Training Load Selection
1.Percentage of Maximum Load and Associated Repetitions (Lander, 1984):
Landers’ method proposes selecting a training load based on a percentage of an individual’s one-repetition maximum (1RM) and the associated number of repetitions. This approach allows for a structured progression in training intensity and volume while considering the individual’s strength level.
2.Prilepin’s Chart:
Prilepin’s chart, developed by Russian weightlifting coach Alexander Sergeyevitch Prilepin, is another method for determining the appropriate training load and volume for resistance training. The chart provides guidelines for the optimal number of repetitions and sets based on the percentage of an individual’s 1RM, considering the intensity and volume required for effective strength development.
3.Rate of Perceived Exertion (RPE) Scale:
The RPE scale is a subjective method for determining training load based on an individual’s perception of the difficulty of a given exercise. In a 2017 study by Monoem Haddad et al., the RPE scale was shown to be an effective tool for prescribing training loads in resistance training, allowing individuals to self-regulate their training intensity based on their perceived effort.
It is essential to understand that no matter how many methods, charts, and tables are available, the exact load an individual can handle for a specific repetition range will always vary. Therefore, personal trainers should be prepared to adjust these guidelines to meet their client’s unique needs and responses, ensuring a safe and effective resistance training program. Monitoring the individual’s progress, communicating regularly, and making necessary adjustments to optimize the training program for continued progress and success are crucial.