BIOFITNESS CERTIFIED "WORKOUT PLANNING SPECIALIST"
Creating The Strength Test / Finding The Client's Capacity

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Page Four / End of Strength Testing
PLANNING PROGRESSIONS BACK
Step Four: Planning the Resistance Progressions
Now that you have the starting resistance/repetition you can prepare the set/resistance/repetition scheme to use for reaching a 1RM. A rule of progressive resistance is that as the weight resistance gets heavier, moving from one Set to another, the percentage of increase between the Sets decreases. From a Set 1 resistance for 5 repetitions, you increase the Set 2 by 30% for 4 repetitions. Set 3 goes up by 15% for 3 repetitions and Set 4 goes up by 10% for 2 repetitions. You increase Set 5 and Set 6 by 10% for 1 repetition. Set 7 goes up by 6% for 1 repetition and every Set thereafter goes up by 4% for 1 repetition. If the clients maximum is achieved on a mult-repetition Set than the Set/Repetition conversion chart (see Step Two) is used to determine the individuals 1RM.

 Half Squat warm-up  80  x 5, 105 x 5, 125 x 3, 140 x 2, 155 x 1, 170 x 1, 180 x 1, 190 x 1, 195 x 1, 205 x 1
©To see this application in action go to Strength Testing and follow the directions.



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