Prilepin & Vekhoshanskys Tables

Percentage1RM

Reps

Optimal

Totalrange

<70%

36

24

1830

70%

36

18

1224

80%

24

15

1020

90%

12

10forSnatch
7forClean&Jerk

410

%1RM

Reps

Sets Rest

DirectionofTrainingEffect

80100%

13

48 36min

MaximalStrengthandExplosiveStrength
expressedagainstgreatexternalopposition.

7090%

310

48 34min

ExplosiveStrengthexpressedagainstmoderate
(lowmiddle)externalopposition.

7080%

612

36 12min

MaximalStrengthandMuscleHypertrophy.

5070%

1015 46 34min

HighSpeedmovementexpressedagainsta
greatexternalopposition.

3050%

1015 46 34min

HighSpeedmovementsexpressedagainsta
lowexternalopposition.

1530%

1520 35 34min

RapidityandFrequencyofmovementswithout
overload.

Variable

Strength

Power

Hypertrophy Endurance

%of1RM

80100%

70100%

6080%

4060%

Reps

15

15

815

2560%

Sets

47

35

48

24

Rest

26min

26min

25min

12min

Speedperrep(%ofmax)

60100%

90100%

6090%

6080%

Durationperset

510sec

48sec

2060sec

80150sec

Trainingsessionsperweek

36

36

57

814

Barbell Squat Example

DirectionsofTrainingEffect

%1RM

Reps

Sets

Rest

Speed

MaximalStrengthwithout
Hypertrophy

90%

23

23

46min

Low

MaximalStrengthwithHypertrophy

8090%

23
810

23
35

23min
35min

Low

ExplosiveStrength

6080%

56

23

46min

Maximal

HighspeedStrength

3050%

68

24

34min

Maximal

StrengthEndurance

5060%

46min

High

3/5/1 Example

Training1

Training2

Training3

Training4

5x5@65%

5x3@85%

5x5@75%

5x1@95%

5x40%

3x60%

5x50%

5x70%

5x50%

3x70%

5x60%

3x80%

5x60%

3x80%

5x70%

1x90%