Prilepin's table

[BendtheBar]

PRILEPIN'S TABLE

Percent..............Reps per Set.......Optimal.......Total Range

70 and below ............3-6 ................24 .................18-30
70-80 .......................3-6 ................18 .................12-24
80-89 .......................2-4 ................15 .................10-20
90+ ..........................1-2 .................7 ..................4-10

[BendtheBar]

USING PRILEPHIN'S TABLE
Number of Reps for Percent Training
by Tom McCullough MEd., MSS



Prilephin's table can be used as a tool to plan you next workout. This table takes advantage of both the maximal and dynamic effort methods of strength training. The reason we exercise using several methods is to vary the level of resistance so to cause differences in metabolic reactions, intramuscular coordination, and biomechanical variables. By training this way we enable ourselves to work intensely enough to bring about the optimal gains in strength.

When maximal weights are lifted the largest number of motor units are activated . Using the maximal effort method is thought to be best for training the muscles and CNS due to the great load place on them. Because of the high level of motivation needed to lift maximal weights, the lifter can easily become over trained. Therefore, only about 10% of our training cycle will be spent lifting maximal and supramaximal weights.

As we all are very aware, a good maximal lift is often determined by the amount of explosion we generate out of the hole. If the momentum is great enough, we will generate enough speed to get through our sticking point and be able to lock out the lift. Therefore, the dynamic effort method is very useful in training the explosive strength necessary for getting those new personal records. By training with intermediate loads, we are able to move the weights quickly, thus improving the rate of force development and explosive strength. Dynamic effort training is best done in the 55-82.5% range, with controlled eccentrics and very explosive concentric lifting. While the loads are intermediate in weight, maximal efforts should be used in moving the weights.

As for the repetition range, Prilephin found that a given percent can be optimally trained in the suggested repetitions per set range. Any less than this and you have not done enough work, any more and the bar speed slows too much. For example, if 55% is trained for 4 sets of 6 repetitions, the total repetitions done will be 24. We are well within our optimal total repetition range. Let's look at another example, 55% is trained for 8 sets of 3 repetitions. The total work done is still 24, with is still within our optimal repetition range. So we can see how versatile this table can be.

[CoopDawg]

This is cool btb

[LtL]

INteresting info. Who's this Prilephin dude?

LtL

[BendtheBar]

I found this quote

Alexander Sergeyevitch Prilepin used to be national weightlifting coach of former USSR from mid 70's to mid 80's, the golden era of soviet olympic weightlifting. His strength training teachings are in use in routines as sheiko, smolov, korte etc. All this knowledge is summarized in a form of a table. This interesting video explains how this table works for strength training purposes.

YouTube - Prilepin's Table

[BendtheBar]

YouTube - Prilepin's Table

YouTube - Prilepin's Table

[BendtheBar]

Sheiko use this table. As do many other powerlifting systems

It's a good table to help you setup your own system.

[BendtheBar]

PRILEPIN'S TABLE

Percent..............Reps per Set.......Optimal.......Total Range

70 and below ............3-6 ................24 .................18-30
70-80 .......................3-6 ................18 .................12-24
80-89 .......................2-4 ................15 .................10-20
90+ ..........................1-2 .................7 ..................4-10
__________________

A simple Prilepin 4 week cycle:

Current Bench Max = 250 pounds

Week 1. 165 x 5 sets x 5 reps (65% - 25 reps)
Week 2. 190 x 5 sets x 4 reps (75% - 20 reps)
Week 3. 215 x 5 sets x 3 reps (85% - 15 reps)
Week 4. 240 x 3 sets x 1 reps (95% - 8 reps)

[Grim83]

Prilepin for the win, i love this table, westside is built on this table, basically almost every effective pl routine has been built around it.

[jslep]

they have a table very similar to this taped up for bench and squats in the gym where i workout. i'll check today to see whose name might be attached to it. i think its a good place for me to start with %'s when my comp is over and i go to a more power approach.