STRENGTH

PROGRAMMING

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INTRODUCTION
The development of strength is the foundation of
physical performance because, before all else, you need
the strength in your structures to support the
fundamental movements that you carry out each day.

This content is taken from our Programming &

Periodization course – you can find the link on the last
page of this document.

Note: Periodization is the systematic development of

progressive cycles or blocks of training that aim to elicit
peak performance at a specific time (competition).

When we program resistance training, aka strength

training, we often take a traditional, linear approach to
the periodization.

This model starts with high volume and low intensity, and
gradually working towards low volume and high intensity.
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STRUCTURING A STRENGTH SESSION

Phase Example

Warm-Up Raise / Activate & Mobilise / Potentiate.

Plyometrics / Ballistic Training / Complex Lifts Jumps & Throws / Weightlifting

Primary Lifts Compound Lift – of most importance

Assistance / Accessory Lifts Compound Lifts – work to develop the primary lift or
sporting action.
Auxiliary Lifts Single Joint / Isolation Exercises – work to develop the
primary lift or sporting action.
Stability Rotational Movements & Isometric Holds – often
core/trunk work or proprioceptive work.
Cool Down / Mobility Low Intensity Cardio / Rolling & Stretching
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RESISTANCE TRAINING REP RANGES

To elicit adaptations, we need to invoke stress and stress comes in a variety of forms.

When we add load to the body:

• Our neuromuscular system is required to work harder to contract the muscles – Neuromuscular stress.

• Our energy systems have to work harder to fuel the contractions – Metabolic Stress.

Greater neuromuscular stress is created when we lift heavier loads and this elicits greater strength development.
When we lift lighter loads for much higher rep ranges, the repeated efforts require more fuel. Therefore, we develop
muscular endurance. Hypertrophy could be seen as a goldilocks zone between neuromuscular and metabolic stress
and is optimal for the development of muscle mass.

Strength Hypertrophy Endurance

1-5 Reps 6-12 Reps 12+ Reps

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1RM ESTIMATIONS
Note: The higher the rep range, the less accurate the 1RM estimate becomes.

% Estimations Coefficients

2RM = 94-96% of 1RM 2RM x 1.05

3RM = 91-93% of 1RM 3RM x 1.11

5RM = 85-88% of 1RM 5RM x 1.16

8RM = 80-82% of 1RM 8RM x 1.24

10RM = 75-77% of 1RM 10RM x 1.33

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STRENGTH TRAINING PERCENTAGES

Here are some recommended rep ranges for strength, hypertrophy and endurance:

Quality Percentage of 1RM Recommended Reps

95%+ 1-2 Reps

Max Strength 90% 1-3 Reps

85% 2-5 Reps
Strength & Hypertrophy 80% 3-6 Reps
75% 5-8 Reps
Hypertrophy & Endurance 70% 8-10 Reps
65% 10-15 Reps
Endurance 50-60% 15+ Reps
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REST PERIODS: STRENGTH

The below table shows recommended rest periods for different percentages of a 1RM – for max strength
development, if you need another 30 seconds, take it.

Quality Intensity/Load Rest Period

Max Strength 85%+ 3-5+ Minutes

Sub-Max Strength 70-85% 2-3 Minutes

(Strength-Speed)

Sub-Max Strength 50-80% 1-2 Minutes

(Hypertrophy & Endurance)

Ballistic Training 30-60% 30-120 Seconds

(Speed-Strength)

Stability N/A 10-60 Seconds

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THE RPE SCALE

The simplest way to quantify the intensity of a set or training session is to use the RPE scale of 1-10 – Rating of
Perceived Exertion.

The RPE scale often uses a 1-12 or 1-20 scale. However, the 1-10 scale allows you to easily translate the numbers
into percentages which can be more intuitive to athletes.

RPE Intensity

1-2 Vey easy

3 Easy
4 Moderate
5-6 Somewhat hard
7-8 Hard
9 Very Hard
10 Maximal
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RPE EXAMPLES
Here’s a table demonstrating how the RPE scale can relate to percentages of your 1RM:

85% 87.5% 90% 95% 100%

1 Rep RPE 8 RPE 8.5 RPE 9 RPE 9.5 RPE 10

2 Reps RPE 8.5 RPE 9 RPE 9.5 RPE 10

3 Reps RPE 9 RPE 9.5 RPE 10

4 Reps RPE 9.5 RPE 10

5 Reps RPE 10
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PROGRAMMING & PERIODIZATION

This content has been taken from our Programming & Periodization course:

“When it comes to most things in life, having a good plan is fundamental to

success, and this is definitely true for physical training and sport.

Yes, athletes can achieve huge success with a little hard work and a lot of
consistency. However, when it comes to long-term development, there is no doubt
that we benefit from taking a systematic approach.

No plan is perfect simply because there are too many variables. However, our aim
is to create a plan that is optimal in the given time and environment - these plans
are live documents that are continually reviewed and developed.

Although no plan is ever perfect, top sports scientists and coaches from around
the world have dedicated their lives to creating what they believe to be the optimal
planning models. This has left us with an incredible amount of data, and we can
use this data to design intelligent plans that elicit the highest results.”

Here’s the link to the full course: 50% Off!

https://courses.strengthandconditioningcourse.com/p/programming-periodization-
big8-no1-members
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