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Prilepin's Chart: Fig. 5.15 Repetition Ranges For Specific Training Outcomes (NSCA, 2012)
Prilepin's Chart: Fig. 5.15 Repetition Ranges For Specific Training Outcomes (NSCA, 2012)
Prilepin
that is used by strength coaches worldwide. It shows the
recommended rep range for the fighter, with the corresponding
percentage of 1RM, the total number of reps recommended and
also
the ‘optimal’ number of reps, e.g. six sets of four reps at 60 per cent
of
1RM would be the optimal number of total reps of twenty-four for
that
exercise. This chart was devised for Olympic weightlifting but is also
applicable for the big lifts.
Fig. 5.15 Repetition Ranges for Specific Training Outcomes (NSCA, 2012)
Serbian strength coach Mladen Jovanovic has put the following
chart together that uses the estimations of other prominent strength
coaches in regards to reps performed at a given RM and so on.
Prilepin’s Chart
% of 1RM Reps Optimal Total Range
55–65 3–6 24 18–30
70–80 3–6 18 12–24
80–90 2–4 15 10–20
90+ 1–2 4 10