I've gotten requests for access to this for like a year, so if you'd like to use it, feel free

to make a copy. The most recen

program assessment sheet/planning (written for olympic weightlifting) is in CK assess. If you have questions I'm alwa
talk about programming. --Melvin@crossfitblaze.com

Instructions: Edit anything in yellow cells to change out

Display
Display Increments
Relative Intensity 4.00%
Reps Modifier Peak
1 Rep Absolute Intensity 100.00% 96.00% 92.00% 88.00%
1 100% (A.I.) 100.00% 96.00% 92.00% 88.00%
2 95% 2 Rep AI% 95.00% 91.20% 87.40% 83.60%
3 93% 3 Rep AI% 93.00% 89.28% 85.56% 81.84%
4 90% 4 Rep AI% 90.00% 86.40% 82.80% 79.20%
5 87% 5 Rep AI% 87.00% 83.52% 80.04% 76.56%
6 85% 6 Rep AI% 85.00% 81.60% 78.20% 74.80%
7 83% 7 Rep AI% 83.00% 79.68% 76.36% 73.04%
8 80% 8 Rep AI% 80.00% 76.80% 73.60% 70.40%
9 77% 9 Rep AI% 77.00% 73.92% 70.84% 67.76%
10 75% 10 Rep AI% 75.00% 72.00% 69.00% 66.00%

Max 130 Relative intensity 100.00% 96.00% 92.00% 88.00%

Load at 1 rep 130 125 120 114
Load at 2 reps 124 119 114 109
Load at 3 reps 121 116 111 106
Load at 4 reps 117 112 108 103
Load at 5 reps 113 109 104 100
Load at 6 reps 111 106 102 97
Load at 7 reps 108 104 99 95
Load at 8 reps 104 100 96 92
Load at 9 reps 100 96 92 88
Load at 10 reps 98 94 90 86

* A.I. = Absolute Intensity

e a copy. The most recent
have questions I'm always up to

84.00% 80.00% Prilepins Chart

84.00% 80.00% % (in A.I.)* Reps-Sets Optimal VolTotal Volume
79.80% 76.00% 55-65% 3-6 24 18-30
78.12% 74.40% 70-80% 3-6 18 12-24
75.60% 72.00% 80-90% 2-4 15 10-20
73.08% 69.60% 90%+ 1-2 4 10
71.40% 68.00%
69.72% 66.40%
67.20% 64.00%
64.68% 61.60%
63.00% 60.00%

84.00% 80.00%
109 104
104 99
102 97
98 94
95 90
93 88
91 86
87 83
84 80
82 78
This is a sheet where I take and analyze lifters previous programs to get an idea of appropirate reccomendations for the next
block. I don't want to take a lifter who was doing maybe 100 reps of lifts a week and suddenly triple their working volume.
Last Block Rep Stats
Daily reps of: Day 1 Day 2 Day 3 Day 4 Day 5
Snatch 19 15 6
Clean 21 15 6
Jerk 21 15 6
Squat 25 24
Pull 15 15 20 20 10

Tot. Week Vol.: 253

% Snatch 15.81%
% Clean 16.60%
% Jerk 16.60%
% Squat 19.37%
% Pull 31.62%
100.00%

NEXT BLOCK REP STATS

THIS IS AN OLDER SKELETON. LOOK AT JR or CK for an updated version. In general: If you're working with an
intermediate or advanced athlete: As the intensity goes up, the volume should come down. Ergo: If I'm programming a peak
block after a strength block, I might take their average intensity up 4%, so I know I'll need to take their volume down some
measure. How much you take the volume down depends on what coach you ask. With a beginer athlete, I would generally
use a more loosely defined load selection protocol: Daily rep max, variations, etc. Things to emphasize weak technical points
of the lift while giving the athlete a chance to improve their numbers as their technique develops.
Calculator:
Desired TWV: 230
% Snatch 20% 46
% clean 20% 46
% Jerk 15% 35
% Squat 25% 58
% Pull 20% 46
total % 100.00%

Below is a program skeleton where we count out total reps among working weight and use the target volume
distribution above as a guide.
Skeleton d1 d2 d3 d4 d5
Snatch 16 24 6
Clean 16 24 6
Jerk 13 16 6
Squat 18 25 14
Pull 9 9 15 15
acc H L V L C
eccomendations for the next
le their working volume.

TOTALS:
40
42
42
49
80

you're working with an

o: If I'm programming a peak
ke their volume down some
er athlete, I would generally
hasize weak technical points
que develops.

e the target volume

Reps left
0
0
-1
1
-2
This is a sheet where I take and analyze lifters previous programs to get an idea of appropirate reccomendations for the next
block. I don't want to take a lifter who was doing maybe 100 reps of lifts a week and suddenly triple their working volume.
Daily reps of: Day 1 Day 2 Day 3 Day 4 Day 5
Snatch 28 8
Clean 26 8
Jerk 10 23
Squat 20 12
Pull 12 12
Total:
Tot. Week Vol.: 159
% Snatch 22.64% This is a tool I use to adjust how many target reps of each movement I assign to an
% Clean 21.38% athlete. By analyzing their volume distirbution from the previous cycle and relating it back
to the max, I can make decisions for the next cycle based on how the athlete has
% Jerk 20.75% performed. For instance: Lets say at the end of a block with the new PR's an athlete is
% Squat 20.13% now jerking 115% of their clean. Well we probably don't need to spend nearly as much
time on their jerk as we do on clean technique or possibly pulling strength. So I can take
% Pull 15.09% reps/time/lifts away from the jerk and put more reps into emphasizing the development of
100.00% the clean or pulling strength.

Calculator:
Desired TWV: 165 <-- Total reps of working sets per week for next block
% Snatch 18% 30
% clean 22% 36
% Jerk 15% 25
% Squat 25% 41
% Pull 20% 33
total % 100.00%

Skeleton d1 d2 d3 d4 d5
Snatch 12 10 10
Clean 15 10 10
Jerk 15 10
Squat 18 24
Pull 15 15
acc H L V L C

This is an example of daily intensity selection. For this program we used little peaks in the RI at the end of the week and lower
weekly intensities. It worked well and this athlete hit a 4 kg pr snatch and a 5 kg pr clean and jerk at the end of this peak
phase while training 3 days per week.
RI's D1 D2 D3
week 1 79% 79% 84%
2 82% 82% 87%
3 85% 85% 90%
4 88% 88% 93%
eccomendations for the next
le their working volume.
TOTALS:
36
34
33
32
24
159

movement I assign to an
ous cycle and relating it back
how the athlete has
he new PR's an athlete is
d to spend nearly as much
lling strength. So I can take
hasizing the development of

Reps left
-2
1
0
-1
3

he end of the week and lower

at the end of this peak
This is a sheet where I take and analyze lifters previous programs to get an idea of appropirate reccomendations for the next
block. I don't want to take a lifter who was doing maybe 100 reps of lifts a week and suddenly triple their working volume.
Daily reps of: Day 1 Day 2 Day 3 Day 4 Day 5
Snatch 10 12 8 10 15
Clean 8 10 10 12 15
Jerk 8 5 5 15 15
Squat 20 40 9
Pull 20 20
Total:
Tot. Week Vol.: 267
% Snatch 20.60%
% Clean 20.60%
% Jerk 17.98%
% Squat 25.84%
% Pull 14.98% 267 total reps during peak phase w/ ~60% of total volume dedicated to competition lifts
100.00% (before acc).

Calculator:
Desired TWV: 240.3 <-- Total reps of working sets per week for next block
% Snatch 20% 48
% clean 20% 48
% Jerk 17% 41
% Squat 25% 60
% Pull 18% 43
total % 100.00%

Skeleton d1 d2 d3 d4 d5
Snatch 10 15 18 5
Clean 10 15 18 5
Jerk 8 12 15 5
Squat 10 12 18 21
Pull 9 9 12 12
acc Upper Lower Upper Lower

This block would be focused on establishing a base.

RI's D1 D2 D3 D4
Weeks Moderate IntensityModerate IntensityLow Intensity High Intensity

1 81.00% 81.00% 77.00% 85.00%

2 83.00% 83.00% 79.00% 87.00%
3 85.00% 85.00% 81.00% 89.00%
4 87.00% 87.00% 83.00% 91.00%
5 89.00% 89.00% 85.00% 93.00%
6 91.00% 91.00% 87.00% 95.00% <- Defined Peak
Day to day variance 4.00% <- This changes how big of a day-to-day intensity drop through the week.
week to week variance 2.00% <- This changes how much the intensity changes from week to week
eccomendations for the next
le their working volume.
TOTALS:
55
55
48
69
40
267

edicated to competition lifts

Reps left
0
0
1
-1
1

p through the week.

This is a sheet where I take and analyze lifters previous programs to get an idea of appropirate reccomendations for the next
block. I usually don't want to take a lifter who was doing maybe 100 reps of lifts a week and suddenly triple their working
volume because they will be dirt by week 2.
Daily reps of: Day 1 Day 2 Day 3 Day 4 Day 5
Snatch 18 18 12
Clean 18 18 12
Jerk 18 10 12
Squat 18 32 24
Pull 12 12 16 16

Tot. Week Vol.: 266

% Snatch 18.05%
% Clean 18.05%
% Jerk 15.04%
% Squat 27.82%
% Pull 21.05%
100.00%

Calculator:
Desired TWV: 279.3
% Snatch 20% 56
% clean 20% 56
% Jerk 15% 42
% Squat 20% 56
% Pull 25% 70
total % 100.00%

Skeleton d1 d2 d3 d4 d5
Snatch 24 18 14
Clean 24 18 14
Jerk 24 10 7
Squat 12 18 25
Pull 20 20 15 15
acc Push Pull Push Pull
Daily Intensity Targets
RI's D1 D2 D3 D4
Weeks Moderate IntensityModerate IntensityLow Intensity High Intensity
1 77.00% 77.00% 73.00% 81.00%
2 80.00% 80.00% 76.00% 84.00%
3 83.00% 83.00% 79.00% 87.00%
4 86.00% 86.00% 82.00% 90.00% <- Defined Peak
Day to day variance 4.00% <- This changes how big of a day-to-day intensity drop through the week. (note day 1 and
week to week variance 3.00% <- This changes how much the intensity changes from week to week
eccomendations for the next
enly triple their working

TOTALS:
48
48
40
74
56

Reps left
0
0
1
1
0

p through the week. (note day 1 and 2 are level intensity)

m week to week