 01-01 1 0 0 26 0 0
Ballistic Block Reverse Pyramid 1/2/3 85-60 70.67 01-03 1.8 0 17 17 2 0
Ballistic Block Variant Reverse Pyramid 1/2/3 85-60 70.67 01-03 1.8 0 17 17 2 0
Ballistic Constant Reverse Pyramid 1/2/3 85-60 70.67 01-03 1.8 0 17 17 2 0
Ballistic Set Accumulation Traditional Pyramid 3/2/1 80-70 71.8 01-03 1.92 0 24 26 0 0
Ballistic Set Accumulation Ascending Wave 3/2/1 80-70 71.82 01-03 1.94 0 15 18 0 0
Ballistic Linear Step 5x3 (3 wk) 95-70 79 01-03 2 0 0 15 10 5
Ballistic Volume-Intensity Reverse Step 3/1 95-30 55.25 01-03 2 8 8 5 2 1
Ballistic Volume-Intensity Step 3/1 95-30 55.25 01-03 2 8 8 5 2 1
Ballistic Linear Plateau 5x3 (3 wk) 85-65 70.17 01-03 2 0 15 10 5 0
Ballistic Block Ascending Wave 3/2/1 85-60 69.5 01-03 2 0 13 10 1 0
Ballistic Block Descending Wave 1/2/3 85-60 69.5 01-03 2 0 13 10 1 0
Ballistic Block Variant Ascending Wave 3/2/1 85-60 69.5 01-03 2 0 13 10 1 0
Ballistic Block Variant Descending Wave 1/2/3 85-60 69.5 01-03 2 0 13 10 1 0
Ballistic Constant Ascending Wave 3/2/1 85-60 69.5 01-03 2 0 13 10 1 0
Ballistic Constant Descending Wave 1/2/3 85-60 69.5 01-03 2 0 13 10 1 0
Ballistic Volume-Intensity Plateau 3/1 85-60 66.75 01-03 2 0 30 5 5 0
Ballistic Set Accumulation Descending Wave 1/2/3 80-70 71.29 01-03 2.06 0 18 17 0 0
Ballistic Set Accumulation Reverse Pyramid 1/2/3 80-70 71.11 01-03 2.08 0 30 24 0 0
Ballistic Block Traditional Pyramid 3/2/1 85-60 68.82 01-03 2.2 0 26 17 1 0
Ballistic Block Variant Traditional Pyramid 3/2/1 85-60 68.82 01-03 2.2 0 26 17 1 0
Ballistic Constant Traditional Pyramid 3/2/1 85-60 68.82 01-03 2.2 0 26 17 1 0
Ballistic Block Reverse Pyramid 1/3/5 85-50 64.42 01-05 2.6 15 23 12 2 0
Ballistic Block Variant Reverse Pyramid 1/3/5 85-50 64.42 01-05 2.6 15 23 12 2 0
Ballistic Constant Reverse Pyramid 1/3/5 85-50 64.42 01-05 2.6 15 23 12 2 0
Ballistic Linear Reverse Step 5x5 95-20 49.91 01-05 2.75 11 6 6 3 1
Ballistic Linear Step 5x5 95-20 49.91 01-05 2.75 11 6 6 3 1
Ballistic Linear Plateau 5x5 85-50 61.91 01-05 2.75 25 15 10 5 0
Ballistic Set Accumulation Traditional Pyramid 5/3/1 80-60 64.62 01-05 2.85 40 24 10 0 0
Ballistic Set Accumulation Ascending Wave 5/3/1 80-60 64.76 01-05 2.88 25 18 6 0 0
Ballistic Linear Step 5x5 (3 wk) 95-65 71.67 01-05 3 0 25 15 0 5
Ballistic Linear Plateau 5x5 (3 wk) 85-55 62.44 01-05 3 25 15 0 5 0
Ballistic Block Ascending Wave 5/3/1 85-50 62.5 01-05 3 15 14 6 1 0
Ballistic Block Descending Wave 1/3/5 85-50 62.5 01-05 3 15 14 6 1 0
Ballistic Block Variant Ascending Wave 5/3/1 85-50 62.5 01-05 3 15 14 6 1 0
15
Ballistic Set and Rep Schemes
16
Mladen Jovanović
17
Ballistic Set and Rep Schemes
18
Mladen Jovanović
19
Ballistic Set and Rep Schemes
20
Mladen Jovanović
21
3 Plateau
3.1 Constant
22
Mladen Jovanović
3.2 Linear
23
Ballistic Set and Rep Schemes
24
Mladen Jovanović
25
Ballistic Set and Rep Schemes
3.4 Block
26
Mladen Jovanović
27
Ballistic Set and Rep Schemes
28
Mladen Jovanović
29
Ballistic Set and Rep Schemes
30
Mladen Jovanović
3.8 Undulating
31
Ballistic Set and Rep Schemes
32
Mladen Jovanović
3.10 Volume-Intensity
33
4 Step
4.1 Constant
34
Mladen Jovanović
4.2 Linear
35
Ballistic Set and Rep Schemes
36
Mladen Jovanović
37
Ballistic Set and Rep Schemes
4.4 Block
38
Mladen Jovanović
39
Ballistic Set and Rep Schemes
40
Mladen Jovanović
41
Ballistic Set and Rep Schemes
42
Mladen Jovanović
4.8 Undulating
43
Ballistic Set and Rep Schemes
44
Mladen Jovanović
4.10 Volume-Intensity
45
5 Reverse Step
5.1 Constant
46
Mladen Jovanović
5.2 Linear
47
Ballistic Set and Rep Schemes
48
Mladen Jovanović
5.4 Block
49
Ballistic Set and Rep Schemes
50
Mladen Jovanović
51
Ballistic Set and Rep Schemes
52
Mladen Jovanović
53
Ballistic Set and Rep Schemes
54
Mladen Jovanović
5.8 Undulating
55
Ballistic Set and Rep Schemes
56
Mladen Jovanović
5.10 Volume-Intensity
57
6 Light-Heavy
6.1 Constant
58
Mladen Jovanović
6.2 Block
59
Ballistic Set and Rep Schemes
60
Mladen Jovanović
61
Ballistic Set and Rep Schemes
6.6 Volume-Intensity
62
7 Ascending Wave
7.1 Constant
7.2 Linear
63
Ballistic Set and Rep Schemes
7.4 Block
64
Mladen Jovanović
65
Ballistic Set and Rep Schemes
7.7 Undulating
7.9 Volume-Intensity
66
8 Descending Wave
8.1 Constant
8.2 Linear
67
Ballistic Set and Rep Schemes
8.4 Block
68
Mladen Jovanović
69
Ballistic Set and Rep Schemes
8.7 Undulating
70
Mladen Jovanović
8.9 Volume-Intensity
71
9 Traditional Pyramid
9.1 Constant
72
Mladen Jovanović
9.2 Linear
9.4 Block
73
Ballistic Set and Rep Schemes
74
Mladen Jovanović
75
Ballistic Set and Rep Schemes
9.7 Undulating
76
Mladen Jovanović
9.9 Volume-Intensity
77
10 Reverse Pyramid
10.1 Constant
78
Mladen Jovanović
10.2 Linear
10.4 Block
79
Ballistic Set and Rep Schemes
80
Mladen Jovanović
81
Ballistic Set and Rep Schemes
10.7 Undulating
82
Mladen Jovanović
10.9 Volume-Intensity
83
11 Ascending Ladder
11.1 Constant
11.2 Linear
84
Mladen Jovanović
11.4 Block
85
Ballistic Set and Rep Schemes
11.6 Undulating
86
Mladen Jovanović
11.8 Volume-Intensity
87
12 Descending Ladder
12.1 Constant
12.2 Linear
88
Mladen Jovanović
12.4 Block
89
Ballistic Set and Rep Schemes
12.6 Undulating
90
Mladen Jovanović
12.8 Volume-Intensity
91
13 Cluster
13.1 Constant
92
Mladen Jovanović
13.2 Linear
13.4 Block
93
Ballistic Set and Rep Schemes
94
Mladen Jovanović
95
Ballistic Set and Rep Schemes
96
Mladen Jovanović
13.8 Undulating
13.10 Volume-Intensity
97
14 Cluster Wave
14.1 Constant
14.2 Block
98
Mladen Jovanović
99
Interested in learning more about set and rep
schemes and strength training planning?
Strength Training Manual represents my ongoing pursuit in understanding both strength training and
training theory in general, by providing an overview of the conflicting opinions, but also giving practical,
heuristic solutions to common problems and their reconciliation. The framework for such an approach is
the Agile Periodization, which approaches planning from uncertainty perspective, iterations, and
experimentation while providing satisficing and robust solutions.
Besides being very rich in theory, Strength Training Manual is also rich in forum-for-action solutions,
including reference tables, useful heuristics, and more than 1,900 set and rep schemes provided and
analyzed. It also provides the best practices from other experts tinkering in this field.
Strength Training Manual will give you not only a practical solution to tackle everyday problems of
planning, prescribing, and monitoring strength training, but also critical thinking skills. You can use
these essential skills of thinking and tools in other types of physical preparation and training in general.
Within minutes create beautifully designed printable workout cards, using user-defined set and rep
schemes, exercises, and 1RMs database. Strength Card Builder comes with more than 200 exercises and
over 1900 set and rep schemes already filled in (out of 2000 possible). All you need is to enter your own
athletes, and you will be ready to create a group and single athlete workouts.
• Conditional drop-down lists for both Exercise and Set and Rep Schemes
• Very flexible and powerful analytics embedded in the Strength Card Builder so you can quickly
check for progressions, volume, intensities per exercise, or category or anything else you might be
interested in
• Very flexible and allows you to modify, delete and add your own categories, exercises, set and rep
schemes – pretty much everything