1. Type Goal/Ability Rep Range Load (% of 1RM) Sets *failure
TUT(s)
Type
Goal/Ability
Rep Range
Load
(% of 1RM)
Sets
*failure
Tempo (E:P:C)
Rest (min)
30 – – – – – 10
Reactive Strength
Stretch-Shorten-Cycle
6 - 10
Bodyweight
3 - 6
Short to Long Contact
1 - 2
Neural Adaptation / Neuromuscular
Heavy (Loaded Mechanical Power
Mechanical Muscle Power
50 – 80%
4 - 6
Fast
Heavy Explosive Strength
Late Rate of Force Development
60 – 80%
Light (Maximal) Mechanical Power
5 - 8
20 – 50%
1.5 – 2.5
Light Explosive Strength
Initial Rate of Force Development
5 – 8
10 – 60%
2-4:0:X
Maximal Strength
Maximum Force
1 – 5
85 – 100% (Heavy)
3 – 5
X:1-3:X
2.5 – 5
Yielding Strength (Eccentric Deceleration)
Deceleration of BCM or Load
3 - 5
BW – 60%
2 – 3
Maximal Eccentric Strength
Eccentric Strength
90 – 110% (Very Heavy)
3 – 5***
2-10:0:A
Max Rep Exhaustive
Muscle Hypertrophy
5 - 12
% (Heavy)
3 – 4 ***
2-4:0:1-3
2 - 3
Muscle Hypertrophy / Metabolic
Max Set Exhaustive
Muscle Hypertrophy / Work Capacity
% (Moderate)
5 – 10**
1-3:0:1-2
1 - 3
Assistant Strength / Accessory Lift
Structural Balance / Work Capacity
8 - 15
60 – 80% (Moderate)
2 - 4
1-3:0:1-3
Slow Tempo Exhaustive
4-6:0:4-6
Low Load Exhaustive
Muscle Hypertrophy / Strength Endurance
30 – 60%
1-2:0:1
2-3
Technical Development
Technique
2 - 5
Light
3 - 10
N/A
Tech

2. Average Bar Velocities
Snatch from Floor
1.52 – 1.67 m/sec
Hang Snatch
1.35 – 1.96 m/sec
Power Clean
1.20 – 1.32 m/sec
Hang Clean
1.30 – 1.40 m/sec
Power Shrug
1.15 m/sec
Power Pull
1.38 m/sec
Speed Strength
1.10 – 1.65 m/sec
Strength Speed
0.80 – 1.00 m/sec
Absolute Strength
0.10 – 0.35 m/sec

3. Pound for Pound Equation Wilks Formula. = (Total Weight) x (500/(-216
Pound for Pound Equation Wilks Formula = (Total Weight) x (500/( x Body Weight in kg x BWkg^ x BWkg^ x BWkg^ x BWkg^5)) Peak Power (Watts / W) Sayers Formula = (51.9 x jump height (cm)) + (48.9 x body mass (kg)) Harman Formula = (61.9 x jump height (cm)) + (36.0 x body mass (kg)) – 1,822

6. Max Possible Reps Mike Tuchscherer % Cal Dietz Dan Baker RPE 10 RPE 9
100,0 1
97,5
1-2
95,0 2
92,5
2-3 3
90,0
3-4 4
87,5
85,0
4-5 5
82,5 6
80,0
5-6 7
77,5
6-7
8-9
75,0
7-8 10
72,5 11
70,0
9-10
12-13 8
67,5
11-12
14-15
65,0
13-14
16-17
62,5
18-19 12
60,0
15-16 20
57,5
17-18
55,0
19-20

8. Percent Reps/Set Optimal Total Optimal Range 60 65 70 75 80 85 90 95
L M H
L M H 60 65 70 75 80 85 90 95 24 18 15
4-7
1-4

10. Recommendations MAX HEAVY + HEAVY MOD + MOD LIGHT + LIGHT TOO LIGHT
True Test Sets
1x/8-12 wks
Prilepin LOW-OPT
HEAVY +
Test Sets
Evaluation Sets
0-1x/4 wks
HEAVY
Occasional Load Weeks
MOD +
Majority of Load Weeks
Occasional Open Sets
1-3x/4 wks
Prilepin LOW-HIGH
MOD
Majority of Base Work
Occasional Unload Work
LIGHT +
Majority of Unload Work
Occasional Base Work
1-2x/4 wks
LIGHT
Super Unload
Seldom used as Unload
TOO LIGHT
Rarely used in Cycles
Insufficient load to yield positive adaptation

11. Single Workout INOL Guidelines Weekly INOL Guidelines
Intensity + Number of Lifts = I.N.O.L
Single Workout INOL Guidelines
< 0.4
Too few reps - Recovery
0.4-1
Accessary Work, Accumulated Fatigue
1-2
Tough – Loading, Peaking, Testing
>2
Brutal – Competition
Single Session
Number of Lifts (NOL) at a given intensity
INOL of a set =
100 - Intensity
Example: 3 x 75%
3 x
INOL Bench = = =
Weekly INOL Guidelines
< 2
Recovery
2-3
Accessary Work, Accumulated Fatigue
3-4
Brutal – Loading, Peaking
>4
Not Recommended Often
100 –
Single Set 80% vs 80%)
INOL Bench = 2 x = 2 x =
100 – vs
INOL Bench = 5 x = 2 x =
100 –

12. RTS Intensity Guide VOLUME (70-85%) <Build Muscle> # of Reps
~71%
~74%
~77%
~80%
~85% 8
@10 X 7 @9 6 @8 5 @7 4 3
Repeated Effort Method
Sub-Maximal Effort
Method
Speed-Strength Strength Speed
INTENSITY (85-100%) <Improve Maximal Strength>
# of Reps
~85%
~90%
~95%
~100% 4
@10 X 3 @9 2 @8 1
Maximal MU Activation with Optimal Discharge Frequency
Relatively Smaller Potential to Stimulate Hypertrophy

13. Power (75-80%) <Improve Force Production> # of Reps ~74% ~77%
~80%
~85%
~90% 4 @7 @8 X 3 @6 2 1
Speed-Strength Strength Speed
Improve Ability to Grind (Moderate
# of Reps
~71%
~74%
~77%
~80%
~85% 6 @9
@10 X 5 4 3

14. RTS & Prilepin’s Optimal Set-Rep Guide (Adjusted for Powerlifting)
@8 RPE
@9 RPE
@10 RPE
6 sets of 1 (~90%)
3 sets of 1 (~95%)
2 sets of 1 (~100%)
6 sets of 2 (~85%)
3 sets of 2 (~90%)
2 sets of 2 (~95%)
5 sets of 3 (~80%)
4 sets of 3 (~85%)
2 sets of 3 (~90%)
5 sets of 4 (~77%)
4 sets of 4 (~80%)
2 sets of 4 (~85%)
4 sets of 5 (~74%)
3 sets of 5 (~77%)
2 sets of 5 (~80%)
4 sets of 6 (~71%)
3 sets of 6 (~74%)
2 sets of 6 (~77%)

15. RPE & Percentage Conversion
Reps 2 3 4 5 6 7 8 9 10
RPE
100.00%
95.50%
92.20%
89.20%
86.30%
83.70%
81.10%
78.60%
76.20%
73.90%
9.5
97.80%
93.90%
90.70%
87.80%
85.00%
82.40%
79.90%
77.40%
75.10%
72.30%
70.70%
8.5
69.40%
68.00%
7.5
66.70%
65.30%
6.5
64.00%

16. Return to Play Guidelines
Movement Patterns
Phase 1 - Protection
Phase 2 - Development
Phase 3 – Sports Specific
Train fully with no adverse reaction x 2
Alter G Volume
Volume Run & Agility Mechanics
Interval Running & Agility Fitness
Speed Mechanics & Reactive Agility
Speed Repeats & Closed Environment Contact
High Intensity Efforts & Open Environment Contact
Return To Play
Neuromuscular Properties
Speed >90%
Power & Reactive Strength >90%
Strength >90%
Proprioception >90%
Endurance >90%
ROM Restored

17. Joe Kenn: Tier System