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Strength Training Manual - Mladen Jovanovic - Vol1
Strength Training Manual - Mladen Jovanovic - Vol1
Mladen Jovanović
Published by:
Complementary Training
Belgrade, Serbia
2019
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Jovanović, M.
Strength Training Manual. The Agile Periodization Approach. Volume One
ISBN: 978-86-900803-1-1
978-86-900803-2-8 (Volume One)
All rights reserved. This book or any portion thereof may not be reproduced or used in
any manner whatsoever without the express written permission of the author except
for the use of brief quotations in a book review.
Complementary Training
Website: www.complementarytraining.net
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Table of Contents
Preface to the Volume One . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9
1 Introduction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10
Precision versus Significance. . . . . . . . . . . . . . . . . . . . . . . . . 10
Generalizations, Priors, and Bayesian updating. . . . . . . . . . . . . . . . 11
Large and Small Worlds• . . . . . . . . . . . . . . . . . . . . . . . . . . . 12
Different prediction errors and accompanying costs. . . . . . . . . . . . . . 13
Classification, Categorization and Fuzzy borders . . . . . . . . . . . . . . . 15
Place of Things vs Forum for Action . . . . . . . . . . . . . . . . . . . . . 16
Qualities, Ontology, Phenomenology, Complexity, Causality . . . . . . . . . 17
Philosophical stance(s) and influential persons. . . . . . . . . . . . . . . . 19
What is covered in this manual?. . . . . . . . . . . . . . . . . . . . . . . 19
2 Agile Periodization and Philosophy of Training . . . . . . . . . . . . . . . . . 21
Iterative Planning . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21
Top-Down vs. Bottom-Up. . . . . . . . . . . . . . . . . . . . . . . . . . 23
Phases of strength training planning. . . . . . . . . . . . . . . . . . . . . 25
Qualities, Methods, and Objectives . . . . . . . . . . . . . . . . . . . . . . 26
Dan John's Four Training Quadrants. . . . . . . . . . . . . . . . . . . . . 31
Goals Setting and Decision Making (in Complexity and Uncertainty)•. . . . . 33
OKRs . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 37
Designing MVP . . . . . . . . . . . . . . . . . . . . . . . . . . . . 38
Is/Ought Gap and Hero’s Journey•. . . . . . . . . . . . . . . . . . . . . . 38
Evidence-based mumbo jumbo• . . . . . . . . . . . . . . . . . . . . . . . 41
Certainty, Risk, and Uncertainty•. . . . . . . . . . . . . . . . . . . . . . . 42
4
Optimal versus Robust . . . . . . . . . . . . . . . . . . . . . . . . . . . . 44
Positive and Negative knowledge. . . . . . . . . . . . . . . . . . . . . . . 46
Barbell Strategy. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 47
Randomization. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 49
Latent vs. Observed. . . . . . . . . . . . . . . . . . . . . . . . . . . . . .50
Inter-Individual vs. Intra-Individual. . . . . . . . . . . . . . . . . . . . . 54
Substance vs. Form• . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 57
Other complementary pairs . . . . . . . . . . . . . . . . . . . . . . . . . 59
Explore – Exploit . . . . . . . . . . . . . . . . . . . . . . . . . . . 59
Growing - Pruning. . . . . . . . . . . . . . . . . . . . . . . . . . . 60
Develop – Express. . . . . . . . . . . . . . . . . . . . . . . . . . . 61
Maintain – Disrupt . . . . . . . . . . . . . . . . . . . . . . . . . . 61
Structure - Function. . . . . . . . . . . . . . . . . . . . . . . . . . 63
Weaknesses – Strengths. . . . . . . . . . . . . . . . . . . . . . . . 63
The Function of Muscles in the Human Body. . . . . . . . . . . . . . . . . 66
Grand Unified Theory . . . . . . . . . . . . . . . . . . . . . . . . . . . . 70
Shu-Ha-Ri and Bruce Lee’s punch. . . . . . . . . . . . . . . . . . . . . . 71
Summary . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 72
3 Exercises. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 73
General vs. Specific. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 74
Grinding vs. Ballistic. . . . . . . . . . . . . . . . . . . . . . . . . . . . . 77
Grinding movements . . . . . . . . . . . . . . . . . . . . . . . . . 78
Ballistic movements . . . . . . . . . . . . . . . . . . . . . . . . . . 79
Control movements . . . . . . . . . . . . . . . . . . . . . . . . . . 79
Simple vs. Complex . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 79
Fundamental movement patterns• . . . . . . . . . . . . . . . . . . . . . . 81
Grinding movement patterns . . . . . . . . . . . . . . . . . . . . . 83
Ballistic movement patterns. . . . . . . . . . . . . . . . . . . . . . 85
Combining movement patterns with the Time-Complexity quadrants. 86
Exercise Priority/Emphasis/Importance . . . . . . . . . . . . . . . . . . . 87
Session Position. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 89
Use of the Slots and Combinatorics. . . . . . . . . . . . . . . . . . . . . . 90
The use of Functional Units in Team Sessions. . . . . . . . . . . . . . . . 92
1RM relationships . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 94
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Upper Body . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 96
Lower Body . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 98
Combined. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 99
What should you do next? . . . . . . . . . . . . . . . . . . . . . . . . . . 100
4 Prescription . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 103
Three components of Intensity (Load, Intent, Exertion) •. . . . . . . . . . 103
Load-Max Reps Table . . . . . . . . . . . . . . . . . . . . . . . . . . . . 106
Load-Exertion Table. . . . . . . . . . . . . . . . . . . . . . . . . . . . 108
Not all training maximums are created equal. . . . . . . . . . . . . . . . . 111
Purpose of 1RM or EDM . . . . . . . . . . . . . . . . . . . . . . . . . . . 113
How to estimate 1RM or EDM? . . . . . . . . . . . . . . . . . . . . . . . . 115
True 1RM test . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 115
Reps to (technical) failure . . . . . . . . . . . . . . . . . . . . . . . 117
Velocity based estimates. . . . . . . . . . . . . . . . . . . . . . . . 118
Estimation through iteration. . . . . . . . . . . . . . . . . . . . . . 121
Total System Load vs. External Load?. . . . . . . . . . . . . . . . . . . . 125
Comparing individuals . . . . . . . . . . . . . . . . . . . . . . . . . . . 134
Simple ratio (relative strength) . . . . . . . . . . . . . . . . . . . . 134
Allometric scaling . . . . . . . . . . . . . . . . . . . . . . . . . . 135
Percent-based approach to prescribing training loads• . . . . . . . . . . . 137
Prescribing using open sets. . . . . . . . . . . . . . . . . . . . . . 138
Prescribing using %1RM approach
(percent-based bread and butter method) . . . . . . . . . . . . . . . 139
Prescribing using subjective indicators of exertion levels (RPE, RIR). . 140
Prescribing using Velocity Based Training (VBT) . . . . . . . . . . . . 141
Other prescription methods . . . . . . . . . . . . . . . . . . . . . . 142
Modifications of the percent-based approach . . . . . . . . . . . . . 142
Rep Zones. . . . . . . . . . . . . . . . . . . . . . . . . . . . . 142
Load Zones. . . . . . . . . . . . . . . . . . . . . . . . . . . . 143
Subjective Indicators. . . . . . . . . . . . . . . . . . . . . . . 145
Velocity Based Training. . . . . . . . . . . . . . . . . . . . . . 146
Time and Reps Constraints . . . . . . . . . . . . . . . . . . . . 147
Prediction and monitoring . . . . . . . . . . . . . . . . . . . . . . . . . 148
Ballistic Movements. . . . . . . . . . . . . . . . . . . . . . . . . . . . . 158
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What is 1RM with ballistic movements . . . . . . . . . . . . . . . . . . . . 159
What is failure with ballistic movements (and how many reps to do)•. . . . 162
Appendix: Exercise List. . . . . . . . . . . . . . . . . . . . . . . . . . . . . 167
References. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 171
About. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 185
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STRENGTH TRAINING MANUAL Volume One
The reasons why the Strength Training Manual e-book comes in volumes are
as follows. First, I can split it in chunks, which, for those who embark on any writing
adventure, is much more manageable. Second, I wanted this to be available to the
readers as soon as possible, so that I can collect the feedback and improve the text for the
potential paperback/hardback edition. Third, reading 600-page e-book is much harder
than reading 200-something e-book. Fourth, the profit. E-book version of the Strength
Training Manual published in volumes is available for free for the Complementary
Training members, which makes it an additional benefit of the membership. In a
nutshell, publishing in volumes seemed like a good idea and a solution. Only time will
tell if I was right or wrong.
In this Volume One, first four chapters are published, plus the exercise table from
the Appendix. This Volume is heavier on the philosophy and the Agile Periodization
behind my strength training planning, although chapters 3 and 4 are much more
practical and provide multiple useful tables and heuristics.
Mladen Jovanović
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MLADEN JOVANOVIĆ
1 Introduction
As a strength and conditioning coach, I have always collected and referenced
numerous tables, heuristics and guidelines (such as various rep max tables, Prilepin
table, exercise max ratios to name a few) that helped me create strength training
programs. Unfortunately, these were usually spread all over the place: numerous books
and papers, countless Excel sheets and PowerPoint presentations. Every time I wanted
to quickly find something to reference and possibly to compare, it was a major pain in
the arse finding it. So I decided to put them all together in one place, where I can easily
find them and use them, possibly have it at arms reach in the gym.
Thus, I decided to create this manual. But please note that this manual is not an
in-depth how-to book, but a simple collection of useful tables and heuristics that you
can use as a starting point when designing your strength training programs. Having
said this, it is important to quickly go through some of the rationale and warnings
before diving into the material. It is a bit philosophical, but please bear with me for the
next few pages.
The material in this manual is WRONG. It is not precise. It will vary, sometimes
a lot, between exercises, individuals, and genders (all 457 of them). This should be
expected since day-to-day motivation and readiness to train, improvement rates,
testing errors, among others, are not constant and predictable, but rather represent
sources of uncertainty, often experienced when working with athletes or dealing with
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STRENGTH TRAINING MANUAL Volume One
Generalizations, Priors,
and Bayesian updating
Not sure if there is anything else that pisses me off more than hearing someone
say: “You cannot generalize!”. Yeah right, I will approach every phenomenon in the
Universe as unique and genuine. Not sure we have the brain power for that - that’s why
we try to reduce the amount of information by generalizing. There is no science without
generalization. That’s why we have generalizations, laws, archetypes, stereotypes.
But smart people are not slaves to generalizations - they start with generalizations,
but quickly update them with new information to improve their insights. For example,
one can say that females are generally weaker than males (yeah, sexist generalization),
which means two things: (1) average female is weaker than the average male, and (2)
randomly selected female will be very likely to be weaker than randomly selected male
in the population. Of course, we also need to take into account how much weaker, but
without making this a statistic treatise about magnitudes of effects, one cannot claim
that all females are weaker than all males. Even if we start with this generalization before
working with a new female individual client or athlete and assume generalization is true
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MLADEN JOVANOVIĆ
and we apply it to this individual as well (let’s call this prior belief), we need to update
this prior belief with observations and experience while working with this individual,
who might be a future or current world class powerlifter (and probably stronger than
90% of males).
This means that we need to update our prior beliefs (e.g. generalizations, or
heuristics) with our own observations in the process called Bayesian updating to gain
insights which will educate our decision making.
Prior
Insight
Observa�ons
Figure 1.2. Bayesian updating, simplified
“The small world is the self-contained, logical world of the model. Within
the small world, all possibilities are nominated. There are no pure surprises, like
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STRENGTH TRAINING MANUAL Volume One
the existence of a huge continent between Europe and Asia. Within the small
world of the model, it is important to be able to verify the model’s logic, making
sure that it performs as expected under favorable assumptions. Bayesian
models have some advantages in this regard, as they have reasonable claims
to optimality: No alternative model could make better use of the information in
the data and support better decisions, assuming the small world is an accurate
description of the real world.
The large world is the broader context in which one deploys a model.
In the large world, there may be events that were not imagined in the small
world. Moreover, the model is always an incomplete representation of the
large world and so will make mistakes, even if all kinds of events have been
properly nominated. The logical consistency of a model in the small world is no
guarantee that it will be optimal in the large world. But it is certainly a warm
comfort.”1
Table 1.1 represents a common scenario for predicting 1RM. The top row contains
two TRUE values (150kg and 180kg) and on the side, we have two predictions. The
grey diagonal represents correct predictions, while red diagonal represents erroneous
predictions. Type I is undershooting (predicting 150kg when the real value is 180kg),
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and Type II is overshooting (predicting 180kg when the real value is 150kg). Does
making these two errors come with different costs if the predicted 1RM is implemented
into the training program? Hell yes!
Real 1RM
150 kg 180 kg
150kg Error I
Predicted 1RM
Correct
(undershoo�ng)
Error II
180kg
Correct
(overshoo�ng)
It must be noted that undershooting a lot is still safer than overshooting a little.
This is because when you undershoot, you can still perform training sessions and
easily update, while if you overshoot, you will hit the wall quite quickly, and potentially
injure someone or create expectation stress and/or heavy soreness. Plus, in my own
experience, it is easier to ask for more from an athlete, than less. Furthermore, imagine
that your program calls for 3 sets of 5 reps with 100kg, and your athlete feels great and
performs 8 reps in the last set instead of the situation where your program calls for 3
sets of 5 with 110kg and the athlete struggles to finish it, or might even need to strip
the weights down. Performing better than it has been written in the training program
is always motivational (first situation), whereas the opposite can be very discouraging
(second situation). Collectively, this approach represents protection from the downside
(i.e. injury) which can further allow us to invest in the upside (i.e. strength training
adaptation). But more about this in the next chapter.
The problem is that we cannot get rid of errors - we can balance them out by
accepting higher Type I error while minimizing Type II error, or vice versa. In this
manual I accepted the fact that when making errors (and I do make them), I want them
to be Type I errors, or undershooting errors since they come up with much less cost that
can easily be fixed through few training iterations. Because of that, you might notice
that some percentages in this manual are quite low. Therefore, I suggest you take a
similar philosophy when deciding about percentages and every other guideline in this
manual: lean on the side of conservatism and safety first.
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STRENGTH TRAINING MANUAL Volume One
Classification, Categorization
and Fuzzy borders
As it is the case with generalization, classifications and categorizations (which
I consider synonyms here and use interchangeably) are aiming to reduce the number
of dimensions and numbers of particular phenomena at hand (with the aim of easier
orientation and action). This eventually means that items in one bracket or class might
differ, while items from different brackets or classes might be similar. Besides, there
are multiple approaches to classifying phenomena which might have different depths
or levels of precision (see Figure 1.3). To paraphrase Jordan B. Peterson: “Categories
are constructed in relationship to their functional significance”, meaning there are no
objective or unbiased approaches to categorization and classification, and they depend
on how we aim to use those categorizations3. For example, powerlifter might classify
strength training means, methods, qualities, and objectives differently than Olympic
weightlifter or a soccer player. This is because they experience different phenomena
and demand a different forum for action. But if you ask your average lab coat to perform
unbiased and objective classification, he or she will usually perform it as a place of things
type of classification.
3 Also check essentialism versus nominalism, realism versus instrumentalism/constructivism and how
they are integrated with pragmatist-realist position (Borsboom, Mellenbergh & van Heerden, 2003;
Guyon, Falissard & Kop, 2017)
4 From Wikipedia (“Thing-in-itself,” 2019): “The thing-in-itself (German: Ding an sich) is a concept
introduced by Immanuel Kant. Things-in-themselves would be objects as they are, independent of
observation”
5 From Stanford Encyclopedia of Philosophy (Smith, 2018): “Literally, phenomenology is the study of
“phenomena”: appearances of things, or things as they appear in our experience, or the ways we experience
things, thus the meanings things have in our experience. Phenomenology studies conscious experience as
experienced from the subjective or first-person point of view.”
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MLADEN JOVANOVIĆ
to us) and pragmatism6 (practical application), although they are radically opposed
philosophical positions (together with analytic philosophy, which can be considered
your average lab coat objective and unbiased approach to classification). It is beyond
this manual (and my current knowledge) to discuss these topics, but in my opinion,
philosophy is very much alive, and it needs to be taken into account especially with the
recent rise of scientism7 in sport science and performance.
6 From Stanford Encyclopedia of Philosophy (Legg & Hookway, 2019): “Pragmatism is a philosophical
tradition that – very broadly – understands knowing the world as inseparable from agency within it.”
7 Belief or stance that all things can be reduced to science (Boudry & Pigliucci, 2017)
8 Thing-in-itself: "What do you see? Depends on what do you want to use it for". Modified based on the
image from Maps of Meaning 5: Story and Meta-story course by Jordan B. Peterson (Peterson, 2017)
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STRENGTH TRAINING MANUAL Volume One
Since these fields define what is real (ontology), it is natural to follow up with
an approach that assumes these qualities as the building blocks of periodized training
9 From Wikipedia (“Ontology,” 2019): “Ontology is the philosophical study of being. More broadly, it
studies concepts that directly relate to being, in particular becoming, existence, reality, as well as the basic
categories of being and their relations. Traditionally listed as a part of the major branch of philosophy
known as metaphysics, ontology often deals with questions concerning what entities exist or may be said
to exist and how such entities may be grouped, related within a hierarchy, and subdivided according to
similarities and differences.”
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MLADEN JOVANOVIĆ
programs. Beyond this, we assume very simplistic causal models (Small World models
of what causes what), where we further assume there is some magic training method, or
intensity zone, that drives adaptation of the qualities we need to address. For example,
we might claim that reps >90% improve maximal strength and that reps with 65% done
fast improve explosiveness. This is bullshit. Even worse than this is the Load Velocity
curve with associated qualities and intensity zones.
Unfortunately, or luckily, things are not that simple. Yes, we can use these as
Small World models, representations and heuristics (which they are), rather than the
factual state of the world (ontology). First, different individuals will manifest different
phenomena and will demand different quality identification as a forum for action.
For example, what is holding back a world-class powerlifter in the bench press of
200kg might be lockout strength or bottom strength (and these are phenomenological
qualities). Thus, one might approach intervention with these qualities in mind. This
will not be the case for your average soccer player since his bench press performance is
not the ultimate goal, but rather one aspect of what we might consider important for
him (i.e. horizontal pressing). Biomechanically speaking, they are identical (place of
things), but phenomenologically, they are very much different, especially in defining
the qualities from the forum for action perspective and deciding about intervention to
improve them.
Methods
Repeated Effort Repeated Effort Max Effort Dynamic Effort Complexes,
Method Method Method Method WODs, Circuit
(<65% 1RM) (75-85% 1RM) (>90% 1RM) (50-60% 1RM) Training
Quali�es
Figure 1.4. An overly simplistic causal model of methods and qualities
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STRENGTH TRAINING MANUAL Volume One
Philosophical stance(s)
and influential persons
Someone more versed in philosophy than myself currently, can probably put
me in certain philosophical stance brackets (i.e. classify me). My current reasoning,
besides being complementarist10 is that of integrative pluralist (Mitchell, 2002, 2012),
pragmatist-realist (Maul, 2013; Guyon, Falissard & Kop, 2017) and phenomenologist.
I am highly influenced by works of Robert Pirsig and his Metaphysics of Quality11 (Pirsig,
1991, 2006), Jordan Peterson (Peterson, 1999; Peterson, Doidge & Van Sciver, 2018),
Nassim Taleb (Taleb, 2004, 2010, 2012, 2018), and Gerd Gigerenzer (Gigerenzer, 2015;
Gigerenzer, Hertwig & Pachur, 2015a). These philosophical stances and personas are
highly influential on my approach to training (and life in general) and that will be quite
visible in the chapters to come. For that reason, I find it important to pinpoint to the
sources. I do think, especially with the recent rise of scientism (Boudry & Pigliucci, 2017),
particularly in our domain of sport performance and science, that philosophy is more
than needed. This introductory chapter and the following on the Agile Periodization are
very much philosophical and are covering mine philosophical stances.
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MLADEN JOVANOVIĆ
approach, open sets and so forth), and because it can give a ballpark of where weights
should be. When I was working with soccer athletes, I first tried to implement open
sets (only prescribing reps) and to teach them how to fish by allowing them to progress
and select weights themselves by keeping a training log (which was usually forgotten
or slipped under treadmill). This failed miserably, since they didn’t give many fucks
regarding strength training. They wanted to get it done and play rondo. Therefore, I
decided to calculate the weights and the number of repetitions they needed to lift. You
know - being a Hitler and master of puppets. However, after that, I realized how all
these formulas and tables differ for a given individual, exercise, on a daily basis.
This manual starts with Chapter 2 on Agile Periodization (Jovanovic, 2018), which
provides a rough outline of the concept, particularly iterative planning component, and
how it is applied to strength training planning, objectives classification, and goals
setting. Chapter 3 discusses strength training movements classification, as well as the
ratios between their maximum (which can be quite useful in estimating max for novel
exercise, at least until one gains more observation regarding the exercise in question
and update this model). Chapter 4 discusses 1RM estimation (particularly estimation
through iteration idea), rep max tables and how they can be useful. Chapter 5 discusses
the planning of the strength training phase and set and rep schemes. Chapter 6 covers
the review and retrospective of the strength phase (which I titled Rinse and Repeat).
Appendix consists of multiple chapters including case studies, as well as full list of
exercises, the most important tables and all set and rep schemes discussed in the book.
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STRENGTH TRAINING MANUAL Volume One
Iterative Planning
Iterative planning consists of iterative processes of (1) planning, (2) development,
and (3) review and retrospective. These can be applied on different time scales, and here
I selected three as well: (1) release, (2) phase, and (3) sprint (see Figure 2.1). Sprint can be
considered one microcycle, the phase can be considered mesocycle, and the release can be
regarded as one macrocycle, for those familiar with more contemporary periodization
terms (Bompa & Buzzichelli, 2015, 2019).
Why did I choose different names? To act smart? First of all, different frameworks
demand different language. Second of all, planning in this framework, as opposed in
contemporary planning strategies, is iterative rather than detailed up-front. Taking all
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MLADEN JOVANOVIĆ
of that into account, it is essential to use the terminology which will better represent
the iterative planning approach and differentiate it from more common planning
strategies as well.
Plan
Plan
Review &
Plan Sprint #1 Retrospec�ve
Review &
Plan Sprint #2 Retrospec�ve
Phase #1 Review &
Plan Sprint #3 Retrospec�ve
Review &
Plan Sprint #4 Retrospec�ve
Review &
Retrospec�ve
Plan
Review &
Plan Sprint #5 Retrospec�ve
Review &
Plan Sprint #6 Retrospec�ve
Release #1 Phase #2 Review &
Plan Sprint #7 Retrospec�ve
Review &
Plan Sprint #8 Retrospec�ve
Review &
Retrospec�ve
Plan
Review &
Plan Sprint #9 Retrospec�ve
Review &
Plan Sprint #10 Retrospec�ve
Phase #3 Review &
Plan Sprint #11 Retrospec�ve
Review &
Plan Sprint #12 Retrospec�ve
Review &
Retrospec�ve
Review &
Retrospec�ve
Figure 2.1. Iterative Planning consists of three time-frames: release, phase and sprint, each having a
planning component, development component, and review & retrospective component (which are
needed to update the knowledge for the next iteration)
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STRENGTH TRAINING MANUAL Volume One
Top Down
Release Planning
Phase Planning
Sprint Planning
Bo�om Up
Figure 2.2. Top-Down and Bottom-Up planning as a complementary pair.
Top-down refers to seeing the big picture, deciding about goals, objectives and
strategies and answering the question "What should be done and why".
Bottom-Up refers to starting with “what can be done now and how”. Bottom-up
begins with the problems at hand (e.g., equipment and facilities, level of athletes, and
so forth), rather than with a vision (which is the goal of the top-down approach). Sprint
planning is mostly concerned with figuring out what can be done and how (within
constraints of the bigger picture established with release and phase plan). To utilize
bottom-up approach, one needs to embrace the concept of MVP, or minimum-viable
program12, which is the least complicated training program that serves one as a vehicle,
while one discovers what can and should be done and how.
12 The original idea comes from Lean Startup book (Ries, 2011) where MVP stands for Minimum Viable
Product
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It is a myth, that when someone starts working with a team, they will immediately
know the objectives and what should be done (top-down approach) to improve
performance. That is bullshit. You need to figure out what you are dealing with first,
figuring out the problems before deciding about vision and long-term phases. Here is
the example: imagine starting to work with a soccer team and approaching planning
from these two perspectives:
Top-Down: The vision is that we need strong, fast, fit and healthy athletes.
We will start with whatever the fucking phase-potentiation/periodization
framework is modern nowadays. For example, start with the anatomical
adaptation phase, followed by max strength phase, followed by power and
then finally maintenance. This is of course planned before actually seeing
the athlete and the facilities. Why? Because if you don’t, you don’t have a
long-term plan and are clueless as a coach. And because Russian textbooks
say so.
Bottom-Up: I have 3 dumbbells, athletes who never lifted in their life, and
a head coach who doesn’t believe in physical preparation for soccer. What
am I supposed to do to get the MVP, build the trust with athletes, coaches,
and board, and go from there?
I am not saying that the top-down approach is not important, but since it has
been overemphasized in the contemporary planning and periodization literature,
while still missing to address issues from where the rubber meets the road, I believe that
what we need to do is to emphasize bottom-up approach more, to reach some type of
balance in the planning universe (pun intended). I also believe that both are important
and complementary, because if the only type of planning you do is bottom-up, how
you are going to judge the results without bigger picture, objectives, and vision. This is
the reason why both top-down and bottom-up approaches are implemented in Agile
Periodization using three components: release, phase, and sprint (see Figure 2.2).
Within each of these components (release, phase, sprint), there are three
distinctive and formal parts: (1) plan, (2) development, and (3) review and retrospective.
Let's see how this can be applied to strength training.
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1 Establish EDM
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Methods
Repeated Effort Repeated Effort Max Effort Dynamic Effort Complexes,
Method Method Method Method WODs, Circuit
(<65% 1RM) (75-85% 1RM) (>90% 1RM) (50-60% 1RM) Training
Quali�es
Figure 2.4. An overly simplistic analytic causal model of methods and qualities
Since physiology and biomechanics define the place of things, we also automatically
assume that we know what to do with it (the forum for action). However, there are a few
issues with this. Firstly, qualities identified are usually related to some physiological
model of performance (for example in endurance we have VO2max, Lactate Threshold
and Economy as main qualities), or latent variables or constructs13. Secondly, we
immediately assume that once we identify those qualities, there are training methods
that can directly hit those qualities (sometimes we also refer to “training zones” or
“zones of intensity”). Unfortunately, this is a flawed model. The more realistic model
is the following (see Figure 2.5)
13 These latent variables or constructs are usually referred to as bio-motor qualities (e.g., strength, speed,
power, endurance, flexibility). From a realist perspective they represent real ontological qualities (i.e., they
are the cause for the observed variable, i.e., strength as a quality cause your manifested performance in
the bench press or a squat). Instrumentalist or constructionist perspective assumes that latent variables
represent just a numerical construct that helps in explaining manifested observations (i.e., manifested
performance in the bench press and squat can be correlated because you have strength trained) (Borsboom,
Mellenbergh & van Heerden, 2003; Borsboom, 2008; Maul, 2013). More about these topics will be covered
later in the chapter.
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Methods
Repeated Effort Repeated Effort Max Effort Dynamic Effort Complexes,
Method Method Method Method WODs, Circuit
(<65% 1RM) (75-85% 1RM) (>90% 1RM) (50-60% 1RM) Training
Quali�es
Figure 2.5. More realistic model, where there is no clear cut between Qualities and Methods
How does this relate to strength training? We tend to define objectives and
methods of strength training using the analytical approach of biomechanics and
physiology (Jovanović, 2008a,b,c; Jovanovic, 2017a,b):
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4. Muscular Endurance
- The goal is the development of muscular endurance, fat loss, anatomic
adaptation and sarcoplasmic hypertrophy (depending on the context). Some
also put ’vascularization’, ’glycogen depletion’, ’mitochondria development’
as the goal of this method
- The method used for developing this motor quality is Repetition Effort or RE
So, we believe, that for example, if one wants to improve max strength, one needs
to use >85-90% 1RM loads. But then we have athletes coached by Boris Sheiko (Sheiko,
2018) who usually lift weights lower than 80% 1RM and are some of the strongest in the
world. So, these categories create paradoxes because they make us falsely confident in
the involved processes leading to a specific goal, but unfortunately, we are dealing with
complex systems and uncertainties.
Another example might be an endurance runner (not the best example in Strength
Training manual right but bear with me for a second)15. This endurance runner’s result in
1500m competition is 3 minutes and 56 seconds. His VO2max is 68 ml/kg/min. And how
the hell does this help in figuring out the forum for action? What should he do to improve?
Phenomenologically, we might notice that he lost the pace in the last lap by losing his
rhythm. And this gives us more affordances for action - in other words, the forum for
action. The coach can make better prescription based on the phenomenological analysis.
So, rather than prescribing VO2max intervals (that sounds ‘scientific’ and ‘objective’),
she might make this athlete focus on his speed and pace after a long run. Could he be
a high-level 1500m without high VO2max? Or without elastic force generating ability?
Hell no! To put this in philosophical terms, high VO2max is a necessary condition to
be a high level 1500m runner, but it is not sufficient. Thus, one cannot make simplistic
14 Affordances are what the environment offers the individual (“Affordance,” 2019). Also see (Davids,
Button & Bennett, 2008; Renshaw, Davids & Savelsbergh, 2012; Gibson, 2014; Chow et al., 2016)
15 Outstanding book on endurance training, as well as the critique of the simplistic analytical models is
Science of Running by Steve Magness, which I highly recommend checking (Magness, 2014)
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causal reasoning that one needs to perform VO2max intervals (e.g., 4x3min @105%
MAS or vVO2max), to improve VO2max, which will improve 1500m performance. The
causal network is very complex and unpredictable, which doesn’t mean understanding
physiology is unnecessary, but understanding it is not sufficient when it comes to
enhancing athletes’ performance.
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ANACONDA STRENGTH
I love using goofy names to explain concepts to athletes. Anaconda strength is
the internal pressure we must exert to hold ourselves steady against the forces
of the environment or an implement. A highland game athlete tossing a caber
is fighting forces in every direction, yet maintaining his or her body as “one
piece.” Anaconda strength is the body squeezing and the inner tube of the body
pushing back to keep integrity.
ARMOR BUILDING
This is the kind of training that fighters, football teams, and rugby athletes
already understand. Armor building is the development of calluses or body armor
to withstand the contact and collisions with other people and the environment.
ARROW
This is the concept of learning how to turn yourself into stone. In football, this
the contact in tackling and blocking; in throwing, it is the block to put the energy
into the implement.
This might seem very similar to (1) Maximal Strength (Anaconda Strength), (2)
Hypotrophy (Armor Building) and (3) Explosive Strength (Arrow), and it actually is
similar, but it is defined more from the phenomenological perspective, and as such, it
will make more sense to the average soccer player or the head coach, because they think
and understand “phenomena” rather than scientific abstractions (“Yeah, this method
will increase your intra-muscular fast twitch coding, which should transfer to you being
more explosive on the pitch”, versus “This will make him ‘snap’ out of defender’s reach, like
shot from the sling”)
We can see that these objectives are very meaningful, but not very precise (see
Figure 1.1). Although I might use these objectives when categorizing set and reps
schemes, I am by no means forcing anyone to use these types of classifications - use
whatever is meaningful and actionable to you. Having said that, I might still use different
categorization when defining set and rep scheme (i.e., general strength schemes,
maximal strength schemes, hypertrophy schemes and so forth). In my view, Dan John’s
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objectives give us the lowest resolution categories that can guide our decision making
while using the coaches’ language.
Two additional categories that I added to Dan John’s model are (1) Mongoose
Persistence, which is your usual MetCon, Strength Endurance, and Explosive Endurance
or any other dangerous definition you might use, and (2) Vanilla Training.
Vanilla Training refers to your average low intensity, control, stabilizing, prehab,
Pilates type of work. If you ask Dan Baker, that is around 90% of my training time (he
saw me training a few times).
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2. How good the athlete needs to be at each of those qualities relative to how good any
athlete can be at that quality
For the sake of simplicity, these two continua are split in two (high and low),
which results in a quadrant (see Figure 2.7).
Understanding where you belong is quite handy to avoid getting lost. Quadrant
I represent physical education. Kids need to learn and acquire a bunch of low-level
qualities.
Team sports athletes, combat sports athletes, and some occupations belong to
Quadrant II, where lots of high-level qualities are needed. Recreative athletes usually
believe they belong to this quadrant, but that is a false belief.
Quadrant IV is your specialist - few qualities at the highest level. These are
powerlifters, Olympic weightlifters, sprinters and so forth.
Who Who
High Level Of Quali�es
Characteris�cs Characteris�cs
Few quali�es at the Lots of high-level
highest level quali�es
Low Level Of Quali�es
Who Who
Most people Kids, physical
educa�on
Characteris�cs Characteris�cs
Few quali�es, at low level Lots of low-level quali�es
Figure 2.7. Dan John four training quadrants. Image created based on the
infographic available at the On Target Publication website (John, 2015).
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Quadrants model is quite useful in figuring out where you belong, and how your
training should be structured. The material in this manual can be applied to all four
quadrants since it provides a decision-making framework that can be implemented
together with Dan John quadrants. For more information about four quadrants, I highly
suggest reading Dan John material.
“To put it bluntly, goals are for losers. That’s literally true most of the
time. For example, if your goal is to lose ten pounds, you will spend every
moment until you reach the goal—if you reach it at all—feeling as if you were
short of your goal. In other words, goal-oriented people exist in a state of nearly
continuous failure that they hope will be temporary. That feeling wears on you.
In time, it becomes heavy and uncomfortable. It might even drive you out of the
game.”
“The system-versus-goals model can be applied to most human
endeavors. In the world of dieting, losing twenty pounds is a goal, but eating
right is a system. In the exercise realm, running a marathon in under four hours
is a goal, but exercising daily is a system. In business, making a million dollars
is a goal, but being a serial entrepreneur is a system.”
Another quote, from Jason Fried’s “It Doesn’t Have to Be Crazy at Work” (Fried
& Hansson, 2018):
“So imagine the response when we tell people that we don’t do goals.
At all. No customer-count goals, no sales goals, no retention goals, no revenue
goals, no specific profitability goals (other than to be profitable). Seriously.
This anti-goal mindset definitely makes Basecamp an outcast in the
business world. Part of the minority, the ones who simply “don’t get how it
works.”
We get how it works—we just don’t care. We don’t mind leaving some
money on the table and we don’t need to squeeze every drop out of the lemon.
Those final drops usually taste sour, anyway.
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Charles Munger says the following on the value of long-term plans (quote from
“Seeking Wisdom” by Peter Bevelin (Bevelin, 2013)):
We have very much the philosophy of building our enterprise that Sir
William Osler had when he built the John Hopkins Medical School from a very
poor start into a model medical school for the whole world. And what Sir William
Osler said - and he quoted this from Carlyle - was: “The task of man is not to
see what lies dimly in the distance, but to do what lies clearly at hand.”
We try to respond intelligently each day, each week, each month, each
year to the information and challenges at hand - horrible assaults that have to
be deflected, things that have to be scrambled out of, the unusual opportunities
that come along - and just do the best job we can in responding to those
challenges. Obviously, you look ahead as far as you can. But that’s not very far.
But if you respond intelligently and diligently to the challenges before you, we
think you’ll tend to end up with a pretty good institution
Scott Adams is talking about goals versus systems, which is quite similar to the
classification of goal setting we tend to use in performance domain:
I am not that extreme as Scott Adams and Jason Fried, but I get their messages,
which is quite stoical: control what you can, and what is really important. And the only
things we can control are the process goals (sometimes not even them, at least not to
the degree we hope to). Figure 2.8 explains it perfectly:
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Figure 2.8. Perfect depiction of Stoic philosophy of focusing on things you can control, and which are
important. Image modified based on Carl Richards sketches at Behavior Gap (Richards, 2017) .
Objectives and goals High-level objectives are defined, High-level objectives are loosely defined
clear and can be quantified and multi-dimensional
Interactions Interactions with others are limited The outcomes of interactions with
and their responses depend on the others depend not just on the actions we
actions we take perform, but also on the social context in
which our actions are performed and on
other’s implementation of them
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Problems are The range of options is fixed and Only a limited number of options are
incomplete and known identified or perceived as available.
uncertainty widespread In defining objectives, closure means
deciding what to bring in and what to
leave out
Table 2.1. Characteristics of direct and oblique approaches to decisions and problem-solving.
Based on work by John Kay (Kay, 2010, 2012).
I believe that the direct approach is equal to the top-down approach, and the
oblique approach is equal to the bottom-up approach of planning. Contemporary
planning strategies (and periodization books) assume predictability of the system,
using the analytical approach in defining the qualities and objectives, and top-down
(direct) approach to planning. This is highly influenced by the industrial age approach
to management (Kiely, 2009, 2012, 2018; Jovanovic, 2018), but it just doesn’t work in
the complex domain such as training athletes. Agile Periodization takes another route:
oblique or bottom-up. This is because most of the time we do not know the objectives
right off the bat and we have no clue how things will emerge over time. But this is not
to say that aimlessly experimenting is the goal or method of Agile Periodization. Au
contraire - we do need directions that are set with the phase and release planning
process. Figure 2.9 depicts the big picture of goal settings and decision making in the
Agile Periodization framework:
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Top Down
Release Planning Outcome Goals Vision
Oblique
Direct
Phase Planning Performance Goals OKRs
Oblique
Direct
Sprint Planning Process Goals MVP
Bo�om Up
Figure 2.9. How everything fits together in the Agile Periodization framework
OKRs
OKRs stand for Objectives and Key Results and are now currently hot-topic goal
setting framework in the IT industry since this approach provides transparency and
alignment in teams implementing Agile Project management (Wodtke, 2015; Doerr,
2018). In simple terms, OKRs represent the following:
I do believe that OKRs system can span both Outcome and Performance goals (“I
will win the powerlifting competition by improving my total for 15kg”) and Performance
and Process goals (“I will improve my bench press by accumulating 50 reps >75% 1RM
in a week”).
OKRs is extremely useful goal setting framework and I urge you to check the
following references for more details (Wodtke, 2015; Doerr, 2018).
My only issue with OKRs is that they also lean more towards direct or top-down
approach, since you do need to know what the goals/objectives are, to define key results
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(besides how do I know that accumulating 50 reps >75% 1RM in a week will increase
one’s performance goals?), but luckily OKRs are Agile and iterative which allows
them quick updates based on discovery across sprints and phases. For example, one
might figure out that the easiest way to reach an outcome and performance goal (e.g.
increasing total) is not through improving one’s bench press, squat, and deadlift, but
by decreasing bodyweight and entering lower weight division. It is hence important to
make OKRs oblique as well.
Designing MVP
MVP stands for minimum viable program. MVP is the program that is simple
enough to hit all (or most of) the a priori identified important qualities (in the lowest
resolution; see previous chapter, and 1/N heuristic later), and flexible enough to be
adaptable to newly discovered objectives and goals (Ries, 2011; Jovanovic, 2018). Hence
it serves as a vehicle for discovery while still being robust enough to work in different
scenarios and uncertainties by providing a minimum viable performance of the athletes.
Figure 2.10 contains a simplified example of what MVP is for a powerlifter:
Squat Strength in the hole Squat Strength in the hole Squat Strength in the hole
Deadli� Strength in the hole Deadli� Strength in the hole Deadli� Strength in the hole
Bench Press Explosivness off the chest Bench Press Explosivness off the chest Bench Press Explosivness off the chest
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IS OUGHT
Just because we know one 1RMs, EMG activities, rate limiters, phenomenological
qualities and what have you, we still lack the idea of how to act. What should be done?
Most of our ideas of how to act come from the previous experiences, best
practices, scientific journal, ideologies and so forth (let’s call this the known), which can
be considered a prior when setting up an experiment (training phase) for an individual
or a group of people. But how they will respond, is completely unpredictable. Of course,
we know that lifting weights will make one stronger (the known), but we cannot predict
one’s response (we can predict the direction of the response, but not exact quantity).
We have an idea where certain things might take us (from group-based and average-
based approaches as used in the scientific studies and from those walking the path
before us – representing the collective known), but we do not know how it will work for
a particular individual at particular time and place. This is even more of a problem when
one is breaking a personal record, and especially when one is trying to breach the world
record performance. It is the unknown, the Chaos.
This can be seen as archetypal Hero’s journey myth (Campbell, Moyers & Flowers,
1991; Peterson, 1999; Campbell, 2008; Neumann, 2014; Farrow, 2017, 2018). Individual
needs to step from the known (Order) to the unknown (Chaos) to bring something useful
back (you can call this to step out of his comfort zone). If I am a rookie, improving my
personal bench press from 70kg to 80kg, will demand me getting to the unknown (“What
is that thing you call lifting weights? Oh fuck, I am sore!”) and bringing back something
useful for me personally (performance gains). Many have done this before me, so I
can use this knowledge to gain direction and orientation (collective known, prior and
Bayesian updating - see previous chapter). When I detrain, and start training again, I
have an idea of the terrain and what it takes (unless I get older by 20 years and gain a
shitload of weight, then the terrain is different) so it will be a bit easier. If I am elite, at
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the brink of the world record, then - shit, I am alone! I am entering into the unknown,
not only for myself but for collective performance as well (assuming no one has done it
before). Phenomenologically, this is the archetypal story of the Hero’s journey.
Figure 2.12. Training as Normal Story and Revolutionary Story (Regeneration of Stability from the
Domain of Chaos). Modified based on Jordan B. Peterson work (Peterson, 1999)
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(which can be considered performance potential). The path of those before you can give
you some direction, not exact scripts (see Figure 1.1, priors and Bayesian updating in
previous chapter). Which brings me to evidence-based practices
Figure 2.13 represent more complex Figure 1.2 on Bayesian updating. I have tried to
combine the famous Deming PDCA (plan-do-check-adjust) (“PDCA,” 2019) loop with
the iterative aspect of updating prior information with the experiment (intervention). Is/
Ought gap represents the embedded and inescapable uncertainty of how interventions
will work. This is especially the case in a complex domain such as human performance
and adaptation. Equally to evidence-based (using scientific studies and meta-analysis),
the data-driven approach should be treated as only one source of prior information in
decision making and should probably change the name to ‘data-informed’. These two
are not fail-safe, predictable, certainty strategies - they are necessary to be considered,
but far from sufficient in guarantying wanted outcomes. It is the same story with pre-
planned periodization schemes - if those fancy blocks seem to be working, then most
if not all athletes would reach personal best, or at least seasonal best, at the major
competition. Yet, that number is not very optimistic (Loturco & Nakamura, 2016). Well,
if performance goals are tough to reach in individual sports, then team sports are even
more notorious, uncertain and unpredictable. So, just because you are using ‘evidence-
based’, ‘data-driven’ or ‘Eastern European periodization’ approaches, at the end of the
day, you are still experimenting and gambling against unpredictable complex systems
and environments. They do provide warm comfort though. If put at the right place, these
strategies represent one source of prior knowledge, that needs to be updated through
iterations and experimentation. This is the idea that Agile Periodization embraces and
focus on wholeheartedly.
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PLAN DO CHECK
Best prac�ces &
tradi�on
Uncertainty
(randomness, noise, error)
Scien�fic literature
& ideology
Barbell strategy
Randomiza�on
context
Intui�on
Preferences
Itera�ons
Objec�ves
Previous
experimenta�on
Insights
ADJUST
Figure 2.13. The evidence-based approach of using studies and meta-studies is just one component
of the prior that needs to be updated with the iterative intervention and experiment for a particular
individual and a group
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Dave Snowden with his Cynefin framework (Brougham, 2015; Berger & Johnston,
2016) differentiates between certainty (obvious), risk (complicated), uncertainty
(complex) with the additional domain of chaos (Figure 2.14):
COMPLEX COMPLICATED
Cause and effect seen in retrospect Cause and effect separated
and do not repeat over time and space
Good practice
Emergent practice (Sense-Analyse-Respond)
(Probe-Sense-Respond) Predictive planning
Pattern management Rules
Heuristics Expert Analysis
“More stories like this, less like this”
Data provides options; experts interpret;
Sensemaking; stories;
measure goodness
monitor coherence
Disorder
OBVIOUS
CHAOS Cause and effect repeatable
Cause and effect not usefully perceivable known and predictable
Figure 2.14. Dave Snowden’s Cynefin Framework. Image modified based on work by Dave Snowden
(Brougham, 2015; Berger & Johnston, 2016; Fernandez, 2016).
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The bold emphasis is mine and it is related to the already stated idea that we can
predict the average effects and directions of intervention, but we cannot predict the
details and exact values. For this reason, we combine the prior knowledge and beliefs
with iterative experimentation through MVP.
Please remember the Small Worlds versus Large Worlds from the previous chapter,
wherein Small Worlds we are able to nominate all the outcomes and probabilities, but
they are simplifications of the Large Worlds. This process is useful, but let’s not forget
the distinction. This puts all these “optimal loads”, “optimal progression”, “optimal
sequencing” approaches on its heads. They are interesting and useful priors we can
consider but trying to find ‘optimality’ in complex domain is flawed and based on
predictable and stable assumptions and behaviors of the system and its environment. As
outlined in Table 2.2 and Figure 2.14, Complexity (or uncertainty on Table 2.2) domain
demands the use of probing, heuristics and satisficing (good enough) approaches.
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probabilities calculated, hence optimal decision can be estimated. But this optimality
revolves on the assumptions that things are stable and predictable, and they usually are
not. Figure 2.15 depicts an example of how optimal day to perform speed work in team
sport fails miserably when faced with the unforeseen event (for example head coach
not giving a shit about your speed work):
Sunday Monday Tuesday Wednesday Thursday Friday Saturday Sunday Monday Tuesday Wednesday Thursday Friday Saturday Sunday Monday Tuesday Wednesday Thursday Friday Saturday Sunday
ROBUST is a solu�on that is “good enough” under mul�ple condi�ons and assump�ons. It is “sa�sficing” solu�on, rather than the “best”, but
it seems to be performing good enough under different condi�ons. Using the example above, more “robust approach” would be to “micro-
load” speed over the week. If condi�ons change, the athletes won’t be nega�vely affected. This solu�on is not “op�mal”, but it is “robust” to
perturba�ons.
Game
Speed Speed Speed Speed Speed
Game
Speed
XSpeed Speed Speed Speed
Game
Speed Speed Speed Speed Speed
Game
Sunday Monday Tuesday Wednesday Thursday Friday Saturday Sunday Monday Tuesday Wednesday Thursday Friday Saturday Sunday Monday Tuesday Wednesday Thursday Friday Saturday Sunday
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One particular story I like to use to demonstrate via Positiva and via Negativa
aspects is the following. Imagine fire starts in the kindergarten full of kids. Janitor of
the kindergarten sees the smoke, alarms everyone and extinguish the fire. No harm
done. Newspapers calls him a hero. This is via Positiva. In some alternate universe, this
same janitor a day before during a regular inspection spots few cables melted in the
electricity cabinet. He switches the electricity off in the kindergarten for 30min (while
everyone bitch on him) and reinstall the wires. Fire never started. He is an asshole for
shutting down cartoons for 30min. This is via Negativa.
Also, next time someone brags how many Olympic champions she has coached,
ask her how many died in the process and have never seen the spotlight.
Via Positiva and via Negativa can be expanded to interventions for improving
performance. For example, via Positiva is about adding the good stuff, while via
Negativa is removing the limiters and pruning the unnecessary stuff (see later growing
and pruning complementary pair). Becoming stronger by lifting more is an example of
via Positiva strategy, where becoming stronger by getting rid of that extra fat layer
(or improving chaotic sleep hygiene) is an example of via Negativa approach. First get
rid of the stupid and unnecessary stuff, before adding new stuff. Via Positiva and via
Negativa represent complementary aspects of different approaches to intervention.
And this is the basis of the robust approach in MVP and Agile Periodization: make
sure to avoid the downsides (adverse effects, or via Negativa) first, before chasing the
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upsides (positive effects, or via Positiva). Or as my boxing coach used to say: “Make
sure you are defended before you attack”. And this brings us to the concept of the barbell
strategy.
Barbell Strategy
Via Positiva and via Negative approaches can be combined with a decision
making strategy outlined by Nassim Taleb (Taleb, 2012; Jovanovic & Jukic, 2019):
barbell strategy (see Figure 2.16). Barbell strategy has two ends: the left end is focused
on protecting from the downside, while the right end is focused on chasing the upside.
The distribution is not 50:50, but asymmetrical where the left side of the barbell is more
dominant.
Protecting from the downside involves using the most robust strategies in
uncertainty, and one of the most researched is 1/N heuristic, which we covered indirectly
in the MVP discussion. 1/N means that all important qualities (at the lowest resolution)
should maintain some volume of, in our case, training dosage. This means, that even
if we screw everything else up, we are still going to avoid the catastrophic downsides.
This is the via Negativa approach: we try to avoid the downside, by simplifying and
stripping down unnecessary complexity of the training program and hitting all the
important qualities in the minimal amount, pretty much all the time. This is indicated
by an equally distributed pie chart on the left side of the barbell on the Figure 2.16. In
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training, this could mean microdosing or making sure that all the important qualities
receive a minimal effective dose of work on almost every day (Jovanovic, 2018; Jovanovic
& Jukic, 2019). Strategies for planning using microdosing will be mentioned again in
Chapter 5.
Once we covered the left side of the barbell, we are free to experiment and invest
in high-risk-high-reward decisions. For example, we might emphasize or saturate a
given method that we speculate will improve a rate-limiting quality (e.g. specialized
exercises for the bench press lock-out for a powerlifter), or we might plan to spend
20-30min in the team session to develop power and speed, or we take the manifested
opportunity to hammer the athletes without (or with less) fear of them getting sore the
next day (because we have been microdosing important qualities).
Arrow
Anaconda
Anaconda Strength
Strength
Armor Building
Vanilla Training
Mongoose
Persistence
The barbell strategy also helps us in bridging the Is/Ought gap (see Figure 2.11)
by taking the shield (protect from the downside) and sword (reap the benefits of the
upside) to fight the Dragon of Chaos (pun intended) (Figure 2.18).
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Figure 2.18. Fighting the Dragon of Chaos (Uncertainty) demands the use of the shield to protect from
the downside (protect your own ass first), and a sword, to pursuit the upside (kill the dragon, take the
Princess/Gold). Image used under license from Shutterstock.com (delcarmat, 2019)
Randomization
Let me start by quoting from the outstanding book “Seeking Wisdom” by Peter
Bevelin (Bevelin, 2013):
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All our efforts to find the best or the most optimal training plan and stick to it
might be actually making athletes fragile (Jovanovic, 2018; Jovanovic & Jukic, 2019).
They adapt to a certain, what we deem optimal, schemes and if anything changes in the
competition they are screwed. Make athletes adaptable, not adapted!
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There are three major positions (Borsboom, Mellenbergh & van Heerden, 2003;
Borsboom, 2008; Borsboom & Cramer, 2013; Schmittmann et al., 2013; Maul, 2013;
Guyon, Falissard & Kop, 2017) regarding the ontological status of latent variables (see
Figure 2.19).
x1 x1
x1
x2 x2
x2 x5
Construct x3 x3 Construct
x4 x4 x3 x4
x5 x5
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approach that treats constructs as the emergent phenomena is network analysis. From
a network perspective, a construct is seen as a network of manifested variables (Cramer
et al., 2012; Borsboom & Cramer, 2013; Schmittmann et al., 2013; Bringmann et al., 2013;
Epskamp, Borsboom & Fried, 2016; Guyon, Falissard & Kop, 2017)
One needs to keep in mind that the results of factor analysis depend on the
variables selected, how they are normalized (e.g. are we going to use absolute bench
press 1RM in kgs, or we are going to scale it with mass or use allometric scaling? (Folland,
Mccauley & Williams, 2008)) and who are the subjects. For example, if we test a bunch of
under 8-year-olds with a battery of tests, there might be only one or two major factors
that explain manifested performance. If we split them up to a more or less advanced,
we might get a different latent variable structure. As they age and gain experience,
this latent structure might differentiate into specific subdomains that can be specific
to given strata (subgroup) or even individuals (see next section). Unfortunately, such
studies are non-existent in sports performance domain.
Max Effort
Strength Pull-Ups Max Effort Pull-Ups Strength
Method
Lunges Lunges
It is important to keep in mind that all three approaches are Small World
models (see the previous chapter), aiming at simplifying a complex reality. The thing
I personally have issues with is the theory of biomotor abilities, where we assume
realist and essentialist position assuming there are ontologically real constructs,
such as strength, speed, flexibility that cause manifested (observable) performance.
This mental model further assumes that there are methods of interventions that hit
those constructs, which eventually results in improved performance (see Figure 2.4
and Figure 2.20). For example, one trains strength (biomotor ability or quality) with
maximum effort method, which results in improved strength as a latent variable and
consequently improved manifested performance (see left side in Figure 2.20). In this
case, improving strength, as a latent construct, will reveal as improved performance in
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all performance tests and metrics (even in those that are not utilized in the intervention;
in this case military press and lunges which are grey on Figure 2.20)16.
It is important to remind you again that both of these perspectives are Small
World models. They might seem as unnecessary philosophical mumbo-jumbo in what is
supposed to be a practical strength training manual, but they are very much useful. For
example, if you compare different schools of training (e.g., Westside Barbell (Simmons,
2007) versus Boris Sheiko (Sheiko, 2018)), you might find different philosophical
perspectives of training qualities and interventions. Westside Barbell might approach
training strength using different specialized exercises and methods that are supposed
to tap underlying qualities on which manifestation of strength depends and is caused
by. Boris Sheiko, on the other hand, might approach things differently, aiming and
improving observable exercises (e.g., bench, squat, and deadlift). I am not here to
tell you which one is correct or not; I am here to tell you that both are Small World
models and I am encouraging you to be a multimodel thinker (Page, 2018) and take
the Agile Periodization approach and embrace the fact that we are still pretty much
clueless. Having said this, both Westside Barbell and Boris Sheiko school had produced
numerous world-class powerlifters and feats of strength.
16 Please bear in mind that a single snapshot of multiple performance variables can be explained
with a few latent variables, but the change after intervention in those performances might not
be. The current states of multiple athletes over multiple tests can be explained by few latent
constructs, but after interventions, the changes in those tests might not be explained with the
same constructs. In plain English, the current bench press and military press might be explained
by a construct called upper body pushing strength since they are correlated, but after training
intervention, their individual changes might not be correlated, hence cannot be explained by the
same constructs. This represents an additional manifestation of Is/Ought Gap
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a heuristic approach to classify forum for action, which aims to classify interventions
instead. Having said that, I think a better term for strength training (which assumes
perspective where one trains latent construct strength) would be resistance training
(which assumes method or intervention). I am not sure if we are hitting latent construct
strength with strength training, but I am certain we are using heavy objects in resistance
training. For example, resistance training might not only improve (and serve to
improve) strength performance (as measured by 1RMs in say bench press and squat),
but can also improve 10-20m times, vertical jump height, the robustness of the athletes
and so forth. Since I do not have a clue about causal place of things that underlie complex
human performance (and particularly of one individual), I will not pretend that I am
training and hitting strength (or accelerative strength, explosive strength, reactive strength
and what have you) and fawning around since I am using scientific terms, I would
instead approach these complex issues from a forum for action and phenomenological
perspective.
You might ask why didn’t I name this manual Resistance Training Manual? Simple
- because of sales and keywords, and the fact that strength training is used more than
resistance training.
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read” or “I like going to the parties”) and then performing factor or latent variable
analysis. This was actually done, and this results in the famous Big Five model of
personality, where latent factors or constructs represent personality traits: openness,
conscientiousness, extraversion, agreeableness, and neuroticism (see Figure 2.21).
Openness
Neuro�cism Conscien�ousness
Personality
Agreeableness Extraversion
In a big field such as psychometrics, Big Five latent variable model (as well as IQ)
has been heavily debated and criticized, and the arguments are still very much alive.
One such critique is that Big Five, as well as other latent variable models, is based on
inter-individual analysis, where we take a single snapshot (occurrence) of bunch of
individuals on a bunch of variables and perform factor analysis. The problem of course,
is that we take this inter-individual analysis and make inferences on a particular
individual (Borkenau & Ostendorf, 1998; Hamaker, Dolan & Molenaar, 2005; Molenaar
& Campbell, 2009). The question is if this is a valid approach17
17 This is usually termed ergodic or non-ergodic. An ergodic process is the one that is the same
for inter-individuals, as well as intra-individual, where non-ergodic is not.
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As it seems to be the case with Big Five, when applied repeatedly to individuals
over time (Borkenau & Ostendorf, 1998; Hamaker, Dolan & Molenaar, 2005; Molenaar
& Campbell, 2009) each individual has different latent structure! So, although Big
Five is sound for inter-individual comparison, it is not valid for intra-individual
understanding, predictions and intervention.
Figure 2.22 depicts famous Cattell’s Data-Box model (Molenaar, Huizenga &
Nesselroade, 2003; Molenaar, 2004; Hamaker, Dolan & Molenaar, 2005; Molenaar
& Campbell, 2009; Nesselroade & Molenaar, 2016) that makes a distinction between
inter-individual analysis (or R-technique, where multiple individuals are sampled
once for multiple variables) and intra-individual analysis (or P-technique, where a
single individual is sampled over multiple occurrences for multiple variables)
Interindividual Analysis
(R-Technique)
Intraindividual Analysis
(P-Technique)
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based flag, are using inter-individual evidence, which might or might not be applied to
a particular individual. Although it definitely is a starting point (see prior and Bayesian
updating in the previous chapter), it indeed isn’t deterministic enough to explain
and predict individual effects based on interventions. When it comes to a particular
individual, even when we are using evidence-based meta-studies and bitch about it on
Twitter, we are still facing the Dragon of Chaos and Is/Ought Gap.
Substance Form
Constructs Constrains
Figure 2.23. Substance vs. Form, or Potential vs. Realization.
Let me give you a simple example. Imagine you get a chance to ride Formula 1 car
for the first time in your life. You jump into the car, take a time trial on the track - and -
you are shit! Why is that? Is it because the Formula 1 car is slow? Or because you are not
skillful enough to use the car’s potential? I bet my life it is the latter.
A more concrete example might be someone who is muscular, but lifts like a
Disney princess (ahem - me). The potential is there, but what seems to be lacking is the
ability to use that potential. In this case to recruit those muscles.
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+ =
Substance Form Manifested Performance
Figure 2.24. Manifested performance as a combination of substance and form
As Figure 2.23 indicates, the substance can also be called constructs, which is,
you guessed correctly, very much related to the latent variable modelling. For example,
you might have a shot-putter who has 200 kg incline bench press but is unable to throw
more than 18 meters. The question is why? And what should be done about it? Should
he continue improving his potential (in this case identified as incline bench press, or
strength as a construct), or develop his form (skill of throwing)?
Using the example of Westside Barbell and Boris Sheiko again, Westside might
approach the problem by increasing the potential (substance) using specialized
exercises and method, and hoping that this will be manifested on the competitive
moves, while Sheiko might approach improvement from the form perspective, where
he might improve execution skills. Either way, neither is correct, but both are useful
Small World models.
This mental model is very much used all the time to make decisions, whether
you are aware of it or not. Figure 2.25 depicts Yuri Verkhoshansky line of reasoning,
whereas manifested performance (S or x-axis on the figure) improves, ability to use
Figure 2.25. The relationship between potential (p) and ability to utilize potential (T) as performance
improves (S). R line represents increase in intensity of the training stimuli. Courtesy of Yuri
Verkhoshansky. Modified based on “Main Features of a Modern Scientific Sports Training Theory”
(Verkhoshansky, 1998).
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potential (T line on the figure) increases. This results in the idea that potential (p on the
figure) eventually creates a bottleneck, and to increase performance, one must increase
potential. Other authors, such as Frans Bosch would not agree with this model, probably
me neither. But it is still a useful model to think about and consider. It can be considered
as an extension of the necessary vs. sufficient model (see the previous chapter). Using our
shot putter example, incline bench pressing a lot might be necessary precondition to
throw long distance shot put, but it is not sufficient.
The same model can be applied to team sports. The substance would be individual
skills of the players, while form would be the ability to play coordinated as a team.
Extensions of this model could be the Fitness and Fatigue model. One might have
potential (Fitness), but it is masked by form (Fatigue). This mental model is truly over-
encompassing and can be applied to different levels of analysis, from nations, groups to
individual cells. Further discussion on this topic can be found in my other book “HIIT
Manual” (Jovanovic, 2018).
Explore – Exploit
The first time I heard about explore – exploit was from the book “Algorithms
to Live By” (Christian & Griffiths, 2017) and it immediately clicked with me. Imagine
you get to work with a soccer club or a new powerlifter. Unless you are blind ideologue
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that want to impose particular training ideology, you will probably have to spend some
time exploring and probing soccer players or powerlifter. To fulfil this objective one can
utilize MVP, which allows exploration while minimizing the downside. As one acts, over
time things and useful information will manifest itself. Once one gains more insight
into what might be working (using cost–benefit analysis and watching for the Is/
Ought gap), then exploitation can begin. This might mean focusing more attention to
a particular quality or a rate limiter that one deems will bring the biggest bang for the
bucks.
Growing - Pruning
Growing and pruning are quite to similar to via Positiva (gaining by adding) and
via Negativa (gaining by subtracting), but also to explore and exploit. Pruning means
removing waste and focusing on what matters the most (i.e., exploiting). The problem
with this is that sometimes we do not know what matters the most, thus one needs
to grow (i.e., explore). Experienced athletes, over time figure out what seems to be
working for them and what does not, so they can remove the unnecessary load and
stress and focus on the most important qualities in training. One model that will be
introduced in Chapter 5 assumes that to move forward, the training load needs to be
increased over time, particularly for the advanced athletes. This is generally true but
cannot happen for the unlimited number of qualities. Experienced athletes can proceed
to prune unnecessary waste, so does the overall load might actually decrease since
they are focusing (i.e., exploiting) qualities of the biggest importance. On the flip side,
some retired athletes might actually try exploring again (while focusing on the most
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Since we are dealing with a complex system, it is hard to give concrete rules and
steps. It is then more important to understand complementary components and the
constant tug -of-war between them.
Develop – Express
Develop – express are very much related to substance and form complementary
aspects. Will take soccer player as an example again – just because one is sprinting in
a game or practice (i.e., express or manifest), doesn’t mean one is developing speed.
Or just because one is demonstrating strength (i.e., express) in the gym using sets
of one, doesn’t mean one is developing strength. Just because one is doing the most
specific exercises (i.e., form), doesn’t mean one is developing the underlying qualities
(i.e., substance). This can also be seen from another complementary pair: simulate
– stimulate. This complementary aspect will be utilized when discussing exercises
specificity in Chapter 3.
Maintain – Disrupt
According to Vladimir Issurin (Issurin, 2008a,b, 2013, 2015, 2019), most
generalized biological mechanisms of human adaptation involve (1) Homeostatic
regulation, and (2) stress adaptation. From (Issurin, 2019): “The theory of homeostatic
regulation presupposes maintenance of the most rigid and relevant biological constants
necessary for protecting general life conditions” and “The fundamental theory of stress
adaptation explains human reactions to extraordinary demands such as highly intense
and severe workloads. This type of training mobilizes energy resources that exceed the
metabolic levels necessary for homeostatic regulation and trigger endocrine responses
of stress-related hormones”. According to Vladimir Issurin (Issurin, 2008a,b, 2013,
2015, 2019) training methods and loads tapping these two different generalized
biological mechanisms of human adaptation should be separated (see Saturated -
Separated, and Complex/Parallel - Unidirectional in Chapter 5) in different blocks. This
is thus the basis of the Block Periodization. There is a recent critique of this line of
reasoning (Kiely, Pickering & Halperin, 2019).
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Although I agree with the critics (Kiely, Pickering & Halperin, 2019), I do believe
that there is this complementary aspect of homeostatic maintenance and homeostatic
disruption involved in biological mechanisms of human adaptation and beyond (see
Chapter 5 for Hero’s Journey model and known/unknown domains). But I do not believe
they are clear cut and that they need to or can be separated. For example, highly stressful
workout (i.e., HIIT training, like sprint-interval training, or SIT, which might involve
30sec all out running) might be an archetype of the homeostatic disruption workload, but
it might force the body to adapt by improving its homeostatic maintenance processes.
Or long slow run might be an example of the homeostatic maintenance process, but it
might also improve the ability to disrupt the same. This is another example of Is/Ought
gap. Kiely, Pickering and Halperin (Kiely, Pickering & Halperin, 2019) called it Non-
sequiturs, or the construction of superficially rational chains of reasoning, which on
closer inspection are missing critical links.
What this has to do with strength training? I think that maintain – disrupt can
be related to develop – express, as well as extensive – intensive complementary pair
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(discussed in Chapter 5). I do believe, that when applied beyond biology (see Hero’s
Journey model in Chapter 5), the idea behind maintain – disrupt can be very applicable.
When it comes to training load, it is hard to pinpoint which zones improve the ability
to maintain homeostatic control, versus which zones improve the ability to disrupt it. I
do think that some ideas from polarized training distribution can be applied to strength
training, which is discussed in Chapter 5, but the main application, in my opinion, is
beyond biology and it is embedded in the concepts of push the ceiling – pull the floor.
These are all discussed in Chapter 5.
Structure - Function
Structure - function, although similar to substance – form, is more related to
physiology and biology. When it comes to strength training, structure involves the
cross-sectional area (CSA) of the muscles, fast vs slow twitch percentage, tendons
thickness and stiffness (although stiffness can be more related to function), joint
characteristics, bone structure and so forth. Function is more related to CNS and actual
performance, and how this structure is utilized (hence the similarity with the substance
– form). This might mean motor unit recruitment, discharge frequency, coordination
and so forth. Armor building methods might be more structure directed, where Arrow
methods might be more function directed to give an example.
One useful heuristic is that structural change takes longer to create, but also
longer to lose, where functional change might be a bit faster to acquire and faster to lose
(and maybe faster to re-acquire as well). Some of the phase potentiation sequencing
discussed in Chapter 5 rely on this complementary aspect. For example, anatomic
adaptation, followed by hypertrophy phase relies on the assumption that structure is
built, and this will allow phases that follow (maximum strength, power conversion)
better potentiation since they rely more on function effects of strength training.
The debate in strength training circles weather structure limits function (in this
case weather CSA limits strength; for example see (Buckner et al., 2016; Taber et al.,
2019)) is still ongoing.
Weaknesses – Strengths
Once one discovers athlete qualities, compared to something else (e.g., other
athletes in the group, previous athlete level, research results) these qualities can be
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considered as strengths (if better than something else), or weaknesses (if worse than
something else). This categorization can be tricky and biased (e.g., physiological lab
coat working with soccer athletes and deciding that the forwards have low VO2max
values). What is even trickier is figuring out what to about it (see Is/Ought gap).
One heuristic or an approach would be to utilize the Liebig’s law of the minimum
(“Liebig’s law of the minimum,” 2018) which comes from agriculture and states:
The above quote is taken from Wikipedia article (“Liebig’s law of the minimum,”
2018) and the bold emphasis “A chain is only as strong as its weakest link” is mine.
Liebig’s law of the minimum is usually visually explained very neatly with the Liebig’s
barrel (“Liebig’s law of the minimum,” 2018) which is depicted on Figure 2.26. Just as
the capacity of a barrel with staves of unequal length is limited by the shortest stave, so
a plant’s growth is limited by the nutrient in shortest supply.
Figure 2.26. Liebig’s barrel and the law of the minimum. Just as the capacity of a barrel with staves of
unequal length is limited by the shortest stave, so a plant’s growth is limited by the nutrient in shortest
supply. Image modified from Wikipedia (“Liebig’s law of the minimum,” 2018)
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Using “A chain is only as strong as its weakest link” would imply that the Ought
should be in investing in improving the weakest quality. This also assumes that the
easiest quality to improve would be the weakest. Some criteria-based periodization
strategies, such as Al Vermeil’s approach (Vermeil, Helland & Gattone, 1999), involves
emphasizing certain lacking quality for a given period of time (while working on
other important qualities as well), rather than following pre-planned block sequences
(see Chapter 5). If an athlete lacks hypertrophy, then one might spend some time
in hypertrophy emphasized training phase. Once certain criteria are met, another
identified quality can be emphasized.
But this is tricky, or should I say complex (please note that we have jumped
over Is/Ought gap). One needs to utilize the Barbell Strategy here as well. Maybe, that
weakness is there for a reason. Maybe fixing this weakness will screw up strengths,
directly or indirectly through second order effects. We never know. For that reason,
Barbell Strategy comes handy: protect from the downside (in this case screwing up the
strengths) and pursue the upside (in this case improving the weakness).
This is not to say that either approach is better or worse. They are approaches
to a complex problem, and both of them are jumping over the Is/Ought gap. There
are opposite proverbs of course18 (Page, 2012), and to be wise one needs to know in
what situation to apply a particular proverb. I also think that the opposite provers
phenomenally depict the complementary nature of the complexity.
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Concentric-explosive muscles
•• They have spindle-shaped structure (the muscle fibers extending parallel to the line
of the pull and tendon)
•• They are suitable for positive (concentric) work and strength training
•• Have a greater area of force production under the force-length curve, thus they can
express force over different lengths. Wider operating range
•• ‘Stupid’ muscles
Reactive-elastic muscles
•• The pennate design allows greater physiological cross-section area (CSA) for the
same muscle mass in relation to the spindle-shaped muscles, which enables them
to achieve greater force production per kilogram of mass
•• Pennate design means that the muscle fiber length changes significantly when
changing the total length of the muscle, resulting in a smaller area of force
19 This part is modified article that I have published at the Complementary Training website (Jovanovic,
2010) which was a review of Frans Bosch book and theories (Bosch & Klomp, 2005)
20 See structure – function complementary pair. Structure defines function (from the ontogenesis
perspective in the higher degree), but function over time defined structure (from phylogenesis perspective
in a higher degree). This makes them complementary pair.
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production under the force-length curve. To put it simply, pennate muscles can
achieve maximum force production only at certain lengths. Narrower operating
range.
•• Isometric function and the pre-activation of these muscles are the prerequisites
for its reactive-elastic function, which makes the muscle contractile elements (CE)
stiff, and allows the muscles to use its serial elements (SE): tendon and other passive
elements within the muscle structure
Of course, this is a rough division. In reality, the muscles are flexible and can have
characteristics of both groups. However, the division between the two groups is very
practical, especially in organizing training, rehab, and injury prevention programs21.
1. Local stabilizer
2. Global stabilizers
3. Global mobilizers
21 The implication of this, at least according to Frans Bosch (Bosch & Klomp, 2005; Bosch, 2015) training
hamstrings more isometrically and reactively, rather than concentrically and eccentrically (e.g., Nordic
curls) is more aligned with their structure and purpose hence more efficient in injury prevention in high
speed running (Van Hooren & Bosch, 2017a,b)
22 Stability and mobility can be also considered complementary pair. One can look at stability as prerequisite
for mobility (similar to homeostatic maintenance and homeostatic disruption complementary pair).
“How fast would you drive Ferrari in the city with the malfunctioning breaks?”. For example, improving
punching power might be limited by the breaks, or muscles that decelerate the punch (i.e., last, rhomboids
and general pull muscles). This puts a concept of specificity and dynamic correspondence into perspective
(see next chapter), since maybe the improvement in particular movement is limited not by prime movers
and addressed with specific exercises, but by stabilizing muscles and addressed with general and actually
opposite means (e.g., movements/muscles of opposite direction). There is always Is/Ought gap involved,
just realize that the jump often done by the similarity and association bias (i.e., assumption that since the
mean is specific, or looks similar, it must be effective).
23 This structural approach is often used in pain and dysfunction diagnostics and management. For
example, low back pain is due dysfunction of the local stabilizers that should be targeted (with Vanilla
training). There are critiques of this model, as well as other alternatives, such as biopsychosocial model
(Stilwell & Harman, 2019)
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In my opinion, and I may be wrong, muscles are flexible in terms of their function
and can express different functions under certain context. This may be a good thing
and it may lead to dysfunctions and pain too (from a structural perspective to pain and
dysfunctions; see footnotes). Anyway, there is a certain attractor in their functioning
based on their structure and location. What is important is to understand that certain
coordination dynamics that emerge under constraints can result in a good performance,
but also in pain and dysfunction.
•• Muscles have a role in the transfer of energy from one joint to another
Muscles overcome the external load (force and power production). The
contractile element of the muscle (CE) has the ability to generate force, and thus allows
the muscles to generate torque in the joints, which in turn allow movements of the
human body and overcoming of the external load by the system of levers (bones and
joints).
Muscles have a role in the transfer of energy from one joint to another. The
phenomenon of energy transfer from joint to joint (Prilutsky & Zatsiorsky, 1994) is
a very interesting mechanism that along with reactive-elastic function allows cost-
effective functioning of the human body. An illustrative example of energy transfer is
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a function of hamstrings. M. quadriceps extends the knee joint, and if the length of
your hamstring is the same (isometric contraction) i.e., such as a non-elastic rope,
extension of the knee will ‘transfer’ over the hamstring to hip extension too. In this way
m. Quadriceps extends the hip with the help of coordinated actions of the hamstring
muscles. These ’energy transfer’ phenomena occur in all bi-articulated muscles (ones
that cross two joints).
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One model that I developed over the years (Jovanovic, 2018), in an attempt to
combine my current understanding is Grand Unified Theory (GUT) of Everything
(sports performance related) (see Figure 2.27).
IS OUGHT
Protect from the Downside
Task
Is/Ought Gap
Quality Rate-Limiter
Environment Organism
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In the GUT model we are still facing the Is/Ought Gap. Quality is manifested under
constraints of Task, Environment, and Organism (individual athlete). This is quite
similar, if not the same with the Constraints-led Approach (CLA) to motor learning
and skill acquisition (Davids, Button & Bennett, 2008; Renshaw, Davids & Savelsbergh,
2012; Chow et al., 2016). This is pragmatic-realist position (Maul, 2013; Guyon,
Falissard & Kop, 2017), where more analytical (e.g., objective) qualities are manifested
under real-world conditions. In the above example of Formula 1 car, you might test
curve performance of a driver in laboratory settings, but driver manifests bad quality
when pressured by other opponents and heavy rain. That IS the current state (place of
things). What needs to be done about it? Better traction? By adding better tires, removing
weight? By teaching the driver how to enter the curve better? By adding more practices
under pressure or by figuring out that he was under heavy stress lately because his wife
was cheating him and his daughter is seriously sick. These are all under the domain of
OUGHT.
From what is written already, the OUGHT part is about identifying (or guessing
through iterations, MVP, randomization and pure luck) bottleneck or the rate limiter
and deciding what to do about it. Multiple complementary aspects are involved here:
substance - form, via Positiva - via Negativa, and investment in the Upside -protection
from the Downside. I believe that these aspects, implemented in the Agile Periodization
framework, help in bridging the Is/Ought Gap.
GUT model is also scale-free, which means it can be applied to different levels
of analysis, from a single cell to a nation. It represents a more holistic approach as
opposed to reductionistic physiological/biomechanical models and analysis, as well
as ideological training systems. It is a great tool both for decision making, and when
analyzing other training systems to figure out which aspect is being emphasized and
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“Before I learned the art, a punch was just a punch, and a kick, just a kick.
After I learned the art, a punch was no longer a punch, a kick, no longer a kick.
Now that I understand the art, a punch is just a punch and a kick is just a
kick.”
I am thus more than aware that this manual will not be attractive to readers in the
shu phase, who might be looking for a simplified “do this” type of a book, but rather to
those in ha phase by presenting various options and progressions, and most probably
to those in ri phase questioning contemporary models and practices.
Summary
I am glad we have reached this point so I can focus on more pragmatic topics in
this manual. I am pretty sure that going through this chapter was painful, but it was
needed since I am approaching planning from another perspective, rather than the
physiological/biomechanical analytic perspective. My viewpoint is Agile Periodization,
where I realize that we are experimenting and dealing with a bunch of uncertainties. The
Outlined rationales are the building blocks of Agile Periodization and were essential to
be introduced and understood before digging into more practical stuff in the chapters
that follow. Let’s go!
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3 Exercises
What is the point of exercise classification? To impress girls with differentiating
between exercises for the long and short head of the biceps muscle? To pass the
biomechanics class exam?
The goal of exercise classification is thus to help you in planning and to simplify
complexity (i.e., Small World model) and to direct your decision making. It bears
repeating that categories are artificial, and that border is fuzzy rather than either/or,
which means that some exercises can belong to multiple groups (e.g., is split squat
single leg or double leg movement?), and exercises from a particular group can differ
(e.g., step-ups vs lateral lunges - one is vertical and the other is lateral, although both
are single leg movement). It also bears repeating Jordan B. Peterson: “Categories
are constructed in relationship to their functional significance”. This means that
categorization will depend on the potential use, particularly if you work with strength
specialists (e.g., powerlifters, strongman, weightlifters, and heavy athletics like a shot
put) or strength generalists (e.g., everyone else that uses resistance training to help in
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achieving performance in something else, like team sports athletes, combat athletes or
what have you).
Specificity
Figure 3.1. Exercise classification based on specificity into general and specific. Note the fuzzy border
between groups, rather than either/or distinction
According to Grand Unified Theory (GUT; see the previous chapter) model,
general exercises usually develop some innate (latent) quality (substance) by providing
an overload, and specific exercises express that potential (form) through skill
development and manifestation (see Figure 3.2). This dichotomous thinking (either/
or: either you overload with general mean or you transform with specific, or develop vs.
express dichotomy) is quite common, although not many coaches are aware of using it.
For example, improve VO2max (potential) and your running performance in the game
will improve, or in a shot put improve your strength using bench press and transform
it by doing a shot put.
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Specific
Skill/Manifesta�on
Substance
Form
General
Quality/Overload
Figure 3.2. Substance and Form of the Grand Unified
Theory applied to general versus specific exercises
Keep in mind that this is also a Small World model and that different camps utilize
this model (or other models) differently. For example, a shot putter (who we might
consider strength specialist in this case) might use incline bench press to improve the
potential and utilize shot putting to manifest (or transform) that potential. This apparent
dichotomy of ability versus skills (or substance and form) is being used in some schools
(to my knowledge in American T&F schools) while being critiqued in others (for example
in Bondarchuk’s approach to hammer throwing (Bondarchuk & Yessis, 2007, 2010)).
Another example might be the use of specialized exercises in Westside powerlifting
(Simmons, 2007) to target specific quality or weak links (i.e., potential), which will be
later converted to competitive performance using the most specific lifts (i.e., form). In
contrary, Sheiko powerlifting school (Sheiko, 2018) might approach things differently
(using a different Small World model) by being less dichotomous and treat specific lifts
(bench press, squat and deadlift) as developmental and skill dependent, rather than just
a sole manifestation of underlying potential that is being developed with specialized
exercises. Again, these are all Small World representations, and as we all know, both
schools of powerlifting are more than successful in developing world-class lifters. An
example from soccer might involve arguing with the head coach who says: “Players
never squat in a game” (referring to form), while you try to convey that they do need to
strength train to improve underlying potential or substance (to improve performance on
the pitch, but also to protect from the Downside, i.e., injuries).
Extension of this model (by including additional categories in general vs. specific
continuum) is the model by Dr. Anatoly Bondarchuk (Bondarchuk & Yessis, 2007, 2010)
which is quite famous and utilized in track and field circles (see Figure 3.3)
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{
Pursue Upside
Compe��ve
Exercises (CE)
Form
Barbell Strategy
Specific Development
Exercises (SDE)
Specificity
Substance
Avoid Downside
Figure 3.3. Exercise classification based on the work of Dr. Anatoly Bondarchuk
(Bondarchuk & Yessis, 2007, 2010) and its relationship to the barbell strategy
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Slow tempos
Eccentric
Additional weight
isoHolds * holding position (e.g., side bridge)
Compound
Segments
Isolation
Ground
Olympic Lifting Hang
Strength Training
Movements Blocks
Fast Grinding *See categories for Jumping
Other
* Exercises belonging mostly to the Vanilla training
Control category (e.g., local/global stabilizers)
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movements. Please keep in mind that there are numerous ways to classify and enter
the rabbit hole - I have included only the categories that I think have the most forum for
action when working with strength generalists.
Figure 3.5 contains the hypothetical (and very simplified) relationship between
Grinding, Ballistic, and Control towards developing Anaconda Strength, Armor
Building, Arrow, Vanilla Training and Mongoose Persistence qualities.
Armor Anaconda Mongoose Vanilla
Arrow
Building Strength Persistence Training
Grinding 4 5 2 3 1
Ballis�c 3 4 5 2 1
Control 4 2 1 3 5
Figure 3.5. What qualities development are grinding, ballistic and control movements good for.
The higher the number is, the better fit it is. Keep in mind that this is just a speculative highly
simplified model.
Grinding movements
Figure 3.4 contains the additional classification of the grinding movements
based on muscle action and the number of segments involved. Using muscle action,
we can classify grinding movements to predominantly (1) eccentric, (2) isometric, (3)
concentric, and (4) other25.
Eccentric category usually involves an emphasis on slow lowering phase
(eccentric phase) or somehow adding extra weight on the lowering part (e.g., leg press
with two legs, lower with one).
Isometric category involves categories coined by colleague Alex Natera (see
Figure 3.4 for details). IsoHold can also belong to Control movements, while isoCatch is
very similar, if not the same to catch exercises in the ballistic category.
The Concentric category are your regular lifting movements, although specific
apparatus can be used to perform movements concentrically only (e.g., heavy sled
pushes and pulls).
25 It is always useful to have the “Other” category, in which you put items you do not know where they
belong. After the number of these items increases, it might be a time to revisit your overall classification
model. Having said this, classification is also “iterative”, rather than set in stone. This also means that the
classifications in this book are “work in progress”, rather than the final picture.
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Ballistic movements
Figure 3.4 contains additional classification of the ballistic movements to (1)
Olympic lifting, (2) Fast Grinding (think of dynamic effort squats or bench press with
50-60% 1RM (Simmons, 2007)), (3) Jumping, (4) Throwing, (5) Sprinting (mostly
heavy sled towing/pushing exercises), and of course the (6) Other category.
Olympic lifting is further classified based on the starting positions: (1) ground,
(2) hang, or (3) blocks. Additional classification might involve catching position (e.g.,
full, power, muscle), but that would be an overkill for this simple big picture overview.
Additional subcategories for fast grinding, jumping and throwing are categories
based on the action, and they involve (1) explosive from a static position (e.g., think of
squat jumps from pause), (2) reactive (e.g., counter-movement jump or depth jump),
(3) continuous (e.g. rhythmical jump squats that can be all-out, or sub-maximal
rhythmical), and (4) catching oriented (e.g., jump and land). We can probably add other
categories here as well, pick up every other variation that one might use for jumping,
throwing and fast grinding movements (e.g., combining grinding movement with
ballistic in a contrast super-set or what have you).
Control movements
Control movements category is a bloody mess, and involves everything from core
stuff, to BOSU ball and breathing fuckarounditis. Vanilla Training mostly utilizes these
movements with the aim of protecting from the Downside.
26 Please beware the "curse" of classification, particularly quadrants and matrix which results when we
combine two or more criteria. Sometimes we are "forced" to fill in the spots to fit the model. Remember
that you can have a blank spot in your model and not everything should fit nicely. But sometimes we can
‘predict’ novel things (e.g., periodic table allowed us to predict yet unknown elements found later)
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Complex
Movement Complexity
Simple
Ballis�c Grinding
Movement Time
To make the need for such a categorization model easier to understand, think of a
few examples for each quadrant (see Figure 3.7). Complex refers to how many segments
are utilized and whether the stability is compromised. It might be hard to pinpoint to
exact biomechanics principles, but from a phenomenological perspective, it is quite
easy to understand (e.g., “I know it when I see it”).
Ballistic-Complex: SLRDL to Clean with Box Step (an example of Frans Bosch
(Bosch, 2015) drills), anything ballistic with a water ball, or some other fancy explosive
step up
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Complex
Movement Complexity
Simple
Ballis�c Grinding
Movement Time
Figure 3.7. Example of TCQ exercises
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Grinding Ballis�c
Push Push
Pull Pull
Squat Squat
Hinge Hinge
Carry/Push Rota�on
Core Other
Other
27 Different authors name these categories differently. For example, Squat category is usually named
Knee-Dominant or Lower Body Push, while Hinge is oftentimes named Hip-Dominant or Lower Body Pull.
Few things might be missing, e.g., calves, hip flexor. These can be in the “Other” category, but if they
become important aspect of your program, you are more than free to create additional categories.
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It is always good to include the “Other” category. I have learned this from the
“productivity movement”. It is like the bottom drawer in which you put things you are
not sure how to categorize. Once this drawer fills up too much, well I guess it is time to
use a different categorization model. It bears repeating that everything in this manual
are simple heuristics and strategies that you can use as a starting point and modify to
suit your needs. For example, one can put “Vanilla” training exercises (breathing drills,
DNS rolling on the ground, PRI drills and so forth) into category “Other”.
One can also include gymnastic movements such as falls, rolls, and various holds
as special categories, which are quite useful but for now, we can leave them in the
“Other” category. If these represent a major part of your training philosophy, then, by
all means, I encourage you to make your own categories.
Some exercises can be combined into multiple movements, and that is not
worrisome, but something to keep in mind (remember the fuzzy borders? One exercise
can belong to multiple categories). I am not trying to split the hair with 100% accurate
categorization here. Remember that we are more into functional significance and
simplicity, rather than 100% correct categorization.
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Single Arm
Horizontal
Push Double Arm
Vertical * Same categories as Horizontal
Double Leg
* Double leg?! E.g., split squats,
Supported Bulgarian split squats, lateral split squats
Static
Vertical
Squat (Lower Body Push)
Single Leg Horizontal
Unsupported Accelerative
Lateral
Rotational
Decelerative * Same categories as Accelera�ve
Grinding Movements
Straight
Single Leg
Bent
Hinge (Lower Body Pull)
Straight
Double Leg
Bent
Forward
Carry/Sled Backward
Lateral
Anterior
Posterior
Core
Lateral
Rotational
Other
The classification, as well as pretty much everything else in this manual, is work
in progress. The classification of the single leg movements is very much influenced
by Michael Boyle classification (Boyle, Verstegen & Cosgrove, 2010; Boyle, 2016). As
you can see in Figure 3.9, supported single leg movements (e.g., split squats) can be
considered double leg movements with a staggered stance. These things can be argued
until the cows come home, so the key message is again forum for action, rather than
an ideally precise place of things (see Figure 1.1). Figure 3.10 contains some example
exercises for the main categories of the grinding movements.
Push Pull Squat Hinge Carry/Push Core Other
Push Ups Cable Row Front Squat Romanian Deadli� Farmers Walk w/Hexbar Roll-Out Breathing Drills
Bench Press Pull Ups Hex Bar Squat Hyperextension Overhead KB Carry Pallof Press Hip Ext Rota�ons
DB Bench Press Lat Pull Downs Split Squat Deadli� Single Side L-Sit DNS Rolls
KB Press Inverted Row Bulgarian Split Squat Hip Thrust Overhead Waterball Side Bridge Falls
Standing Cable Press Bench DB Rows Lateral Squat SLDL Sled Marches RKC Plank TYWL Shoulder
Ring Push Ups Prone Rows Lunges SL Hyperextensions Lateral Sled Marches Hangling Leg Li�s Calves?
Figure 3.10. Exercises examples for major categories of the grinding movements
One thing you could do, and I will come back to this later in this chapter, is to enlist
all the exercises you can coach and perform (or your athletes can perform) under your
constraints. You can include whatever sub-categories you prefer if they are actionable
(provide a forum for action) to you.
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Single Arm
Horizontal
Push Double Arm
Vertical * Same categories as Horizontal
Single Leg
Squat (Lower Body Push)
Double Leg
* Same as with Pull categories, generally
Hinge (Lower Body Pull) "tricky" to be performed ballistically
Rotation
Ground
Ballistic Movements Starting Position Hang
Blocks
Full
Olympic lifting
Power
Finishing Position Muscle
Split
Pull
Forward
Sled Backward
Lateral
Other
Figure 3.11. Fundamental movement patterns of the ballistic movements
As can be seen from Figure 3.11 pulling and hinge movements are a bit tricky when
it comes to ballistic movements (i.e., hang clean can be considered ballistic hip hinge),
but either way, Figure 3.12 contains few exercise examples.
Push Pull Squat Hinge Rota�on Other
Explosive Push Up Explosive Bench Pull Scissor Jumps Broad Jump Rota�onal Medball Pogo Jumps
Bench Throws Medball Slams Squat Jumps KB Swings Explosive Landmine Rot Hip Flexor throws
Medball Throws Explosive Pull-Up Hex Bar Jumps Hanging Clean Chops with band
Figure 3.12. Exercises examples for major categories of the ballistic movements
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Star�ng Posi�on
Low hang Hang Hang Blocks
Ground High Hang
(below the knees) (squat) (hip hinge) (low, med, high)
Full Catch
(Olympic)
Squat Catch
(thigh parallel)
Muscle
(straight legs)
Split Catch
Shrug
Pull
Figure 3.13. Classification matrix for the Olympic weight lifting exercises
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Reac�ve Squat
bags Unstable varia�ons
Single Leg, Offset &
Movement Complexity
Ballis�c Grinding
Movement Time
Figure 3.14. Combination of the time-complexity quadrant and fundamental movement patterns
Exercise Priority/Emphasis/Importance
Having an exercise pool for grinding and ballistic movement patterns is a necessary
starting point, but not sufficient in deciding how to create a training program. The
problem is how to choose the exercises? Which one is more important, which one should
have higher priority?
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Importance is again a complex concept and can mean different things. Mike
Tuchscherer utilizes specificity to competition lifts as a criterion, and his classification
model is very similar to Bondarchuk model (see Figure 3.3). Thus, importance in this
strength specialist example refers to specificity and similarity with the main movements
(squat, bench press, and deadlift). Figure 3.16 contains example exercises for each
category for squat, bench press and deadlift.
Pause bench
Pin squats Board press Deadli� + bands
Assistance Pause squat Pin press Alternate stance deadli�
Squat with chains Sling shot bench Deficit deadli�
Incline bench press
Military press
Leg press RDL
DB bench
Supplemental Single leg Good morning
Dips
Good morning Front squat
Close grip incline
General
Specific exercises can be selected based on the individual lifters qualities and
needs, although a generic approach can exist (see Bayesian updating in Chapter 1).
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Main Li�s Bench Press Pull-Ups Front Squat RDL Roll-Out Hex Bar Carry
KB Overhead Double KB
Supplement Li�s Inverted Rows Split Squat Hyperextension Side Bridge
Press Overhead
Assistance Li�s Ring Push-Ups Face Pulls Lateral Lunges Single Leg Bridge Palloff Press Suitcase Carry
But sometimes, these importance categories represent variants of the lifts under
a given category (to hit sub-categories, such as horizontal vs. vertical, and single vs.
double leg) without any specific importance weight. Nothing, absolutely nothing wrong
with that. It bears repeating that these classifications should help you provide a forum
for action under your constraints, context, and philosophy. For example, these could
be exercises you are confident coaching and performing, or you have equipment for
(this represents a bottom-up approach to planning). Figure 3.18 contains an example
exercises for major categories when one doesn’t have access to barbells:
Varia�on #1 Ring Push-Ups Ring Pull-Ups Goblet Squat SL RDL Roll-out Overhead DB
Varia�on #2 DB Press Inverted Rows DB Step Up Hip Thrust Side Bridge Suitcase DB
Varia�on #3 Dips DB Ver�cal Row DB Lateral Lunge Hyperextension Landmine Rot Lateral Sled
Figure 3.18. Example of exercise variations for major grinding categories when
there is no access to barbells
The exact number of variants depends on the program you might be running
with your team or yourself. If you prefer more or fewer categories (e.g., horizontal vs.
vertical, single vs. double leg) you are more than free to do it. This is just a framework
to help you make more informed decisions based on importance or emphasis.
Session Position
Unfortunately, not every exercise can be given the same emphasis in a single
workout. For example, we will see better (faster) progress in exercises that are performed
first (since you are exercising fresh) rather than later in the workout. There are few
heuristics, such as “Perform compound movements earlier in the workout, isolation
later”, or “Do ballistic movements at the beginning”, but these rules are meant to
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be broken if a situation demands it. For example, you might be doing full body session
(which generally indicates that all movement categories are represented in a single
session, give or take), and doing heavy deadlifts will leave you fucked up for everything
else. So, you might opt for doing core stuff first (to warm-up), upper body stuff and
then finish with a heavy deadlift, drink shake and banana, hit the shower and go home.
To alleviate this emphasis problem, one can (please notice my choice of words;
I’ve used can and not must) rotate the order of exercises (see Figure 3.19) across
sessions:
Figure 3.19. Rotation of exercises, so that each movement pattern receives an equal amount of
attention (assuming earlier in the workout means more attention)
The Slots approach can be expanded to involve other things, besides exercise
importance. For example, categories can be qualities, methods, volume, toughness and
so forth (Figure 3.21).
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Exercise
Category Quality Method Volume Toughness Session A Session B Session C Session D
Main Arrow 5/4/3/2/1 High Hard Squat Movement Hinge Movement Pull Movement Push Movement
Main Anaconda 5x5 @70 High Easy Pull Movement Push Movement Squat Movement Hinge Movement
Supplement Armor 3x10 Medium Medium Hinge Movement Squat Movement Push Movement Pull Movement
Assistance Vanilla 3x10 Easy Medium Push Movement Pull Movement Hinge Movement Squat Movement
Easy Easy Carry Carry Carry Carry
Easy Easy Core Core Core Core
One can also flip the table, where the order of exercises is the same (i.e., movement
pattern), while the categories change across workouts (Figure 3.22):
Quality Arrow Anaconda Armor Vanilla
Method 5/4/3/2/1 5x5 @70% 3x10 3x10
Volume High Low Medium Low
Toughness Hard Easy Medium Easy
Figure 3.22 One can also transpose the table. This way the order of the exercises (movement patterns)
will be the same while other categories will differ across days
Playing with the above, based on the level of the lifter, the number of sessions,
categories and so forth, can create very evolved systems. Since I am not trying to sell
you any in particular, consider this Slot system a combinatorics framework that you can
use to analyze and create workout plans.
Exercises
Same Varied
Same Set and Rep Schemes Same Set and Rep Schemes
Varied Set and Rep Schemes Varied Set and Rep Schemes
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For example, one might use different exercises for upper body pushing (e.g., bench
press, military press, DB press, Dips) and stick to one set and rep scheme (e.g., 3x10
@65% 1RM), but also use same exercise for lower body squat (e.g., front squat), but use
different set and rep schemes (e.g., 3x30sec isometrics, 3/2/1 and 2x12). This can work
very well if one needs more upper body mass while sticking to leg size and improving
strength or if someone wants to emphasize the most specific exercise or quality and so
forth. Keep in mind that categorizations of qualities, methods, and movement patterns
are up to you and the athletes you coach. Thus, you are free to experiment with this
framework.
Slots can also be linked (e.g., apply same set and rep schemes for upper body
pulling and hinge movements, or apply different set and rep schemes for the same
objective or quality). Possible combinations are unlimited, and this represents a very
fruitful tool or framework that I will expand upon in Chapter 5, where I am going to talk
about horizontal and vertical planning, as well as divisive and un-divisive approaches.
The slots approach, and hence the variation quadrant can be applied to strength
specialist as well. For example, Mike Tuchscherer has days with different specificity and
movement pattern slots. It bears repeating that this represents a tool, rather than a
specific sequence you need to follow. I highly suggest checking the Tier system by Joe
Kenn (Kenn, 2003), as an example of how this approach28 is applied to athletic strength
training (strength generalist).
Most gyms are organized (if you are lucky) using functional units (see Figure
28 It is actually the opposite - I have been highly influenced by Joe Kenn Tier System (Kenn, 2003), that
understanding combinatorics involved led me to find common denominators and propose the slots
approach.
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3.24), most likely around the squat rack. Although this doesn’t necessarily need to be
the case, the idea of having units is particularly useful if you are working with more
than one athlete at the same time.
Group A Group B
Figure 3.24. Functional units. Gyms are usually organized around the squat racks.
Figure 3.24 depicts two functional units that involve four stops, where for
example 2x8 (2 athletes per station) athletes can work out at the same time. This way
one can maintain some type of order during the workout, mainly if there is a time limit
to finish (e.g. you have 20 min to finish these exercises).
Group A Group B
Mobility Mobility
Bands, slide- Core Bands, slide-
boards, massage Mini bands, roll- outs, paralle�es… boards, massage
tables, foam tables, foam
rollers… rollers…
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Circuit A Circuit B
Squat Rack Sta�on Split Squat Bench Press
Mobility Sta�on Lat Stretch Stretch
DB Sta�on KB Press SL RDL
Core Sta�on Roll-out Palloff Press
Figure 3.26. Exercises selection based on the equipment and functional unit constraints
Proper organization will maintain the flow between multiple athletes and avoid
any potential bottlenecks. Sometimes you do need to see it in action in order to pinpoint
potential issues with the equipment and the flow. If you are a single coach, or there is
a insufficient number of coaches, you need to be very selective with coaching intensive
exercises and limit it to one per circuit,and hopefully located very close between the
groups. In examples here, you will probably stick to coaching Split Squat at the squat
rack station. If you have multiple exercises that you need to be present at, you will be
having a hard time coaching and you will eventually have to decide what is of a greater
importance at the moment.
You also need to pay close attention to minimize athletes asking you stuff while
you are coaching. For example, athlete interrupts you while you are coaching Split
Squat to ask you how much they need to lift and for how many reps on the KB Press. For
this reason, particularly for coaching groups, I prefer to use a percent-based approach
and give some flexibility to athletes (see Chapter 5), rather than give them full freedom.
Workout card can be personalized and given to athletes (unless you have soccer athletes
who keep losing their workout cards), or printed somewhere centrally on a bigger paper
or using some type of a projector or touch screen with athletes and exercises enlisted.
These strategies will be covered in more detail in Chapter 5.
1RM relationships
Since I am a proponent of percent-based approach (as a general framework, or
as a starting point of implementation of the other methodologies), how does one know
1RMs (or one-repetition-maximums) for exercises? Next chapter will deal with 1RMs in
detail, mainly how they are estimated for the main movements (see Figure 3.15), which
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is another reason why they are considered to be main. But how does one know 1RMs for
all the other exercises? For example, if I know someone’s bench press 1RM, how can I
prescribe DB Bench Press?
Having said this, how does one estimate 1RMs of all assistance movements?
Dan Baker (Baker, 2015) was one of the first to my knowledge to suggest the
following table (Figure 3.27)
Upper Body Press Upper Body Pull Lower Body Squat and Hinge
Bench Press 100% Supinated Pull-Up 100% Full Squat 100%
Decline Press 105% Pronated Pull-Up 95% Front Squat 80%
Incline Press 80% Supinated Pull-Down 95% Overhead Squat 70%
Narrow Grip BP 90% Pronated Pull-Down 85% Lunge 40%
Close Grip BP 80% Wide Grip Front PLD 80% Step-Up 40%
DB Bench Press each 33% Wide Behind Neck PLD 75% 1-leg Squats 40%
Push Press 75% Seated Row 75% Lateral Lunge 25%
Military Press 55% Bench Pull 65% Romanian DL 75%
Press Behind Neck 55% Upright Row 50% Power Shrug 85%
DB Overhead Press 17.5% 1-arm DB Row each 33% Clean Pull 85%
For example, if you know your or your athlete’s back squat 1RM, let’s say 150kg,
then you can expect that he or she is able to lift approximately 75% of 150kg in the
Romanian Deadlift (or RDL), which is 110kg. If one lifts 120kg in the bench press, his
1RM in the dumbbell bench press is approximately 33% of 120kg, or 40kg (each hand).
Of course, this varies for every individual. The point is not being precise, but having
some prior that we can update (see Chapter 1).
It is easy to jump to the conclusion, that there is something wrong with someone
lifting 150kg in the back squat, but not being able to lift 110kg in the RDL. But that is
not the purpose of this table - the aim is, when the new exercise is introduced, one
can develop a MVP (minimum viable product) and start with that. It is not to identify
weaknesses (e.g., comparing clean to front squat, although useful sometimes; see GUT
and substance - form complementary pair, where front squat is a potential one should
realize or manifest in the clean), but to have a rough gauge to help prescribe weights
and reps.
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From Chapter 1 you remember that we always make prediction mistakes, but I
want to make sure that those are Type I errors (undershooting). For this reason, we
usually don’t use 1RMs, but EDMs (Every Day Maximum), which is approximately 80-
90% of 1RM. This makes predictions conservative and most likely undershooting the
real 1RMs (which is better than overshooting, since you can always increase the weight,
plus one feels much better being able to do MORE rather than LESS of what is being
prescribed). But again, the precise prediction is not the goal - the goal is a forum for
action, or having something good enough for you to start implementing (without losing
time testing and finding the perfect estimate) and iterating. Next chapter will go deeper
into estimation through iteration approach to 1RM estimation.
For this reason, Dan Baker table is extremely useful for the first iteration,
when one knows 1RMs/EDMs of the main moves but doesn’t know 1RMs for all other
assistance exercises.
Searching the web (Boyle, 2011; Millette, 2014; Shute, 2015; Thibaudeau, 2015;
“Olympic Weightlifting Calculator,” 2017; Waxman, 2017) and from my personal
experience, I managed to create the following 1RM tables for upper body, lower body
and combined. Missing values were input using the script I wrote in the R language
(RStudio Team, 2016; R Core Team, 2018). First, I filled in the known relationships,
and then I let the iterative algorithm to find the missing values. Perfect? Hell no, but a
good starting point. Just don’t be a stupid and try to predict 1RM in the hang clean from
barbell curls. That being said, try to stick to the same movement pattern for the most
reliable prediction.
Upper Body
Figure 3.28 contains relationship matrix for the upper body push and pull
movements. Ideally, you want to stick within movement pattern when it comes to
prediction, although combining the two is possible, but be conservative.
Let’s say that one wants to predict military press from known bench press.
Finding military press on the rows and bench press on the columns indicate that the
relationship is around 55%.
So, if your bench press is 120kg, military press is around 66kg. Again, this is a
starting rough estimate, which will differ from person to person.
For exercises where you are lifting your bodyweight (BW), such as dips and pull-
up variations, one needs to take BW into account. For example, if you weight 85kg and
lift 40kg in the pull-up for 1 rep (1RM), then your 1RM in the pull-up is 85kg + 40kg,
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which is equal 125kg. As you will read in the next chapter, one should use 125kg (total
system 1RM) when prescribing strength training using a percent-based system, rather
than 40kg (only external load).
Millitary Press
Preacher Curl
Close Grip BP
Upright Row
Bench Press
Seated Row
Floor Press
Push Press
Bench Pull
Chin-Up
Pull-Up
Dips
Bench Press 100% 95% 125% 85% 125% 110% 285% 135% 180% 500% 95% 100% 100% 110% 120% 125% 125% 145% 190% 270% 250%
Decline Bench Press 105% 100% 130% 90% 130% 115% 300% 145% 185% 525% 100% 105% 105% 115% 125% 130% 130% 150% 200% 285% 260%
Incline Bench Press 80% 75% 100% 65% 100% 90% 230% 110% 140% 400% 75% 80% 80% 90% 95% 100% 100% 115% 150% 215% 200%
Dips 120% 115% 150% 100% 150% 130% 340% 160% 210% 595% 110% 120% 120% 130% 140% 150% 150% 170% 225% 320% 300%
Close Grip BP 80% 75% 100% 65% 100% 90% 230% 110% 140% 400% 75% 80% 80% 90% 95% 100% 100% 115% 150% 215% 200%
Floor Press 90% 85% 115% 75% 115% 100% 255% 120% 160% 450% 85% 90% 90% 100% 105% 115% 115% 130% 170% 240% 225%
DB Bench Press 35% 35% 45% 30% 45% 40% 100% 50% 60% 175% 35% 35% 35% 40% 40% 45% 45% 50% 65% 95% 85%
Push Press 75% 70% 90% 60% 90% 80% 210% 100% 125% 365% 70% 75% 75% 80% 85% 90% 90% 105% 140% 200% 185%
Millitary Press 55% 55% 70% 45% 70% 60% 160% 80% 100% 280% 55% 55% 55% 60% 65% 70% 70% 80% 105% 150% 140%
DB Overhead Press 20% 20% 25% 15% 25% 20% 55% 25% 35% 100% 20% 20% 20% 20% 25% 25% 25% 30% 40% 55% 50%
Chin-Up 105% 100% 135% 90% 135% 120% 305% 145% 190% 530% 100% 105% 105% 120% 125% 135% 135% 155% 200% 285% 265%
Pull-Up 100% 95% 125% 85% 125% 110% 290% 135% 180% 505% 95% 100% 100% 110% 120% 125% 125% 145% 190% 270% 250%
Supinated Pull Down 100% 95% 125% 85% 125% 110% 290% 135% 180% 505% 95% 100% 100% 110% 120% 125% 125% 145% 190% 270% 250%
Pronated Pull Down 90% 85% 115% 75% 115% 100% 260% 125% 160% 450% 85% 90% 90% 100% 105% 115% 115% 130% 170% 245% 225%
Wide Grip Front PD 85% 80% 105% 70% 105% 95% 245% 115% 150% 425% 80% 85% 85% 95% 100% 105% 105% 120% 160% 230% 210%
Wide Grip Behind Neck PD 80% 75% 100% 65% 100% 90% 225% 110% 140% 400% 75% 80% 80% 90% 95% 100% 100% 115% 150% 215% 200%
Seated Row 80% 75% 100% 65% 100% 90% 225% 110% 140% 400% 75% 80% 80% 90% 95% 100% 100% 115% 150% 215% 200%
Bench Pull 70% 65% 85% 60% 85% 75% 200% 95% 125% 350% 65% 70% 70% 75% 80% 85% 85% 100% 130% 185% 175%
Upright Row 55% 50% 65% 45% 65% 60% 150% 70% 95% 265% 50% 55% 55% 60% 60% 65% 65% 75% 100% 145% 135%
Single Arm DB Row 35% 35% 45% 30% 45% 40% 105% 50% 65% 185% 35% 35% 35% 40% 45% 45% 45% 55% 70% 100% 95%
Preacher Curl 40% 40% 50% 35% 50% 45% 115% 55% 70% 200% 40% 40% 40% 45% 45% 50% 50% 60% 75% 110% 100%
Let’s say you want to predict dips 1RM from known pull-ups 1RM. From the upper
body relationship matrix, dips are 120% of pull-ups, so:
Dips = 150kg
According to this formula, 1RM in dips is 150kg. Deducting BW, one gets 150kg -
85kg, or 65kg, which represents external load attached on the dip belt. If some of these
predictions seem too high, you should always lean on the side of conservatism.
What if you have multiple known exercises and want to predict the unknown
one? For example, you might know bench press, military press, and pull-ups, but you
want to predict incline bench press.
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Pull-Ups = 110kg
Using relationship matrix and the above we get three predictions for the incline
bench press:
We got 96, 105, and 88kg. Which one to use? The simplest approach would be to
take the average:
If you don’t mind this approach of giving more weight to the most similar
exercise, be my guest and use it. At the end of the day, it is still an estimate just like
everything else.
Lower Body
Figure 3.29 contains relationship matrix between lower body squat (push) and
hinge (pull), and Olympic lifting exercises. The calculus is precisely the same as with
the upper body movements
From Figure 3.29 we can see that Clean is around 75% of Back Squat. So, someone
back squatting 170kg, should probably clean around 125kg. The key word here is should.
For example, for someone never tried the clean before, you can be confident that this
value is much lower. If we look at the GUT model, the potential is there (i.e., back squat
performance), but the athlete needs to learn how to express or manifest it in the clean
(i.e., realization). More advanced lifters might have clean higher than 75% of the back
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squat, and you might use that as a starting hypothesis for experimentation through
iteration (agile periodization) and assume that maybe, just maybe, this athlete might
need to improve strength (i.e., potential) rather than trying to chase more volume
of specific realization work (i.e., Olympic lifting). I am definitely not against this
application of the relationship matrix, but I would be very cautious when making bold
claims.
Good Morning
Muscle Snatch
Clean and Jerk
Power Snatch
Lateral Lunge
Power Shrug
Power Clean
Hang Snatch
Front Squat
Hang Clean
Snatch Pull
Back Squat
Split Squat
Hip Thrust
Clean Pull
Step-Up
Deadli�
Snatch
Lunge
Clean
Jerk
Back Squat 100% 120% 80% 145% 200% 250% 250% 200% 335% 400% 135% 220% 100% 180% 135% 155% 135% 125% 155% 180% 140% 160% 255% 110% 120% 135%
Front Squat 85% 100% 70% 125% 170% 215% 215% 170% 285% 345% 115% 190% 85% 155% 120% 135% 115% 110% 135% 155% 120% 140% 220% 95% 100% 115%
Deadli� 125% 145% 100% 180% 250% 315% 315% 250% 415% 500% 165% 280% 125% 225% 165% 195% 165% 155% 190% 230% 175% 205% 320% 140% 150% 170%
Overhead Squat 70% 80% 55% 100% 140% 175% 175% 140% 230% 275% 90% 155% 70% 125% 90% 105% 90% 85% 105% 125% 95% 110% 175% 75% 80% 95%
Split Squat 50% 60% 40% 70% 100% 125% 125% 100% 165% 200% 65% 110% 50% 90% 65% 80% 65% 65% 75% 90% 70% 80% 130% 55% 60% 70%
Lunge 40% 45% 30% 60% 80% 100% 100% 80% 135% 160% 55% 90% 40% 75% 55% 60% 50% 50% 60% 75% 55% 65% 105% 45% 45% 55%
Step-Up 40% 45% 30% 60% 80% 100% 100% 80% 135% 160% 55% 90% 40% 75% 55% 60% 50% 50% 60% 75% 55% 65% 105% 45% 45% 55%
Good Morning 50% 60% 40% 70% 100% 125% 125% 100% 165% 200% 65% 110% 50% 90% 65% 80% 65% 65% 75% 90% 70% 80% 130% 55% 60% 70%
Lateral Split Squat 30% 35% 25% 45% 60% 75% 75% 60% 100% 120% 40% 65% 30% 55% 40% 45% 40% 40% 45% 55% 40% 50% 75% 35% 35% 40%
Lateral Lunge 25% 30% 20% 35% 50% 65% 65% 50% 85% 100% 35% 55% 25% 45% 35% 40% 35% 30% 40% 45% 35% 40% 65% 30% 30% 35%
Romanian Deadli� 75% 85% 60% 110% 150% 190% 190% 150% 250% 300% 100% 165% 75% 135% 100% 115% 100% 95% 115% 135% 105% 120% 190% 85% 90% 100%
1-Leg Romanian Deadli� 45% 50% 35% 65% 90% 115% 115% 90% 150% 180% 60% 100% 45% 80% 60% 70% 60% 55% 70% 80% 60% 75% 115% 50% 55% 60%
Hip Thrust 100% 115% 80% 145% 200% 250% 250% 200% 335% 400% 135% 220% 100% 180% 130% 155% 130% 125% 155% 180% 140% 160% 255% 110% 120% 135%
1-Leg Hip Thrust 55% 65% 45% 80% 110% 140% 140% 110% 185% 220% 75% 120% 55% 100% 75% 85% 70% 70% 85% 100% 75% 90% 140% 60% 65% 75%
Clean and Jerk 75% 85% 60% 110% 150% 190% 190% 150% 250% 300% 100% 170% 75% 135% 100% 125% 95% 95% 115% 140% 105% 125% 195% 85% 90% 105%
Snatch 65% 75% 50% 95% 130% 160% 160% 130% 215% 260% 85% 145% 65% 115% 80% 100% 85% 80% 100% 120% 90% 105% 165% 70% 75% 90%
Clean 75% 90% 60% 110% 155% 190% 190% 155% 255% 305% 100% 170% 75% 140% 105% 120% 100% 95% 120% 140% 105% 125% 195% 85% 90% 105%
Jerk 80% 90% 65% 115% 160% 200% 200% 160% 265% 320% 105% 175% 80% 145% 105% 125% 105% 100% 120% 145% 110% 130% 205% 90% 95% 110%
Power Clean 65% 75% 50% 95% 130% 160% 160% 130% 215% 260% 85% 145% 65% 120% 85% 100% 85% 80% 100% 120% 90% 105% 165% 70% 75% 90%
Power Snatch 55% 65% 45% 80% 110% 135% 135% 110% 185% 220% 75% 120% 55% 100% 70% 85% 70% 70% 85% 100% 75% 90% 140% 60% 65% 75%
Hang Clean 70% 85% 60% 105% 145% 180% 180% 145% 240% 290% 95% 160% 70% 130% 95% 115% 95% 90% 110% 130% 100% 115% 185% 80% 85% 100%
Hang Snatch 60% 70% 50% 90% 125% 155% 155% 125% 205% 245% 80% 135% 60% 110% 80% 95% 80% 75% 95% 110% 85% 100% 160% 70% 75% 85%
Muscle Snatch 40% 45% 30% 55% 80% 100% 100% 80% 130% 155% 50% 85% 40% 70% 50% 60% 50% 50% 60% 70% 55% 65% 100% 45% 45% 55%
Power Shrug 90% 105% 70% 130% 180% 225% 225% 180% 300% 360% 120% 200% 90% 165% 120% 140% 120% 115% 140% 165% 125% 145% 230% 100% 105% 125%
Clean Pull 85% 100% 70% 120% 170% 210% 210% 170% 280% 340% 115% 190% 85% 155% 110% 130% 110% 105% 130% 155% 120% 135% 215% 95% 100% 115%
Snatch Pull 75% 85% 60% 105% 145% 185% 185% 145% 245% 295% 100% 165% 75% 135% 95% 110% 95% 90% 115% 135% 100% 120% 185% 80% 85% 100%
Combined
Figure 3.30 contains major exercises from upper body push and pull, lower body
squat and hinge, and Olympic lifting categories. Since the numbers are estimated using
the iterative algorithm, they might differ between tables (Figure 3.28 and Figure 3.29).
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Romanian Deadli�
Overhead Squat
DB Bench Press
Muscle Snatch
Clean and Jerk
Power Snatch
Military Press
Power Clean
Bench Press
Front Squat
Snatch Pull
Back Squat
Split Squat
Push Press
Bench Pull
Hip Thrust
Clean Pull
Chin-Up
Deadli�
Snatch
Clean
Jerk
Bench Press 100% 180% 135% 285% 95% 145% 270% 75% 100% 60% 100% 110% 155% 75% 100% 100% 95% 120% 110% 140% 195% 90% 105%
Military Press 55% 100% 80% 165% 55% 80% 155% 45% 50% 35% 60% 65% 90% 45% 55% 55% 55% 70% 65% 80% 115% 50% 60%
Push Press 75% 125% 100% 210% 70% 105% 200% 55% 70% 45% 75% 80% 115% 55% 75% 75% 70% 90% 85% 105% 145% 65% 80%
DB Bench Press 35% 60% 45% 100% 35% 50% 95% 25% 30% 20% 35% 40% 55% 25% 35% 35% 35% 40% 40% 50% 70% 30% 35%
Chin-Up 105% 185% 140% 300% 100% 155% 285% 80% 100% 65% 110% 115% 160% 80% 105% 105% 100% 125% 120% 145% 210% 95% 110%
Bench Pull 70% 120% 95% 200% 65% 100% 190% 55% 65% 40% 70% 75% 105% 55% 70% 70% 65% 80% 80% 95% 135% 65% 75%
Single Arm DB Row 35% 65% 50% 105% 35% 55% 100% 30% 35% 25% 40% 40% 55% 30% 35% 35% 35% 45% 45% 50% 75% 35% 40%
Back Squat 135% 220% 175% 375% 125% 190% 355% 100% 120% 80% 135% 145% 200% 100% 135% 135% 125% 155% 155% 180% 255% 120% 135%
Front Squat 100% 190% 145% 310% 100% 155% 295% 85% 100% 65% 110% 120% 165% 85% 120% 110% 105% 130% 125% 150% 215% 100% 115%
Deadli� 165% 285% 220% 470% 155% 235% 445% 125% 150% 100% 165% 180% 250% 125% 165% 165% 155% 195% 190% 230% 320% 150% 170%
Romanian Deadli� 100% 170% 130% 280% 95% 140% 265% 75% 90% 60% 100% 110% 150% 75% 100% 100% 95% 115% 115% 135% 190% 90% 100%
Overhead Squat 90% 160% 120% 260% 85% 130% 245% 70% 85% 55% 90% 100% 140% 70% 90% 90% 85% 105% 105% 125% 175% 80% 95%
Split Squat 65% 115% 90% 185% 60% 95% 175% 50% 60% 40% 65% 70% 100% 50% 65% 65% 60% 75% 75% 90% 130% 60% 70%
Hip Thrust 130% 230% 175% 375% 125% 190% 355% 100% 120% 80% 135% 145% 200% 100% 130% 130% 125% 155% 150% 180% 255% 120% 135%
Clean and Jerk 100% 180% 130% 280% 95% 140% 265% 75% 85% 60% 100% 110% 150% 75% 100% 95% 95% 125% 115% 140% 195% 90% 105%
Clean 100% 175% 135% 290% 95% 145% 275% 75% 90% 60% 105% 110% 155% 75% 105% 100% 95% 120% 120% 140% 200% 90% 105%
Jerk 105% 185% 140% 300% 100% 150% 285% 80% 95% 65% 105% 115% 160% 80% 105% 105% 100% 125% 120% 145% 205% 95% 110%
Snatch 85% 145% 115% 240% 80% 120% 230% 65% 75% 50% 85% 95% 130% 65% 80% 85% 80% 100% 100% 120% 165% 75% 90%
Power Clean 90% 150% 115% 250% 80% 125% 235% 65% 80% 55% 90% 95% 130% 65% 90% 85% 85% 100% 100% 120% 170% 80% 90%
Power Snatch 70% 125% 95% 205% 70% 105% 195% 55% 65% 45% 75% 80% 110% 55% 70% 70% 70% 85% 85% 100% 140% 65% 75%
Muscle Snatch 50% 90% 70% 145% 50% 75% 140% 40% 45% 30% 50% 55% 80% 40% 50% 50% 50% 60% 60% 70% 100% 45% 55%
Clean Pull 110% 195% 150% 315% 105% 160% 300% 85% 100% 70% 115% 120% 170% 85% 110% 110% 105% 130% 130% 155% 215% 100% 115%
Snatch Pull 95% 165% 130% 275% 90% 140% 260% 75% 90% 60% 100% 105% 145% 75% 95% 95% 90% 110% 110% 135% 185% 85% 100%
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Trust me - enlist all the exercises you can think of, and keep updating the list as
soon something new crosses your mind. This is just a mental dump, and it will allow
you to easily find exercises later on, rather than breaking your head against the wall
every time you need to write a new program.
–– Name
–– Category (e.g., grinding, ballistic)
–– Pattern (e.g., push, pull, squat, hinge)
–– Variant (e.g., horizontal, vertical, single leg)
–– Relationship to the main exercise (e.g., 55% to Back Squat)
–– Percent of BW used (usually 0%, but 100% for dips and pull-ups)
–– Equipment used (useful to filter out exercises based on your equipment constraints)
–– Extra Note
You are more than welcome to come with your own list of exercises, and I think
it is extremely handy. You are also free to go with your individual columns, and add
additional ones, such as coaching dependent (for example if you need to be there to
observe and coach), and so forth.
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The next chapter will expand on the topic of 1RM estimation, as well as how to
prescribe using percent-based approach.
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4 Prescription
Before diving deep into the planning section, it is important to understand
the basis of the percent-based approach to strength training, particularly what these
percentages are based upon, how to test 1RM and prescribe a training while using it
as a reference point, how to compare individuals and other topics. As explained in
the previous chapter, we made a rough division of the exercises into grinding and
ballistic movements. Most of this chapter will deal with the grinding movements, but
applications to ballistic movements will be covered as well in the later section. The
reason for this is to avoid confusion - prescribing for ballistic movements is a bit trickier
and it is important to digest grinding ones first for easier comprehension. Let’s start by
discussing the concept of intensity.
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Exer�on Intent
Reps, RPE, RIR, V-drop, V-stop Initial velocity
?? RIR-Velocity
Profile
Figure 4.1. Intensity Trinity; or three components of intensity
Load – relates to the weight the athlete is lifting in a given exercise expressed
either in absolute terms (i.e., kilograms or pound), or in relative terms using the percentage
of one’s 1RM (% of 1RM). For example, if an athlete is performing bench press with
100kg (absolute load), and his known 1RM is 110kg, then the load is 90% (relative load).
Additional way to describe and prescribe intensity would be using repetition-maximums
or RM. For example 12RM load is the weight that can be lifted for 12 reps without technical
failure. This type of load prescription combines load with the exertion component and
utilized load-exertion relationship or table (see later in the chapter). Novel way to express
load is using velocity (i.e., initial rep should have mean concentric velocity of 0.8 m/s),
but this type of load description utilizes load-velocity profile (see later in this chapter)
and demands special equipment for measurement.
Sometimes athletes’ bodyweight needs to be taken into account (e.g., chins, pull-
ups, dips and even squats). For this reason we differ between external load (external
weight attached, using barbell or dip belt) and total system load (which is total load that
athlete is lifting or overcoming, usually bodyweight plus external load). As you will read
later in this chapter, we can use both when prescribing using a percent-based approach.
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For example, prescribing squat with 1/3/2/X tempo means the following: hold
for 1 second at the top, lower down for 3 seconds, hold for 2 seconds at the bottom, and
lift as fast as possible (“X”) on the way up. These tend to become a bit confusing in the
pulling movements and deadlift, where one starts with the concentric movement first.
In this case I suggest writing tempo with a note to avoid confusion.
Different authors and coaches prescribe lifting tempo using different order of the
phases than defined here (e.g., lowering-eccentric / bottom-stop / lifting-concentric
/ top-stop), or only using three numbers (e.g., lowering-eccentric / bottom-stop /
lifting). Nothing wrong with either, just make sure to communicate it clearly.
RIR RPE
0 10 → Failure!
1 9
2 8
3 7
4 6
Table 4.1. Relationship between Reps In Reserve (RIR) and Rate of Perceived Exertion (RPE). This is
simplification, since relationship is not linear.
Please note that these are subjective ratings. This means that athletes give these
ratings after a given set is finished. Another implementation of these is conceptual which
is useful in planning and progression (as will be covered in Chapter 5). I personally
prefer to use RIR, because it is conceptually simpler, and I will use it in the load-exertion
tables and formulas (see later in this chapter).
Using the previous example, performing 8 reps with 12RM load represents sub-
maximal exertion with 4 RIR. RPE is in this case around 6. Performing 12 reps with
12RM represents maximal exertion with 0 RIR and 10 RPE. Lab coats would probably
complain how these are non-linear and depend on the relative load (%1RM), body part,
exercise, gender, and the alignment of Alpha Centauri A with Proxima Centauri in the
closest galaxy to Milky Way. As stated numerous times already, I am not trying to provide
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precision, but meaning (forum for action). As you will read in the later in this chapter
and in Chapter 5, RIR represents an actionable concept for planning progressions in
training programs.
Besides RPE and RIR, there is a concept of relative intensity (RI) that express
exertion as percent of maximal reps. Using the same example, performing 8 reps with
12RM represents, 8 / 12 or 66% RI. Although some coaches prefer this approach, I am
not a big fan, since it is biased to reps being performed (e.g. compare 8 reps with 12RM
which is equal to 4RIR and 66% RI to 4 reps with 8RM which is also equal to 4RIR but
50% RI).
One such simplistic and wrong, but very useful table, is Epley’s table (Epley, 1985;
Wood, Maddalozzo & Harter, 2002) or formula (Table 4.2) popularized by Jim Wendler
5/3/1 books (Wendler & Koss, 2013; Wendler, 2017)
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Max Reps 1 2 3 4 5 6 7 8 9 10
% 1RM 100% 94% 91% 88% 86% 83% 81% 79% 77% 75%
Max Reps 11 12 13 14 15 16 17 18 19 20
% 1RM 73% 71% 70% 68% 67% 65% 64% 63% 61% 60%
Table 4.2. Epley’s Load-Max Reps table
or
Does this prediction formula works for everyone and for every exercise? No! But
it is simple enough to be useful. Besides, when we make prediction errors, and we do
make them, we want to make Type I errors (undershooting; see Chapter 1). More about
this later in this chapter.
You can use this table and formula as rough estimates. For example, you can
probably do 5 reps with approximately 85% 1RM.However, it must be noted again that
some individuals differ drastically. For this reason, use this prediction (and everything
else in this manual) as a simple prior that you update (see Bayesian updating in Chapter
1) as you collect more data. If needed, you can also make individualized Load-Max Reps
table by performing at least 3 sets to failure with different loads (e.g., 40, 60 and 80%
1RM) and then use linear or polynomial regression (or trying to find individualized
parameter, which according to Epley’s formula is equal to 0.0333 for the average
athlete). This can be done (or can be estimated from training logs using embedded
testing method from the Agile Periodization, which will be explained in Chapter 5) for
strength specialists, but most of the time, it is not needed for the strength generalists (nor
there is time to do so).
Epley’s table and formula can also be used to predict 1RM. For example, if you
lifted 100kg for 6 reps, according to Table 4.2 this represents 83% 1RM. To estimate
1RM, you need to divide 100kg with 0.83, which is equal to 120kg. Faster way, than
referring to Table 4.2 is using the following equation:
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1RM = 20 + 100
1RM = 120kg
The beauty of Epley’s equation is in its simplicity. And it is very easy to remember.
There are numerous uses of this simple equation, as you will soon see.
Load-Exertion Table
Combining load-max reps table with RIR as a metric of proximity to failure
(exertion), we get the next very usable table that is helpful in prescribing and analyzing
training programs (Table 4.3). This table represent one of the cornerstones of the
percent-based approach described in this manual.
Exer�on / Reps in Reserve (RIR)
% 1RM
Max reps 1 rep short 2 reps short 3 reps short 4 reps short 5 reps short 6 reps short 7 reps short 8 reps short 9 reps short 10 reps short 11 reps short 12 reps short
100% 1
94% 2 1
91% 3 2 1
88% 4 3 2 1
86% 5 4 3 2 1
83% 6 5 4 3 2 1
81% 7 6 5 4 3 2 1
79% 8 7 6 5 4 3 2 1
77% 9 8 7 6 5 4 3 2 1
75% 10 9 8 7 6 5 4 3 2 1
73% 11 10 9 8 7 6 5 4 3 2 1
71% 12 11 10 9 8 7 6 5 4 3 2 1
70% 13 12 11 10 9 8 7 6 5 4 3 2 1
68% 14 13 12 11 10 9 8 7 6 5 4 3 2
67% 15 14 13 12 11 10 9 8 7 6 5 4 3
65% 16 15 14 13 12 11 10 9 8 7 6 5 4
64% 17 16 15 14 13 12 11 10 9 8 7 6 5
63% 18 17 16 15 14 13 12 11 10 9 8 7 6
61% 19 18 17 16 15 14 13 12 11 10 9 8 7
60% 20 19 18 17 16 15 14 13 12 11 10 9 8
1 100% 94% 91% 88% 86% 83% 81% 79% 77% 75% 73% 71% 70%
2 94% 91% 88% 86% 83% 81% 79% 77% 75% 73% 71% 70% 68%
3 91% 88% 86% 83% 81% 79% 77% 75% 73% 71% 70% 68% 67%
4 88% 86% 83% 81% 79% 77% 75% 73% 71% 70% 68% 67% 65%
5 86% 83% 81% 79% 77% 75% 73% 71% 70% 68% 67% 65% 64%
6 83% 81% 79% 77% 75% 73% 71% 70% 68% 67% 65% 64% 63%
7 81% 79% 77% 75% 73% 71% 70% 68% 67% 65% 64% 63% 61%
8 79% 77% 75% 73% 71% 70% 68% 67% 65% 64% 63% 61% 60%
9 77% 75% 73% 71% 70% 68% 67% 65% 64% 63% 61% 60% 59%
10 75% 73% 71% 70% 68% 67% 65% 64% 63% 61% 60% 59% 58%
11 73% 71% 70% 68% 67% 65% 64% 63% 61% 60% 59% 58% 57%
12 71% 70% 68% 67% 65% 64% 63% 61% 60% 59% 58% 57% 56%
13 70% 68% 67% 65% 64% 63% 61% 60% 59% 58% 57% 56% 55%
14 68% 67% 65% 64% 63% 61% 60% 59% 58% 57% 56% 55% 54%
15 67% 65% 64% 63% 61% 60% 59% 58% 57% 56% 55% 54% 53%
16 65% 64% 63% 61% 60% 59% 58% 57% 56% 55% 54% 53% 52%
17 64% 63% 61% 60% 59% 58% 57% 56% 55% 54% 53% 52% 51%
18 63% 61% 60% 59% 58% 57% 56% 55% 54% 53% 52% 51% 50%
19 61% 60% 59% 58% 57% 56% 55% 54% 53% 52% 51% 50% 49%
20 60% 59% 58% 57% 56% 55% 54% 53% 52% 51% 50% 49% 48%
The above two tables (Table 4.3) are identical, they are just organized in a different
way to help find either a number of reps that needs to be performed, or percentage that
needs to be used. Here are two examples:
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1. Training program calls for using 80% 1RM at 3 RIR. How many reps should be
performed in a set? Using the top table, seek for 80% row in “%1RM” column (or
close to it) and then find the intersect with 3 RIR column. The answer is 4-5 reps.
2. Training program calls for doing 5 reps at 2 RIR. What percentage should you use?
Using the bottom table, look for 5 reps row in the “# Reps” column, and then find
the intersect with 2 RIR column. The answer is around 81% 1RM.
The general rule of thumb (heuristic) would be that the more volume you perform
(be it number of sets in a single workout, or frequency of workouts) then the further
right you should go on the table (selected higher RIR). Later in Chapter 5 you will see
the application of this concept and the extension of the Load-Exertion table used to
planning progressions.
or
Let's apply these equations to a few examples. Training program calls for doing
5 reps at 2 RIR, what %1RM should one be using (given Epley’s equation as a prediction
model)? Let’s plug these into equation:
%1RM = 1 / (0.0333 x (5 + 2) + 1)
%1RM = 1 / (0.0333 x 7 + 1)
%1RM = 1 / (0.2331 + 1)
%1RM = 1 / 1.2331
%1RM = 81%
Let’s do another example. Training program calls for using 80% 1RM at 3 RIR.
How many reps should be performed in a set?
Reps = 4.5
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Similarly to Load-Max Reps equation, we can use known weight, reps and RIR to
predict 1RM. The equation is the following:
This is very useful for ongoing monitoring and prediction of 1RM when athletes
provide RIR after each set. Let’s assume that athlete perform squats with 150kg for 3
reps, and give subjective rating of exertion level of 2RIR. Predicted 1RM is the following:
1RM = 175kg
According to Epley’s model, predicted 1RM is 175kg. Let’s assume that after few
weeks of training similar workout is performed, with 160kg for 2 reps at 1RIR. Did the
athlete improve?
1RM = 176kg
The new estimated 1RM is 176kg. Assuming reliable RIR feedback, it seems that
this individual is maintaining his or her level of strength (as estimated with predicted
1RM). This represent latent (or estimated) strength, since the true changes need to be
demonstrated with a proper test. Anyway, these predictions can be quite useful as a sub-
maximal estimate, and hence can be done all the time (where true demonstrations of
strength can be only done occasionally). This concept represents embedded testing.
When combining training monitoring with embedded testing, through iterations, one
can quickly gain insights if certain type of planning works for a particular individual
(again, assuming there is no planned overreaching, and hence the expected drop in
both latent/estimated and manifested performance).
Please note that these represent Small World models that could be useful, assuming
honest and reliable subjective rating (which is questionable) and reliable equation
for particular individual (which is questionable). But, assuming the errors are stable
across time, and hence assuming error is constant, changes in predicted 1RM using the
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above equation can be insightful and indicative of potential changes in the real 1RM
(or could be indicative of potential change, rather than the exact prediction). Together
with occasional max reps testing, true 1RM testing, and load-velocity profiling, this
variation of embedded testing can be useful in providing insights whether the training
program is working across sprint iterations. These can also go together with the training
load in a more elaborate predictive model, when we want to figure out which training
variables influence changes in predicted 1RM, which will give us more insight for future
experimentations (see Figure 2.13 in Chapter 2). I will expand on these concepts in
Chapters 5 and 6.
There are similar tables to the Load-Exertion table, and one of the most common
is the one that utilize Relative Intensity, but I found that approach to be biased toward
high % 1RM and generally confusing for practitioners. For that reason, Load-Exertion
table is my preferred option, and as you could have witnessed, it is a very handy tool.
1. Establish 1RM
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Before getting into methods for establish 1RM, it must be stated that 1RM is
not a single, objective, ontological construct. I like to differentiate between the three
different types of 1RM (see Figure 4.2)
1RM
Compe��on Maximum (CM)
Every Day Maximum (EDM) is the level of performance that you can achieve
without any major arousal, music or hot girls in the gym. Something you can lift just by
walking to the gym, and listening to Mozart. Hence the name “every day maximum”.
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It can be argued that there might be more “maximums”, but three components
of this model are more than enough to get the message across, and that message is that
there are multiple 1RMs. The question is, which one are we measuring and which one
should we use to program the training?
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the ceiling, forcing the adaptation, expressing what one already has)29. Having said this,
I believe that EDM should be used to program and prescribe the strength training30.
The question that naturally follows, is that if EDM is used to program the
training, how should we approach testing or estimating EDM? Some authors (such
as Jim Wendler) suggest using 80-90% of your Training Maximum (or “reported”
maximum) to base your training cycle or phase. This is very useful heuristic, since
most of the reported training maximums are over-bloated. Hence, it is better to be safe
than sorry (see Chapter 1 on overshooting versus undershooting errors), and base your
training cycles using conservative 1RM (in this case 80-90% of TM, which is pretty
much similar if not equal to EDM).
In this manual, I use EDM and 1RM interchangeably, particularly when I refer
to %1RM. Ideally, these should be percentages of your EDM (particularly during the
pulling-type of programs; see next chapter). If you use your CM or TM, please use 80-
90% of those when starting a training release. This will make sure that we are wrong in
the undershooting direction, rather than overshooting which can be more costly.
If you plan performing 1RM testing you want to use to prescribe training, I suggest
your testing to be performed in a “calm” environment without pounding your chest
like a gorilla. Otherwise, you better deduct 10-20% just to be safe. As will be explained
soon, there might not be the need to re-test 1RM, but rather use fixed increments in
weights (see Chapter 6). But more on that later.
To summarize the things said so far: there are three 1RMs: Competition
Maximum, Training Maximum and Every Day Maximum. The objective of training is to
“pull” EDM up, rather than to “push” CM/TM up and to try to “force” the progression
and adaptation (at least most of the time - see next chapter). Use your EDM to prescribe
29 This can be considered one aspect of periodization, or should I call it ‘cycling’ principle or sport form
development. One needs to develop the underlying potential, but to learn to express it when it is needed.
Sometimes, in order to really develop the underlying potential, one needs to ‘disrupt’ the expression, and
vice versa; when one works too much on expression, development stagnates or goes into recession. Thus,
these two represent complementary aspects. Some sports have them more separated (longer prep season
compared to competition season) and some have them more intertwined (shorter prep season and long
competition season). More about this and the concept of the sport form in the next chapter.
30 As you will read in the next chapter, this is the case for the pulling-type of programs (“raise the floor”
or how Dan John calls them - “Park Bench Workouts” (John & Tsatsouline, 2011; John, 2013)). When one
is peaking and really “pushing the ceiling” (pushing-type of workouts, or as Dan John calls them - “Bus
Bench Workouts’) then TM or even CM should be used for prescription.
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training and try to estimate EDM rather than TM. In the case you are not sure what is
your EDM, deduct 10-20% from your TM.
There are numerous protocols for 1RM testing, and the goal is to find your 1RM
without causing too much fatigue with too many “warm-up” sets and maximum
attempts. The simple protocol might be the following:
3. Use 90% of estimated 1RM and perform 1 rep (if you believe your athletes that
estimated or reported 1RM are honest and not overblown). Rest 2-4min
4. Athletes now increase the weight and begin finding their 1RM. A series of single
attempts should be completed until a 1RM is achieved.
5. Rest periods should remain at 3-5 minutes between each single attempt and load
increments typically range between 2.5-5%.In general, 1RMs should be achieved
within 3-5 attempts. If failing to lift certain weight, athletes can decrease the load
for 2.5-5% and try few more times.
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As explained before, the key is to find 1RM by increasing and decreasing weights
of the single attempts, but not exceeding 5 total tries. If multiple 1RMs are performed
(i.e. for back squat and bench press) then longer rest period is advised (e.g., 5-10min)
between exercises. Here is the hypothetical example of a 1RM test for the bench press:
1. While talking to the athlete, he mentions he could lift approximately 140kg on the
bench press. Since we understand that athletes are irrational lying scumbags, we are
going to test it, but we are going to use athletes reported values for initial weights
and increments.
2. We decided to test the strict bench press with 2-sec hold at the chest. The athletes
complains (well, duh).
3. After a warmup and a few sets with 20 & 40kg, we begin the test
4. Initial weight set to 50% of reported 1RM (140kg), which is 70kg. Athlete performs
5 reps with a 2 sec pause at the chest
6. Second set is done with 75% of reported 1RM (140kg), which is 105kg. Athlete
performs 3 reps with a 2 sec pause at the chest. Last rep was shaky. You decide to
skip the 90% set because he might have been lying about his 1RM.
7. Take 3min off. Athlete asks to play 8 Miles by Eminem, you say “Fuck that shit!” and
go and play Spring by Vivaldi.
8. Athlete decides to increase for 10kg, which is 115kg. Performs one perfect rep
10. Decide to increase for extra 10kg, which is 125kg. Performs one grindy rep.
11. Take 3min off. Asks again to play Eminem. You agree to play “Ride Of The Valkyries”
by Richard Wagner. That gives him little “oomph” while staying within limits of
EDM.
12. Wants to increase for extra 10kg. You roll your eyes (him not seeing it). 135kg. Failed
13. Take 3min off. Athlete blames you and your music choice (and the fucking 2-sec
pause at the chest).
14. Decided to reduce to 130kg. Slow lift but within technical requirements
17. No need to micro-load this stuff with 130.63kg. We accept 130kg to be his 1RM (EDM,
assuming Wagner didn’t cause too much arousal).
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The above example shows the typical 1RM testing. We managed to find 1RM using
5 sets (excluding two warm-ups). Another constraint might be giving time limit (after
warm-up sets) rather than limiting to 3-5 sets. For example, “Lads, you have 20minutes
to find your 1RM. Timer starts.... NOW!”. And accept the highest technically sound rep
as 1RM. It is up to the athletes to select weight and rest periods. This approach might
work better with athletes already familiar with 1RMs, but not so with beginners (or
soccer players) who need more constraints and guidance in 1RM testing.
The key is not finding the perfect protocol, but rather sticking to the same
protocol over time.
3. Use 80-90% of estimated 1RM and perform maximal number of reps (while staying
within technical requirements of the exercise).
For example, athlete performed maximum 5 reps with 150kg in the back squat.
1RM = 25 + 150
1RM = 175kg
So according to Epley formula, 1RM of our athlete will be around 175kg. Another
option would be to use Load-Max Reps table (see Table 4.2).
The beauty of using reps to technical failure method is that it can be “embedded”
into a workout (which is one of the ideas of the Agile Periodization). Rather than doing
true 1RM test, one can just perform reps to technical failure at the end of the prescribed
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Set 1: 150kg x 3
Set 2: 150kg x 3
Set 3: 150kg x 3+
During the last prescribed set (denoted as a PLUS set), athlete is trying to perform
as much reps as possible. Usually, these should be capped at around 10 reps. Using this
as “embedded” testing, one can estimate 1RMs (or changes in the same) during the
workout. More on this in Chapter 6.
One can also create individualized rep max tables, but that is feasible only when
working with individual strength athletes (i.e., strength-specialists), rather than team
sport players (i.e., strength-generalists). It comes back to the satisficing concept -
something that is not perfect, but very usable, or good enough. Besides, individualized
rep max table will hold true only for a single lift, so planning other lifts cannot utilize
that knowledge. This is fine if your sport is powerlifting, so you really want to nail
down three exercises (bench press, squat and deadlift), but if you are team sport athlete
pursuing strength training as a means to an end, then having individualized rep max
tables for a few exercises would not be very practical - one would still need to use
heuristics when prescribing training for other exercises.
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1.0
0.8
0.6
0.4
0.2
Figure 4.3. Concentric mean velocity across loads during 1RM deadlift testing for three athletes.
Dashed horizontal line represents (group average) velocity at 1RM (v1RM), in this case 0.25 m/s
As can be seen from Figure 4.3, the higher the load, the slower the lift. This
relationship can be represented with the simple linear regression line. The point where
this line crosses the x-axis is termed L0, which can be conceptually understood as
some type of the isometric strength since the velocity is zero. But 1RM attempt doesn’t
happen at zero velocity, but rather at velocity of 1RM (v1RM). On Figure 4.3. this velocity
is represented with the horizontal dashed line. Every exercises has a specific v1RM (e.g.
bench press is around 0.15 m/s, back squat around 0.3 m/s and deadlift around 0.25
m/s, although this varies across individuals). Athletes also demonstrate variation of
the v1RM, so it is important to know one’s individual v1RM, although group mean is
a decent heuristic that could be used before individual v1RM is known (see Bayesian
updating in Chapter 1). The interesting thing is, is that individual v1RM seems to be
stable across training intervention. In plain English, this means that if your 1RM
improves or declines, velocity at 1RM attempt will tend to stay quite similar (this might
be more speculative statement, since research on this topic is ongoing). This allows one
to “predict” 1RM from sub-maximal attempts.
The reliability and predictive validity of this method is still being researched
and it is also topic of my PhD. Estimating 1RM using Load-Velocity profile is only
one potential use of the Velocity Based Training (VBT) (you can read more about it in
(Jovanovic & Flanagan, 2014)). The main application of VBT is using velocity to prescribe
training, rather than using %1RM and number of reps (I will expand on this topic later
in this chapter). For example, one might prescribe finding and lifting a weight with
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initial velocity of 0.5m/s and stopping the set once velocity reaches 0.4m/s. This could
be very useful when performing main exercises (e.g. squat, bench press, deadlift) with
individual strength athletes (i.e. strength specialists), but not very useful for team sport
athletes (i.e., strength generalists).
1.2
0.8
Intent
Max intent
Sub−max intent
0.4
0.0
Figure 4.4. Not performing sub-maximal weights with maximal intent will over-estimate 1RM. It is of
utmost importance that all reps as done with maximal intent to lift as fast as possible
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Although VBT is the topic of my PhD, I would not personally bother with it,
particularly with strength-generalists performing grinding movements. Where I see
the use of VBT and velocity measures is during ballistic movements (e.g., by creating
competition and hence increase motivation and intent) and ballistic Load-Velocity
profiling, as well as additional source of information and embedded testing for strength
specialist during selected grinding movements.
Strength Strength
Specialist Generalist
Grinding Movements
Instant Feedback ✓ ✓
Load-Velocity Profiling ✓ ✗
Embedded Tes�ng ✓ ✗
Predic�ng 1RM ✓ ✗
Prescribing Load ✓ ✗
Ballis�c Movements*
Instant Feedback ✓ ✓
Load-Velocity Profiling ✓ ✓
Embedded Tes�ng ✓ ✓
Predic�ng 1RM ??? ???
Prescribing Load ✓ ✓
Even if you decided to use velocity based 1RM prediction, use it as only one source
of information and combine with other sources during review and retrospective.
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One particular problem with having 1RM for exercises, is that there are a lot
of exercises, particularly for strength generalist. Testing all these exercises can be
overkill and exercise in futility. One shortcut is to use conversion tables described in the
previous chapter. This brings me to an important realization - all 1RMs are estimates,
even if we test them (since they will vary from day to day, based on individual readiness,
motivation and rate of adaptation). Since they are estimates, why do we need to know
exact 1RM by testing it? Why can’t we estimate it and update it as we go through training
iterations?
For example, we could assume (or guess) 1RM using athlete’s bodyweight, training
experience, training log or individual reported values. Let’s assume that athlete’s BW
is 85kg. With his training experience we can assume he can lift 1,25xBW in the back
squat (it is better to be “conservative” than overly optimistic; see overshooting vs.
undershooting errors in Chapter 1). Therefore, his estimated 1RM is 1,25 x 85, which is
around 105kg. Yeah, we are most likely wrong, but wait...
This is just a very simple estimate that allows us some prescription in terms of
numbers (see the MVP concept). We can use this to write the first few workouts when
dealing with the unknown athlete:
On the last workout, we have a “plus” set (done after 2 sets of 5), where athlete
tries to lift as many technically sound reps as possible. This is our 1RM test, which is
embedded. The number of reps should be capped to 10 - no need to perform more than
that. If athlete is able to perform more reps, then estimate will probably be off. More
about this in the Chapter 6.
Now the coach has a few options (which we will cover in more details in Chapter
6). The first option is to calculate the 1RM from reps to failure, and take say 10% off
of that to get EDM 1RM that is used in prescribing training (if there was high arousal,
although it is never too bad to start too low rather than a bit too high).
Second option would be to increase estimated 1RM for a few kilos (e.g. 2.5kg for
upper body and 5kg for lower body) and slowly reach true EDM/TM through iterations
of this process. This depends weather you are doing pulling the floor workouts or pushing
the ceiling workouts. If you are in no particular rush, there is nothing wrong with slowly
cooking the athlete with slow progression and jumps in 1RM estimates used for cycle
planning and load prescription.
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This second option is similar to the simple rule (heuristic) of not increasing more
than 10-20% from week to week in training dosage to avoid unnecessary downsides
(e.g., extreme soreness, fatigue, injury). But similar to that rules, this rule can be broken
if someone is trying to get back to his normal levels of volume, versus someone who is
trying to push the adaptation by increasing volume. Suppose athlete who was running
100km/week as a normal thing, dropped to 50km/week due illness. During his return,
he can break this rule and use bigger increments in running volume. On the flip side, if
someone is running 80km/week regularly and want to increase that number, then he
should not do training load jump bigger than 10-20%. This is precautionary principle
and it could be applied in 1RM updates as well as in estimation through iteration concept.
Having said that, if we are in the phase of estimating one’s 1RM (i.e., having a
new team or new athletes), then first method could be used once or twice, after which
we switch to second method (using small increments in 1RM).
Once we have estimated 1RM for major lifts we can use conversion tables from
previous chapter to get 1RMs for all exercises. Other method might involve estimating
1RMs for assistance exercise using either reps to failure method as well, or using Epley
formula using RIR estimate. This is useful in the situation where, say Romanian Deadlift
is estimated using 75% of 1RM of the back squat. But for some athletes this might be
too much or too little. This is a good starting point, but later in the phase, athletes can
perform either reps to failure or estimate 1RM using modified Epley formula using RIR.
Let’s assume we have a new athlete who might not have much under his belt
when it comes to strength training. His body weight is 75kg. I assume he can probably
lift 1xBW in the back squat. For this cycle we have planned back squats and Romanian
deadlifts (RDLs). For RDLs we use 75% of back squat 1RM, which is 75% of 75kg, or
55kg. So we start from there.
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Session
5 70% 52.5 5 70% 38.5
#1
#1
5 70% 52.5 5 70% 38.5
Session
5 75% 56.25 5 75% 41.25
#2
#2
5 75% 56.25 5 75% 41.25
5 80% 60 5 80% 44
Session
Session
5 80% 60 5 80% 44
#3
#3
5 80+% 60 5 80+% 44
As can be seen in Table 4.5, 1RM of the squat was a bit underestimated, but for
RDL was about right. For both exercises I would use increment in 1RM: 5kg for the back
squat and probably 2.5 for the RDL or leave it as it is.
Using this simple method, we didn’t waste time of 1RM testing, we had numbers
to start with and using iterations and plus sets we “converged” to a real 1RM (EDM)
over few short iteration of the training program. Estimate through iteration is hence
very helpful in devising MVP when you start working with new athletes and you do
not have any info about them. I think the common contemporary planning strategy of
testing first before planning is not needed, and maybe even harmful. Imagine having a
new soccer team, and you want to test their 1RM in the back squat, so you know how to
prescribe their training. How do you know if they ever lifted in their life? Therefore, I
think this testing period is pretty much stupid - the better approach is to conservatively
guess, and collect data through action and implementation and then use it to update
the information you have (see Bayesian updating in Chapter 1).
Table 4.6. contains some suggestions as where you can start using athletes’
bodyweight when estimating 1RM. These are VERY conservative and allow you to devise
MVP and collect and update data through iterations. Using exercise conversion tables
from the previous chapter you can quickly estimate 1RMs for a lot of exercises.
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Male Female
Squat 1.2 x BW 1 x BW
Bench Press 0.75 x BW 0.5 x BW
Pull-Ups 1 x BW 0.8 x BW
Table 4.6. Rough conservative estimates for a starting 1RM using athlete bodyweight.
The whole point is that YOU DO NOT NEED TO TEST 1RM to use it for helping you
with the prescription, particularly with the new athlete. You can use you best guess (i.e.,
prior) which should be conservative (undershooting) and should be updated through
short training cycles.
If we use only external load (in this case 20kg) and we use Epley’s formula, both
athletes will have 23kg 1RM in the pull-ups (see Table 4.7). You might ask: “Yeah, but
they are lifting their own bodyweight”. And you would be correct. For this reason we
need to utilize ‘total system load’, which is in this case bodyweight plus external load
(see Table 4.8)
As can be seen from the Table 4.8, Athlete 2 have much higher 1RM since he is
heavier.
Now that we have 1RMs, how do we calculate the weights that needs to be lifted
using percent-based approach? For example, if program calls for doing 3x5 with 75%
1RM?
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But multiplying 75% with 1RM, we got 83kg for Athlete 1 and 105kg for Athlete
2 (see Table 4.9). That is also total system load that needs to be lifted for 8 reps. To get
external load, we need to deduct bodyweight (see Table 4.10).
External
Bodyweight 1RM Load (%) Load (kg)
Load (kg)
Athlete 1 75 111 75% 83 8
Athlete 2 100 140 75% 105 5
Table 4.10. To calculate external load using percent-based approach, bodyweight needs to be
deducted from estimate total system load
To perform 3x5 pull-ups with 75% 1RM, Athlete 1 needs to add extra 8kg and
Athlete 2 needs to add extra 5 kg.
If you use even lower percentages, there would be a point where you would need
to deduct the load, either using elastic bands, or using special equipment (or moving to
pull-down machine).
To estimate 1RMs for the assistance movements, for example DB Rows, one
would use body weight corrected (total system load) 1RM in the pull-ups and check the
conversion tables in the previous chapter. Since 1RM for single arm DB Row is 35% of
1RM of the pull-ups, for Athlete 1 that would be 35% x 111kg, or around 38kg.
The above example using pull-ups is quite intuitive, but now let’s compare bench
press and back squat. Using basic wooden dowel (assuming 0kg external load), would
you be able to do more reps on the bench press or on the back squat? You will be able
to do many more reps on the bench press with wooden dowel than you would be able
to do in the back squat. Why is that? Because, when you do squats, you are also lifting
your bodyweight. The same relationship should hold true if we compare, say maximum
number of reps with 50% of 1RM between back squat and bench press. You are more
likely to do more reps on the bench press.
According to biomechanics research, the load you are lifting in the squat, besides
external load, is approximately 90% of your bodyweight. This is pretty much your body
without the lower legs (which are around 10% of your bodyweight).
Should we then take into account 90% of bodyweight when we calculate 1RMs
and estimate loads for lower body lifts? Let’s use the same two athletes and compare
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1RMs with and without BW correction (in this case 90% of BW). Both athletes lifted
120kg for 5 reps in the back squat:
Table 4.11. Estimating 1RM from reps to failure using only external load (Squat 1RM), total system load
(Squat 1RM Total System) and external 1RM (Squat 1RM External)
The usual approach is to estimate 1RM using barbell load, which is 120kg. If we
plug this into Epley’s equation, we get 140kg as 1RM. If we utilize total system load
into account, taking Athlete 1 as an example, total system load would be 120kg + 90%
of 75kg, which is 120 + 67.5, or 187.5kg. Using Epley’s equation to estimate 1RM, we
get (187.5 x 5 x 0.0333) + 187.5, which equals 219kg (see Table 4.11). Using total system
1RM, we need to deduct 90% of BW to estimate external load, which is 219 - 90% BW,
or 219 - 68, or 151kg.
On this simple example, it is easy to see how these models represent Small Worlds
(see Chapter 1). Also, Epley’s formula is estimated using only external barbell load, not
total system load. Thus, it is tricky to use the same formula across different scenarios.
But let’s continue with the current example and see where it will take us (and keep in
mind that one cannot use same equation across different conditions).
Let’s assume that we prescribe 3 sets of 5 reps with 75%. Let’s compare two
methods of estimating the load:
Es�ma�on using external 1RM Es�ma�on using total system 1RM
Total System
Bodyweight Load (%) Reps 1RM Load (kg) Load (kg)
1RM
Athlete 1 75 75% 5 140 105 219 97
Athlete 2 100 75% 5 140 105 245 94
Table 4.12. Calculating barbell weight using external 1RM and total system 1RM.
As can be seen in Table 4.12, load estimated using 1RM without BW correction is
the same for both athletes (105kg), but different when we use BW corrected 1RM (97kg
for Athlete 1 and 94kg for Athlete 2). Hopefully, this example showcase the pluralism of
models and lack of single “objective” truth.
Let’s estimate how these estimates differ across continuum of loads (from 100%
to 50% of 1RM).
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Table 4.13. Different barbell load estimates across 50-100 %1RM using external load 1RM and total
system load 1RM
160
140
120
100
Load (kg)
80
60
40
20
0
50 55 60 65 70 75 80 85 90 95 100
%1RM
Figure 4.5. Plot of estimated barbell loads across 50-100 %1RM using external load 1RM and total
system load 1RM. This plot represent graphical representation of the Table 4.13
As can be seen on Table 4.13 and Figure 4.5, there are discrepancies between load
estimation using bodyweight correction (total system load) and load estimation without
bodyweight correction (using only external load), given Epley’s equation as a model in
both scenarios. It can be seen that as percentages decrease, total system load approach
estimates lowered barbell loads, especially for the heavier athlete. From the Figure 4.5,
it can also be seen that 1RM estimated with reps-to-failure using total system load is
higher than 1RM estimated using external load. That is most likely due the fact that
original Epley formula doesn’t take into account bodyweight, but only external load.
Let’s assume that the true 1RM test is being done, thus we know with certainty
what is the external 1RM (since athletes lifted it as 1RM). In that case, we can just add
90% of bodyweight to external load 1RM (140kg for both athletes) to get the total system
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Table 4.14. Different barbell load estimates across 50-100 %1RM using external load 1RM and total
system load 1RM. This time, as opposed to reps-to-failure done in Table 4.13, true 1RM is being done. This
way we know for sure what is external 1RM, since we tested it.
And now when the numbers get plotted, we get the following graph (see Figure
4.6):
160
140
120
100
Load (kg)
80
60
40
20
0
50 55 60 65 70 75 80 85 90 95 100
%1RM
Figure 4.6. Plot of estimated barbell loads across 50-100 %1RM using external load 1RM and total
system load 1RM when known external 1RM is known due true 1RM test. This plot represent graphical
representation of the Table 4.14.
It is logical to conclude that two athletes with the same 1RM (in this case 140kg),
but with different body weights should be using different loads in training. This should
hold true both with pull-ups and with squats. But things are not that straight forward
and it is very easy to slip into the rabbit hole (if this doesn’t remind you of the Figure
1.1, I am not sure what does). When it comes to back squat example, I am not sure there
is any research on reliability of Epley’s formula (or any other estimate of 1RM using
reps-to-failure) when one uses total system load as opposed to using external load
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only. So in this case our 1RM estimation can be unreliable to begin with (especially
if we haven’t performed true 1RM test as seen in the two examples above), as well
as number of reps performed at certain percentage of it. Second, the load estimation
for assistance exercises becomes cumbersome using total system load method. For
example, according to conversion tables from previous chapter, 1RM of Romanian
Deadlift (RDL) is approximately 75% of the back squat 1RM. This is straightforward
when we use external load method, but when using total system load the calculus
become much more complex, since we are not lifting 90% of body weight in the RDL.
So we are back to “precision vs importance” dichotomy (Figure 1.1). My approach is to
utilize the simplest approach possible that gives me enough of actionable insights that
I can start using right away and be able to update as I go. And I will be wrong - I just
want to make sure that I am conservative and having Type I errors (undershooting).
Besides, we are always dealing with ‘estimates’ and hence there is a lot of uncertainty
involved already. And making things more complex on top of uncertain metrics is not
my cup of tea (although it is a good exercise in futility).
But before I wrap up total system vs external load approaches, let’s take one more
example. If we know athlete’s 1RM in the bench press, we might want to estimate how
much external load that athlete needs to use in the push-up movement (for example
putting weight vest, plate on the back or using dip belt when elevated). If you put your
arms on the scale in the push-up position you can estimate that around 70% of your
weight is supported on your arms (this of course depends on the body type, but 70%
will be ‘good enough’ estimate). Taking our two athletes as an example, both with
120kg 1RM in the bench press, we want to estimate external load for the push-up when
we prescribe sets of 5 with 75% 1RM (Table 4.15).
= 0.7 * BW = BP - PU Load
Bench Pres Push-Up Push-Up Bench Press Push Up
Bodyweight Load (%)
1RM (kg) BW Load (kg) External 1RM (kg) Load (kg) External Load (kg)
Athlete 1 75 120 53 68 75% 90 15
Athlete 2 100 120 70 50 75% 90 -2.5
Table 4.15. Estimation of push-up load, assuming 70% of BW is supported and total system load is
equal to bench press 1RM
As can be seen from the Table 4.15, knowing athletes’ bench press 1RM and
assuming 70% of bodyweight is supported in the push-up, calculated external load
for sets of 5 reps with 75% 1RM are 15kg for Athlete 1 and -2.5kg for Athlete 2 (which
means he need to ‘deduct’ some weight, or do less reps). The reverse process can also be
utilized - we can estimate bench press 1RM from push-up reps-to-failure performance
(Table 4.16):
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Let’s wrap up the issue of total system load vs. external load approaches. First
of all, we are dealing with estimates that are inherently uncertain (except when
performing true 1RM test, but even with that we are uncertain about assistance exercise
1RMs) - type of movement, experience, gender, motivation, body built and others all
affect reps-to-failure method reliability of estimating 1RM, and especially estimating
assistance movements 1RMs and later training prescription loads (e.g. what %1RM we
should use for 3 sets of 10 for upper vs. lower body movement). The question is why? Why
do we need 1RMs for? In my opinion, besides being an evaluation of performance, we
need it to prescribe loads. And for that we need to lean more toward ‘significance’ in the
‘precision-significance’ continuum (Figure 1.1), and to utilize ‘satisficing’ philosophy.
In other words, we need ‘something’ to work from without killing the athletes. So, it is
a form of heuristic that we use to prescribe training.
It seems logical that total system load approach can be used with say pull-up
movements and push-up movements (essentially bodyweight), in which external
load is not close to bodyweight. With lower body movements, such as squats and
deadlifts, using external load approach will suffice. It might not be the most precise,
but it is good enough to prescribe training. There will always be individual differences,
exercise differences, estimation formula differences, but it is up to us to deal with all
these uncertainties using simple rules, but also realizing and understanding all the
assumptions involved. Plan, Do, Check, Adjust (see Figure 2.13).
Some coaches, such as great Dan Baker, utilize very simple heuristic when doing
higher reps training for upper vs. lower body movements:
Week 1 2 3 4
Bench 3x10 3x10 3x10 3x10
60% 64% 68% 70%
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Dan Baker takes into account differences in performing higher rep squats versus
higher rep bench press and adjust prescription percentages rather than splitting hair
with 1RM estimation and bodyweight utilized in main movements and assistant lifts.
Table 4.18. Load-Rep max table of an 100kg athlete for 150kg bench press and 150kg back squat. Table
showcases how percentages of the external load 1RM differ when loads are calculated using total
system load for bench press (where there is no BW lifted) and for squat (where there is 90% of BW
lifted).
As already demonstrated, the higher the number of reps, the lower the external
load when calculated using total system load as opposed to external load method. But
what Table 4.18 does is to recalculate (let’s call it adjust) %1RM by comparing estimated
external load (using total system load approach) to external 1RM. It can be seen that the
difference between bench press and back squat increases with number of reps. Figure
4.7 contains graphical representation of ordinary Load-Max reps table and adjusted
one (for this particular athlete):
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% 1RM 100%
90%
80%
70%
50%
40%
Adjusted Rep Max Table
30%
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20
Max Reps
Figure 4.7. Adjusted Load-Rep Max table using a hypothetical athlete with 100kg bodyweight and
150kg bench press and squat
As alluded multiple times, we assume Epley’s formula is the same for using
external and total system load, and to my knowledge this probably is not the case. Thus,
all the above represents exercise in futility - or how we can make something uncertain
to begin with (for example, parameter 0.0333 might, and probably does, differ between
bench press and squat for example, or when one uses total system load versus external
load) more complex and more scientific. Ideally, one would want to create personalized
(athlete x exercise x total vs. external load) tables, but again, that would be an overkill.
Acting like a wise ass with the uncertain equation to begin with is not a sign of scientific
method, but pseudo-science. It looks like science (since there is some math involved),
but it is actually a merda.
But this doesn’t negate phenomenological insight that lifting, say 3x10 at 65%
1RM for bench press and back squat creates different effects, both acute (in terms of
exertion during the set) and chronic (how long it takes to recover from a session). A
simple heuristic one could use here, is 1.5% drop per rep. For example, if bench press
calls for 5 reps at 75%, then squats can be 75% - 5 x 1.5%, or around 67.5%. Simple
heuristic you can use, particularly for high rep phases.
With these simple examples, you can see the uncertainty involved in estimation
and the pluralism of models, as well as our automatic jumping over Is/Ought gap (just
because the testing indicate certain Load-Rep Max table, it doesn’t mean we should do
multiple sets at the same intensity for different exercises). Just remember that these
are all Small World models, and don’t try to be a precision obsessed lab coat. Think
“satisficing” (good enough), MVP, forum for action and take a stance “I will start with
conservative estimation, and will correct it over iterations of the training cycles”.
The exercise list in the Chapter 7 (also see Figure 3.31) contains %BW column,
which indicates percent of BW used in a particular exercise. As stated already, this is
useful for dips and pull-ups, and if you want to be a wise ass when estimating external
load for push ups based on bench press 1RM. When it comes to planning high reps phases,
utilization of the simple heuristic of “1.5% per rep drop” for lower body movements
can be implemented if deem appropriate.
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Comparing individuals
“Hey bro, how much you bench?”
How do we decide who is stronger? Person who lifts the most for 1 rep (1RM), who
lifts more reps (e.g. pull-ups), or who lifts the fastest (e.g. clean)? As you will see, the
answer is not clear cut (again pluralism).
Which one of the four athletes is the strongest? Athlete 2 lifts biggest weight in
the back squat - 170kg, but he is also the heaviest. So we need to take into account
bodyweight31.
Comparing individuals is very complex topic and there is no clear cut solution to
it. For the sake of example, I will compare a few techniques that you might use when
comparing individuals.
31 We could also take into account height, limb lengths, experience, drug use and so forth with the aim of
creating “equal playing” field. Essentially the number of variables we need to control for is pretty much
unlimited, so I leave this pipe dream for the “progressives” and SJWs
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Using relative strength approach, we can clearly see that the Athlete 1 has the
highest level of relative strength. As with the conclusion of using total vs. external in
estimating 1RM, I suggest here as well to use total system when comparing bodyweight
movements (e.g. pull-ups, push-ups, etc) and external load when comparing barbell
movements (e.g. bench press, back squat).
Allometric scaling
Let’s represent a muscle (or the force generator) with a cube with the side
length L
Length 1 2 3 4
Surface 1 4 9 16
Volume 1 8 27 64
Figure 4.8. Small World model of the muscle using cube with side lengths L.
The surface of the cube (one side surface) is proportional to the cross-sectional
area of the muscle, and hence directly proportional to the maximal strength. The
volume of the cube is proportional to the weight of the muscle.
As can be seen, the ratio of surface to volume, or strength to weight, is not linear,
because weight increase much quicker than surface area. That’s why simple strength
ratio is biased against heavier individuals.
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The way to deal with this is simple (although the nuances are complex and
researchers split hair discussing them). Since we know the weight of the individual, we
can write the equation for the strength to be proportional to weight:
So, to compare who is the strongest, we need to compare one’s 1RM to what is
‘expected’ based on his bodyweight. Let’s call this the allometric strength score:
Let’s use this formula and compare our four athletes, using both total system
It can be seen from the table above, using allometric scaling to estimate strength
score, that Athlete 1 is not the best anymore, but rather Athlete 2. It is also important
to compare Athlete 3 and Athlete 4 who had same relative strength (1.5 x BW), but with
allometric scaling Athlete 4 has slightly higher strength score.
There is much more to the allometric scaling and comparing individuals (such as
Wilks score used in weightlifting, or using lean body mass rather than full bodyweight)
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(Folland, Mccauley & Williams, 2008), but understanding simple relative strength and
allometric strength score is more than enough to get you up and running. As can be
seen here, a simple question “Who is the strongest” cannot be answered with the single
“objective” answer, but rather with pluralistic answers. This is because we always
represent Large World with Small World models.
Besides, we are using multiple 1RMs for assistance exercises that are estimated
from 1RMs of the main lifts. Hence, they are not very precise, but are meaningful in
prescribing the training.
It is my opinion that we need to use EDM in planning strength training cycle. So,
when we do training max (TM) estimate, some authors suggest stripping off 10-15%
of it and using that as EDM, which is a good heuristic. If we used estimation through
iteration, then we are starting with conservative estimate anyway.
For example, if an athlete did 5 reps with 100kg on the bench press in the testing
session, which equals to (5 x 100 x 0.0333) + 100 = 115kg 1RM, we can use 90% of that
number to start the next big/new cycle of training. This would represent EDM and it
is equal to 0.9 x 115 = 103kg (100-105kg could be used). I know we get emotional when
we strip off kilograms from our 1RMs, so we need to keep in mind that we are going to
quickly converge to real/true EDM in training. So no need to cry here. Do not make a leap
over Is/Ought gap thinking that TM or EDM estimated in a specific testing session is the
same TM or EDM in normal training, in which multiple exercises are done over multiple
sets, you might come to session a bit tired and so forth.
Once we have estimated EDMs for lifts (and sometimes we do not even need it),
we can utilize numerous methods of prescription. Let’s cover the most common ones
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Workout 1: 3x8
Workout 2: 3x6
Workout 3: 3x4
Next Phase
I am not a big fan of this approach, unless athletes are just starting to lift and
are progressing every workout (i.e. using 2.5-5kg more) and are responsible enough
to apply progressive overload themselves. Programs such as Mark Rippetoe’s Starting
Strength (see Table 4.22) are example of using open sets (particularly his novice program
(Rippetoe & Kilgore, 2011; Rippetoe, Baker & Bradford, 2013)). In this very simple
program, athletes start with the bar only (pretty much) and performing squats three
times per week, using 3 sets of 5 reps (3x5). Athletes should increase the weight every
training session for 2.5-5kg until they are unable to perform 3x5 with same weight. In
that case athletes can recycle the weight (e.g. drop from 10-20%) and start over.
This is a wonderful program for beginners, and something that I have tried to
apply in team settings and failed miserably. This approach demanded for each athlete
to have a training log where they enter last weights used and the try to increase the load
every session for a few kilograms. The athletes I was working with were not responsible
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enough to perform such a workout - they kept forgetting logs, not following progression,
going too easy and so forth. On the opposite extreme, there might be athletes that after
first initial workouts start to “push” it too much, which is not the goal of strength
training in team sports. For example, athlete did 2x5 with 140kg, and on 3rd set he
did 1x3 reps. Next time, this athlete would need to try and “push” to 3x5. Great for the
off-season in college sports, but not for 10-months in-season model of professional
sports, such as soccer.
This approach demands very strict prescription. This means that exact number
of reps, number of sets and load (in terms of %1RM) is prescribed. Sometimes even
rest periods and tempo of exercise is prescribed. But what if we are wrong? What if we
are not very good at judging those numbers, what if we were too optimistic with the
1RM, or the numbers are off for certain individuals based on their day to day readiness
and improvement rate? What if some individuals emotionally don’t like (or respond to)
very strict programming (there might be those who prefer exactly what and how much
should be done; so we need to take that individual difference as well; more about this in
the next chapter). One simple solution to those issues is starting light, or as we mentioned
before, using EDM and a bit of buffer (being conservative and undershooting 1RM), so in
the case we are off with numbers, we still have MVP (minimum viable program) that we
can tweak through iterations and feedback. Prescribing training loads using %1RM is
the bread and butter of the percent-based approach, and the one that is the topic of this
manual since it can be implemented in other methods easily. Although very versatile,
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this approach needs some modification. These modifications will be explained after
other major prescription approaches are described.
For example, I might prescribe 3 sets of 5 with 2RIR (3x5 w/2RIR). Which reads:
3 sets of 5 with 2 reps left in reserve. Another nomenclature might be 3 sets of 5 with
7RM, which is equivalent of the above. This means: perform 3 sets of 5 with a weight
you can lift for 7 reps (5 + 2RIR = 7). Example program might be the following:
This method demands a lot of experience and honesty from lifters, which we all
know, lacks in team sport athletes. It is a great method to be used, since it allows built
in auto-regulation, which in other words, allows for taking into account changes in
readiness of the athletes (in plain English taking into account good and bad days) and
differences in adaptation speeds (one’s strength might improve faster than someone
else’s).
Using RIR is a major improvement of the methodology of the open sets, since
it takes into account exhaustion level (expressed as RIR) and avoids making athlete
“chase” (or “push”) the numbers (“Damn, I need to break last workout weights”).
Using Load-Exertion table, one can get the exact %1RM that needs to be lifted for a
certain number of reps and RIR, but again, this relies on the assumption of predictability
and stability. But even if you prescribe using subjective approach by rating RIR or RPE,
you can still provide approximate weight that needs to be lifted, which can speed up
the search of the weight that gives you number of reps at certain RIR. As already stated,
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Mike Tuchscherer made very elaborate planning system off RPE approach, and I highly
recommend checking his material.
However, as with any other method there are some assumptions that have to
be met. The major assumption of all VBT (Velocity Based Training) methodologies is
that concentric phase of a lift is done with the highest speed or intent to lift as fast as
possible. There also shouldn’t be any changes in exercise technique during the set, or
between sets. Otherwise, the velocity estimates will be completely off.
As it is, this method is reserved for individual strength athletes only (strength
specialists), particularly for grinding movements (see Table 4.4) and only few main
exercises. Team sport athletes (strength generalists) can still utilize external feedback
in term of speed, which can be great and useful addition to training (also yielding better
results in the ballistic movements), but utilizing some fancy VBT techniques with team
sport athletes can be unnecessary, or maybe even harmful, thing to do.
Some coaches believe that VBT is a panacea, but it still doesn’t answer major
questions that all coaches ask: “how should one train and how much” (in other words,
there is still Is/Ought gap)? VBT doesn’t answer these questions. In addition,there
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are a few basic “heuristics” (covered in this manual) that are more than enough in
helping with training decisions, without the need to buy the expensive equipment. Still,
objective immediate feedback is still a very useful feature in the ballistic movements for
both strength generalist and strength specialists.
Another example might be the use of body weight to prescribe (e.g. squat jumps
with 10% BW, or sled pushes with 40% of BW), but they still implement percent-based
approach. This also includes using max reps, as in “perform 3 sets of pull-up using
70% of you max pull-ups”. There are probably more approaches that involve some
fancy technology, but they are beyond simplicity, which is the goal of this manual.
Discussed so far are the major methods in prescribing strength training load.
The topic of this manual is the use of percent-based approach, not only as 'satisficing'
approach to prescription, but also as source of useful info for other approaches. For
example, using percent-based approach can give you a range of weight you can use
with the RIR prescription and VBT prescription. Sometimes we can combine the three,
which is the topic of the modifications of the percent-based approach.
The first modification of the percent-based prescription that takes into account
uncertainties (of day-to-day readiness to perform or rate-of change/adaptation) are
Rep Zones. Let’s assume our main prescription is 3 x 5 @70% (3 sets of 5 reps with 70%
of 1RM). The rep zone approach would use the following modification:
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3 x 4-6 @70%
Rather than prescribing exact number of reps, we prescribe a rep zone that fits
our objectives and takes uncertainty into account. We also give some sense of control to
the athletes (which is very motivating, at least for most athletes) by letting them choose
number of reps to perform32. This way we have locked in load and allowed for the reps to
vary. Rep zones can then be used in training cycles, or exercises where the objective is to
keep predictable load - for example when maximum strength (i.e., anaconda strength)
is the objective and we aim to work at certain percentage of 1RM. But to allow for some
wiggle room, we let athletes decide on the number of reps. We can also lock-in the RIR
(see modifications using RIR) if we prefer the subjective approach (for example 3 x 4-6
@70% w/4RIR; so the athlete decides to use 4-6 reps as long as the RIR is around 4).
On the flip side, rep zones are not the best option if the aim is to accumulate certain
number of lifts (e.g., in hypertrophy or armor building exercises or cycles).
The width of the Rep Zone can depend on various factors. For example, if we know
that athletes are tired (e.g. working out on first or second day after a match) we can
allow for a bigger buffer (especially in the direction of decreasing load): 3 x 3-5 @70%
. On the flip side, if we assume, with some certainty, that they might be feeling much
better, then we can increase the buffer (in the positive direction) and allow more reps
to be performed: 3 x 5-7 x 70%. The buffer can grow in both direction, e.g. 3 x 4-6 @70%
vs. 3 x 3-7 @70% and the use might depend on how much wiggle room you want to give
to the athletes or how much are you confident in the precision of your prescription
(to avoid ‘pushing’ too much). The extreme example of rep zone approach would be
prescribing %1RM and letting the athlete to chose number of reps (e.g. 3 x N @70%).
The selection of reps could be done based on the training diary (“What have I done
last time?”) and this is useful when we want to ‘accumulate’ reps (or to progress from
workout to workout using rep accumulation; see Vertical Planning in the next chapter).
Load Zones
Next modification are Load Zones. Similar to rep zones, load zones utilize a buffer
in %1RM used. Taking the same basic scheme of 3 x 5 @70%, the load zone approach
would use, for example:
3 x 5 @65-75%
32 As you will read in Chapter 5, this might be related to the feeling of pleasure/displeasure. Self-selection
of load or repetition creates a sense of autonomy and control, allowing athletes cognitively ‘reframe’ the
exercise experience (i.e., it is not something I must do, it is something I choose to do) (Ekkekakis, Parfitt &
Petruzzello, 2011). This can mean that this type of looser prescription might reduce displeasure and maybe
stress associated with strength training. In sports where there is higher frequency of competition, this
might mean a lot and can reduce unnecessary stress. This can be expanded to exercise selection within slot
(depending on the logistical constraints such as equipment) and can differ from athlete to athlete in terms
of preferences. Some athletes prefer more strict prescription, and some prefer more control. More about
these topics will be covered in Chapter 5.
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This approach allows the athlete to select appropriate load, based on his current
day-to-day readiness and rate of improvement. Load Zones approach is useful when
we want a stricter number of lifts (e.g., in hypertrophy or armor building phases or
exercises) and we are not much concerned with average %1RM (actually we are, but
if that is the objective we would be more inclined to ‘clamp’ %1RM using rep zones
modification). Similar to Rep Zones modification, the width and direction of the buffer
in %1RM used can depend on multiple factors. For example, in ‘pull the floor’ programs
we might give more wiggle room, and in ‘push the ceiling’ programs we want stricter
zones. The extreme example of Load zones would be to prescribe the number of sets
and reps and let the athlete choose the load (e.g. 3 x 5). And, you guessed correctly - this
is the open sets method of load prescription. The selection of the loads with the open
set approach will most likely be made based on training diary history (“What have I
done last time?”). Same to Rep Zones example of 3 x N @70%, the usage of this method
depends on how much we trust the athletes.
When I started working as S&C coach in soccer, I believed in “give them a fish and
feed them for a day, teach them how to fish and feed them for a lifetime” maxim, so I
gave my athletes training diaries, explained to them the concept of progressive overload
and gave them open sets. Disaster was an understatement. They have forgotten their
logs, lost them under treadmill, or just didn’t give a shit. There was nothing close to a
progressive overload. So, I decided to keep a log for them. I went around the gym like
a turkey trying to collect the numbers. That way I couldn’t coach and observe the lifts.
Disaster was an understatement here as well. However, I got smarter - I wrote the exact
set, reps and loads on a common sheet (actually multiple copies that were posted in the
gym so they can see it easily) and told them to do exactly as written. Of course they could
still cheat (I could easily check), but at least I could coach and progressive overload was
being implemented. But then again, on some exercises I was completely off (because I
had to estimate 1RMs for assistant moves), so the strict approach failed in that regard.
The solution was to allow for a stricter planning, while still allowing for some wiggle
room due to errors and individual differences. For that reason I started using the above
modifications. The long term progression is being followed (i.e., military’s commander
intent), while I allowed for local implementations (gave them freedom to wiggle if
needed).
One thing to keep in mind is that you can use different modifications for different
exercises, objectives and even individuals (since some individuals prefer more freedom,
and some don’t want to think much and just want to do what they have been told, or
depending how much you trust them). For example, main lifts can be programmed
more strictly, and you can give much more wiggle room for assistance exercises:
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We can also combine both rep zone and load zone approach to get something that
is really flexible:
3 x 4-6 @65-75%
This is also a viable option, especially when we are not much concerned with
hitting certain number of lifts or average load. We are interested in long term progression
(which will happen as long as we increase 1RM in our programs - see Rinse and Repeat
in Chapter 6, but allow great flexibility for athletes on the local or implementation
level). For some athletes this could be too much flexibility, so it is up to us to decide
regarding the appropriate modification.
Subjective Indicators
The third modification option would be to use subjective indicators, and in our
case that is RIR. So our main set and rep scheme of 3 x 5 @70% can become:
This is very usable with more experienced lifters that are able to estimate RIR
with better precision. We can combine the subjective approach with both rep and load
zones as well:
In the above cases, load or reps provide only guidelines (“Well what should I
lift?”), but ultimately, it is RIR that athlete should pay attention to.
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sport. Therefore,as a coach, you have to be smart and decide what is the best approach
with regards to your current situation that you have to work with.
Fourth modification is using Velocity Based Training (VBT). As already outlined, one
implementation of VBT to training load prescription involves using some combination
of Start Velocity and Stop Velocity. Using velocity, instead of %1RM and number of reps,
takes into account day-to-day variability and different rate-of-change (adaptation)
of the individual and it deals with them intrinsically. But it has a lot of assumptions and
measuring to be done.
To be done precisely, VBT profiling needs to be done for both individual and
exercise of interest (although some generalized numbers could be use as a starting
point, or MVP). One example of VBT prescription might involve prescribing load and
stop velocity:
In this case athlete selects the weight that gives her initial velocity of around
0.5m/s and performs reps until that velocity reaches 0.3 m/s. To make this search
quicker, we might provide some initial values for the weight:
But similar to the subjective approach, this load prescription is only a guideline
and the athlete should focus on speed.
Yet another use of VBT involves estimating daily 1RM from warm-up sets, and
using that number to prescribe training rather than using pre-phase 1RM. To make this
estimate reliable and usable for prescription, strict technique (especially using same
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depth and pause at the bottom of the lift or avoid using SSC) and intent to lift as fast
as possible must be followed. Jury is still out on how useful this approach is and the
research on this topic is underway (at the time of this writing, your author is preparing
his PhD on this very topic).
In my opinion, when it comes to team sports, VBT should be used sparingly for
a few major lifts (mostly ballistic) because it is major pain in the arse to explain and
torture athletes with measurement. Just keep it as a viable option
Fifth and the last modification is Time and Reps Constraints. This is the most
flexible of the approaches and it gives athletes certain time frame (e.g. 10-20min) to
finish certain total number of reps (with certain limitations/constraints). For example,
our 3 x 5 @70% might be prescribed as: In 10min perform 15 reps @70%. It is up to athlete
to decide how many sets to perform, how many reps to perform and with how long
pause. We can make few variants of this using the above modifications:
In 10min perform 15-20 reps @65-70% w/not less than 3RIR per set
In 10min perform AMRAP @65-70% w/not less than 3RIR per set,
(AMRAP - as many reps as possible)
In 10min perform 15-20 reps @65-70% with no less than 3 reps per set
In 10min perform AMRAP reps @65-70% with no less than 3 reps per set
In 10min perform AMRAP reps @65-70% with no less than 2min break
In 10min perform AMRAP reps @65-70% with no longer than 3min break
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Even if you do not plan using this approach, providing time constraints (and
making it transparent by using a big timer on the wall) can get team athletes more
productive. For example, you might have a super set (A1. Back Squat, A2. Pull-Ups, A3.
Abs Roll-out, A4. Hip stretch) and to keep a group of athletes punctual (especially if the
next group is coming in), you might also state that they have 15-20minutes to finish
the prescribed sets. This works like a charm. Just put the timer on the wall and let them
see it.
In the following Table there are all modifications listed for the easier summary
(simplified).
33 Here, the term ‘load’ differs from the term load as part of intensity trinity (weight on the bar, %1RM).
Here the load is the “the dose” or “stress” and it is also multicomponent, consisting of volume, intensity
and density components.
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collect these studies and various models to push the scientific revolution forward, but
the goal is not to become Intellectual Yet Idiot (IYI, to paraphrase Nassim Taleb) that
sells this as objective ‘evidence-based’ approach. There is much more we do not know
and that we do not capture with simple metrics.
Chapter 5 will expand more on the topic and the concept of load from a conceptual
perspective, but in this chapter I will cover the most common metrics used to track the
strength training load.
Table 4.24 contains 3 sets (8 reps at 73%, 6 reps at 79%, and 4 reps at 86%) with
athlete subjective rating of exertion (RIR). I have provided few summary metrics that I
will explain below.
Set Reps 1RM %1RM Load RIR NL aRI Tonnage Impulse INOL pred1RM prox1RM
1 8 150 73% 110 4 8 73% 876 5.84 0.30 153 92%
2 6 150 79% 119 2 6 79% 711 4.74 0.29 150 95%
3 4 150 86% 129 0 4 86% 516 3.44 0.29 146 97%
18 79% 2103 14.02 0.87 153 95%
78%
Table 4.24. Common training load summary metrics
Each set is summarized, and then at the bottom the workout summary is provided.
Here are the columns
Reps - Indicate how many reps has been planned/performed (here the assumption
is that number of reps planned is equal to number of reps performed).
1RM - Represents athletes 1RM of the exercise (or EDM) used to estimate load.
Load - Calculated weight that needs to be lifted using athlete 1RM and %1RM of
the program (Load = 1RM x %1RM).
RIR - Reps-In-Reserve. This is a subjective rating that athlete gives after the
completion of the set.
The above variables represent the usual planning parameters (with the exception
of RIR, that can be planned in advance and that can help in selecting the %1RM and
reps, but it can also be subjective rating given by the athlete at the end of each set). The
variable below are the aggregates or the summaries of each set.
NL- represent number of lifts (or reps). The summary at the bottom of the table
represents simple sum
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aRI- represents average relative intensity (%1RM) of the set. The summary at the
bottom of the table can be calculated in two ways. First option (first number; 79%) is
the simple average of three sets ((73% + 79% + 86%) / 3 = 79%). But we can also calculate
it using reps, since each set contributed different number of reps to a grand summary.
This is done using the weighted average where set percentage is multiplied by number
of reps, and finally divided by NL. This is indicated by the second number (78%) and it
is calculated the following way: (8 x 73% + 6 x 79% + 4 x 86%) / (8 + 6 + 4). As you will
soon see, and I suggest you create an Excel workbook and play with the numbers, this
is equal to Impulse / NL. With this very simple example, one can see the “Small World”
model at hand - we immediately have the assumptions in the simple aggregate. You can
also use average load metric, where instead of %1RM you use average weight.
Tonnage- Tonnage is a very common metric and it represents Reps x Load. The
summary at the bottom of the table is a simple sum of tonnage of each set. Tonnage
corresponds to mechanical work, but without the distance component.
Impulse- Impulse is relative tonnage. Imagine doing 3x5 @75% for bench press
(1RM = 100kg) and deadlift (1RM = 200kg). Tonnage will be double for the deadlift since
the higher absolute load used. Impulse is there to fix this issue and allow comparison
between different exercises and individuals possible. Impulse is calculated by
multiplying Reps x %1RM for each set, and the summary at the bottom of the table is the
simple sum. A simpler way to calculate impulse is to use Tonnage / 1RM. Thus, impulse
also tells you how many times you lifted your 1RM.
INOL- Intensity of Lift, is the metric created by Hristo Hristov (Hristov, 2005)
to improve training prescription using the Prilepin Table. INOL is calculated by the
following equation for every set: NL / (100 - 100 x %1RM). For example, set one (8 reps
@73%) has INOL equal to 8 / (100 - 73), or 8 / 27, which is equal to 0.3. The summary
at the bottom of the table is the simple sum of each set INOL. Hristov suggested the
following training guidelines using INOL metric:
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All the above load metrics can be reported per intensity (%1RM) bracket rather
than solely with the grand total. For example, one might be interested how many reps
are done in the 80-90% range, what is the impulse in that range and so forth. It is
always easy to get fancier with load metrics (for example you might calculate the work
done using distances that barbell travel, or density using time to complete, which
can be useful metric for some type of training, such as Mongoose Persistence or EDT
- Escalatory Density Training (Staley, 2005)), but the objective is to be as simple as
possible and get few actionable metrics. Having said this, I will contradict myself and
introduce some novel metrics in a few paragraphs. To further understand why is this
needed, consider the following examples.
The two metrics that are left are my invention and are more related to 1RM
prediction and the estimate of proximity to 1RM than load:
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prox1RM- Proximity to 1RM represent metric that estimates how close to 1RM
a given set is. For example, if you do 5 reps with 100kg (regardless of RIR, since we are
interested only in what is manifested), that would correspond to 1RM of (5 x 100 x 0.033)
+ 100, or 116.5kg. If your 1RM is equal to 130kg, then the ratio, or prox1RM is equal to
116.15 / 130, or 89%. This metric is useful to estimate how aggressive your are with
your progressions (assuming no change in the pre-phase 1RM that we use to estimate
loads). The higher the prox1RM, the more you are pushing it (will come back to this
metric in Chapter 5 when discussing push the ceiling versus pull the floor approaches to
planning strength training). Prox1RM is thus calculated:
When you use known %1RM, rather than load, you can check the aggressiveness
of your planning (given Epley’s formula). Thus, prox1RM is more of a planning tool,
than monitoring tool. Table 4.26 contains calculated prox1RM using Load-Exertion
table. The take home message is that lower the RIR, higher the prox1RM.
Exer�on / Reps in Reserve (RIR) Exer�on / Reps in Reserve (RIR)
% EDM % EDM
0 RIR 1 RIR 2 RIR 3 RIR 4 RIR 5 RIR 6 RIR 7 RIR 8 RIR 9 RIR 10 RIR 11 RIR 12 RIR 0 RIR 1 RIR 2 RIR 3 RIR 4 RIR 5 RIR 6 RIR 7 RIR 8 RIR 9 RIR 10 RIR 11 RIR 12 RIR
1 100% 94% 91% 88% 86% 83% 81% 79% 77% 75% 73% 71% 70% 1 100% 97% 94% 91% 89% 86% 84% 82% 80% 78% 76% 74% 72%
2 94% 91% 88% 86% 83% 81% 79% 77% 75% 73% 71% 70% 68% 2 100% 97% 94% 91% 89% 86% 84% 82% 80% 78% 76% 74% 73%
3 91% 88% 86% 83% 81% 79% 77% 75% 73% 71% 70% 68% 67% 3 100% 97% 94% 92% 89% 87% 85% 83% 81% 79% 77% 75% 73%
4 88% 86% 83% 81% 79% 77% 75% 73% 71% 70% 68% 67% 65% 4 100% 97% 94% 92% 89% 87% 85% 83% 81% 79% 77% 76% 74%
5 86% 83% 81% 79% 77% 75% 73% 71% 70% 68% 67% 65% 64% 5 100% 97% 95% 92% 90% 88% 85% 83% 81% 80% 78% 76% 74%
6 83% 81% 79% 77% 75% 73% 71% 70% 68% 67% 65% 64% 63% 6 100% 97% 95% 92% 90% 88% 86% 84% 82% 80% 78% 77% 75%
7 81% 79% 77% 75% 73% 71% 70% 68% 67% 65% 64% 63% 61% 7 100% 97% 95% 93% 90% 88% 86% 84% 82% 80% 79% 77% 76%
8 79% 77% 75% 73% 71% 70% 68% 67% 65% 64% 63% 61% 60% 8 100% 97% 95% 93% 90% 88% 86% 84% 83% 81% 79% 78% 76%
9 77% 75% 73% 71% 70% 68% 67% 65% 64% 63% 61% 60% 59% 9 100% 98% 95% 93% 91% 89% 87% 85% 83% 81% 80% 78% 76%
10 75% 73% 71% 70% 68% 67% 65% 64% 63% 61% 60% 59% 58% 10 100% 98% 95% 93% 91% 89% 87% 85% 83% 82% 80% 78% 77%
11 73% 71% 70% 68% 67% 65% 64% 63% 61% 60% 59% 58% 57% 11 100% 98% 95% 93% 91% 89% 87% 85% 84% 82% 80% 79% 77%
12 71% 70% 68% 67% 65% 64% 63% 61% 60% 59% 58% 57% 56% 12 100% 98% 95% 93% 91% 89% 88% 86% 84% 82% 81% 79% 78%
13 70% 68% 67% 65% 64% 63% 61% 60% 59% 58% 57% 56% 55% 13 100% 98% 96% 93% 91% 90% 88% 86% 84% 83% 81% 80% 78%
14 68% 67% 65% 64% 63% 61% 60% 59% 58% 57% 56% 55% 54% 14 100% 98% 96% 94% 92% 90% 88% 86% 85% 83% 81% 80% 79%
15 67% 65% 64% 63% 61% 60% 59% 58% 57% 56% 55% 54% 53% 15 100% 98% 96% 94% 92% 90% 88% 87% 85% 83% 82% 80% 79%
16 65% 64% 63% 61% 60% 59% 58% 57% 56% 55% 54% 53% 52% 16 100% 98% 96% 94% 92% 90% 88% 87% 85% 84% 82% 81% 79%
17 64% 63% 61% 60% 59% 58% 57% 56% 55% 54% 53% 52% 51% 17 100% 98% 96% 94% 92% 90% 89% 87% 85% 84% 82% 81% 80%
18 63% 61% 60% 59% 58% 57% 56% 55% 54% 53% 52% 51% 50% 18 100% 98% 96% 94% 92% 91% 89% 87% 86% 84% 83% 81% 80%
19 61% 60% 59% 58% 57% 56% 55% 54% 53% 52% 51% 50% 49% 19 100% 98% 96% 94% 92% 91% 89% 88% 86% 84% 83% 82% 80%
20 60% 59% 58% 57% 56% 55% 54% 53% 52% 51% 50% 49% 48% 20 100% 98% 96% 94% 93% 91% 89% 88% 86% 85% 83% 82% 81%
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and all the metrics based on it, one can use pre-cycle 1RM (used to estimate the weight
to be lifted), as well as to use pred1RM (either using the RIR or using velocity-based
predictions) to adjust the metrics. For example, if you plan doing 3x5 with 80% and
you use your 1RM which is 150kg, then the load you plan lifting is 120kg. Training load
metrics, such as aRI, INOL, Impulse and all other, if bracketing technique is used (i.e. per
intensity zone), use this 80% estimate. This is great for planning ahead and assuming
pre-cycle 1RM (the one we used to establish weights) doesn’t change. But what if you
feel really well on a particular day (which is normal variability in performance and thus
1RM) and your pred1RM shows 160kg? Then all the realized relative metrics will be off.
Thus, it could be useful to use adjusted as well as as-planned load metrics (see Table
4.27). This can of course become major pain in the ass, so I recommend collecting the
basic metrics, but reviewing and adjusting more frequently.
Set Reps 1RM %1RM Load RIR NL aRI Tonnage Impulse INOL pred1RM prox1RM aRI_adj Impulse_adj INOL_adj prox1RM_adj
1 8 150 73% 110 4 8 73% 876 5.84 0.30 153 92% 71% 5.72 0.28 90%
2 6 150 79% 119 2 6 79% 711 4.74 0.29 150 95% 79% 4.74 0.29 95%
3 4 150 86% 129 0 4 86% 516 3.44 0.29 146 97% 88% 3.53 0.34 100%
18 79% 2103 14.02 0.87 153 95% 80% 13.98 0.91 95%
78% 78%
Table 4.27. Adding adjusted metrics based on realized performance (using pred1RM)
The long story short is that we need to differentiate between planned vs. realized
load metrics. They can be adjusted based on performed training and using pred1RM,
or it could be simpler than that using actually reps done by the athlete, and so forth.
To make it simpler, I will assume they are equal from now on. Now let’s look at the
following two examples in Table 4.28 Try to spot the issues with contemporary load
metrics:
Sets Reps 1RM %1RM Load RIR NL aRI Tonnage Impulse INOL pred1RM prox1RM
3 5 150 80% 120 3 15 80% 1800 12.00 0.75 152 93%
3 5 150 80% 120 1 15 80% 1800 12.00 0.75 144 93%
1 10 150 75% 113 0 10 75% 1125 7.50 0.40 150 100%
10 1 150 75% 113 9 10 75% 1125 7.50 0.40 150 77%
Table 4.28. Two examples of set and rep schemes and contemporary load metrics.
Can you spot the issues?
Table 4.28 gives two examples (1) 3 sets of 5 with 120kg but done at RIR 3 vs 1,
and (2) 10x1 vs 1x10 with 150kg. With the exception of pred1RM and prox1RM, other load
metrics give equal results for two different workouts in the two examples. Doing 3x5
with 150kg with 3RIR or 1RIR gives the same load metrics, which implies that proximity
to failure is not taken into consideration with the current metrics. But we all bloody
know that these two sets will create different stress on the lifter. Same thing with the
second example: doing 1 set of 10, versus 10 sets of 1 gives equal load metrics results.
Which brings me back to the “Small World” problem - these metrics are simplified
and imperfect representations of the “Large World” complexities. Hence my pluralistic
stance towards philosophy of science (see Chapter 1). Again, the problem is not using
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Small Worlds, but assuming they are objective truth and publishing using “Evidence-
Based Approach”. Imagine (well you do not need to imagine) a bunch of lab coats trying
to figure out the ‘optimal’ distribution of Small World metrics to minimize/maximize
training effect and calling it ‘objective’ or ‘evidence-based approach’.
Well, enough of my rant on lab coats. The potential addition to the above metrics
is to somehow rate reps differently based on how close to failure they are. Reps closer to
failure (lower RIR) get more weight than reps done away(higher RIR) from failure. One
such metric is called exertion load (XL), and it is being developed by Robert Frederick
(Frederick, 2017, 2018). Figure 4.9 contains table and chart outlining non-linear
weighting of the reps depending of how close they are to failure. The formula for weight
is the following:
0.600
7 0.222
8 0.179
9 0.144 0.400
10 0.116
11 0.094 0.200
12 0.076
13 0.061 0.000
14 0.049 0 2 4 6 8 10 12 14 16
15 0.040 Rep In Reserve
Figure 4.9. Exertion load weights. Reps closer to failure get more weight
Similarly to how we calculate tonnage, this weight is multiplied with the (absolute)
load. Table 4.29 contains two examples for one set of 5 repetition with 120kg, but one
with 1RIR and the other with 3RIR.
Set of 5reps with 120kg reaching 1RIR on the last rep Set of 5reps with 120kg reaching 3RIR on the last rep
Load Rep RIR rep Weight XL Load Rep RIR rep Weight XL
120 1 5 0.34 40.96 120 1 7 0.22 26.64
120 2 4 0.42 50.78 120 2 6 0.28 33.03
120 3 3 0.52 62.96 120 3 5 0.34 40.96
120 4 2 0.65 78.06 120 4 4 0.42 50.78
120 5 1 0.81 96.78 120 5 3 0.52 62.96
329.54 214.37
XL (peripheral) 329.54 XL (peripheral) 214.37
XL (central) 65.91 XL (central) 42.87
Table 4.29. Example calculus for the exertion load (XL). Robert Frederick differentiates between
peripheral XL (pXL) and central XL (cXL) (Frederick, 2017, 2018).
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causing peripheral fatigue and represents hypertrophy stimulus, while CXL correlates
to central load causing central fatigue and represents strength stimulus. XL metrics can
also be expressed relatively (similar to tonnage vs impulse), where rPXL is the sum of
rep weights multiplied by %1RM (rather than load), or easier, it represents PXL divided
by 1RM.
Let's see a few examples combining all the metrics including novel XL metrics.
Sets Reps 1RM %1RM Load RIR NL aRI Tonnage Impulse INOL PXL CXL rPXL rCXL pred1RM prox1RM
3 5 150 80% 120 1 15 80% 1800 12.00 0.75 988.62 197.72 6.59 1.32 144 93%
3x5 with different RIR ra�ng 3 5 150 80% 120 3 15 80% 1800 12.00 0.75 643.11 128.62 4.29 0.86 152 93%
3 5 150 80% 120 5 15 80% 1800 12.00 0.75 418.35 83.67 2.79 0.56 160 93%
3 5 150 81% 122 2 15 81% 1823 12.15 0.79 807.33 161.47 5.38 1.08 150 94%
3x3 vs 3x5 with equal RIR
3 3 150 86% 129 2 9 86% 1161 7.74 0.64 618.56 206.19 4.12 1.37 150 95%
5 5 150 75% 113 2 25 75% 2813 18.75 1.00 1245.88 249.18 8.31 1.66 139 87%
5x5 with different 1RMs
5 5 100 75% 75 2 25 75% 1875 18.75 1.00 830.59 166.12 8.31 1.66 92 87%
1 10 150 75% 113 0 10 75% 1125 7.50 0.40 513.78 51.38 3.43 0.34 150 100%
1x10 vs 10x1
10 1 150 75% 113 9 10 75% 1125 7.50 0.40 162.48 162.48 1.08 1.08 150 77%
3 8 150 70% 105 3 24 70% 2520 16.80 0.80 701.31 87.66 4.68 0.58 143 89%
More reps at same load
3 6 150 70% 105 5 18 70% 1890 12.60 0.60 402.75 67.12 2.68 0.45 143 84%
1 10 150 70% 105 3 10 70% 1050 7.00 0.33 251.59 25.16 1.68 0.17 150 93%
1 10 150 70% 105 2 10 70% 1050 7.00 0.33 311.94 31.19 2.08 0.21 147 93%
3x10
1 10 150 70% 105 1 10 70% 1050 7.00 0.33 386.76 38.68 2.58 0.26 143 93%
Total 30 70% 3150 21.00 1.00 950.29 95.03 6.34 0.63 147 93%
Normal 3x10 @70% 1 12 150 70% 105 1 12 70% 1260 8.40 0.40 404.58 33.72 2.70 0.22 150 98%
vs 1 4 150 70% 105 1 4 70% 420 2.80 0.13 252.51 63.13 1.68 0.42
Myoreps (rest- 1 4 150 70% 105 0 4 70% 420 2.80 0.13 313.08 78.27 2.09 0.52
pause) 1 3 150 70% 105 1 3 70% 315 2.10 0.10 208.08 69.36 1.39 0.46
Myoreps
1 3 150 70% 105 0 3 70% 315 2.10 0.10 257.99 86.00 1.72 0.57
1 2 150 70% 105 1 2 70% 210 1.40 0.07 152.99 76.50 1.02 0.51
1 2 150 70% 105 0 2 70% 210 1.40 0.07 189.69 94.84 1.26 0.63
Total 30 70% 3150 21.00 1.00 1778.92 501.81 11.86 3.35 150 98%
Table 4.30. Few set and rep examples and accompanying load metrics
The most interesting example from Table 4.30, is the 3x10 versus Myoreps
(Fagerli, 2012). Myoreps, or Rest-Pause, involves using one set to failure or very close
to it (the first set, usually referred to as activation set), and then, after a short break
(usually few breath cycles) performing multiple sets also very close to failure. Table 4.30
utilized 12-4-4-3-3-2-2 Myoreps. What is interesting to note, is that contemporary
metrics are equal in 3x10 and Myoreps, while XL metrics show clear benefit of Myoreps
in terms of PXL (1779 vs. 950) and CXL (502 vs. 95) while keeping in mind that the
number of lifts is the same for both conditions.
Table 4.31 contains example for 3x3 @90% and cluster sets (3x5 @90%).
Cluster sets involve taking a short break (racking the weight) after every rep. Table is
represented ‘per-rep’ with summaries for every set and a summary for the workout.
This was needed because RIR is different for every rep during the cluster method. Please
keep in mind that this is a fictive example and not the real data collected.
What can be seen from the Table 4.31 is that cluster sets accumulate more reps
(15 vs. 9) at 90%, with lower RIR (estimated with avgRIR, which takes into accord RIR
rating of every rep, rather than only taking last rep’s RIR as the set representative).
Cluster set showed higher PXL (1444 vs. 995) but lower CXL (289 vs 332). However,
when divided by number of lift, both PXL (96 vs. 110 per rep) and CXL (19 vs. 37 per
rep) were lower. I might speculate that clusters allow more reps accumulated at higher
%1RM with lower load penalty (as expressed by CXL and PXL per rep).
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If having been a keen reader, you might have realized that I used opposite
inferences - with Myoreps I glorified higher XL metrics, while with cluster reps I
glorified lower XL metrics. And that is because I am a biased piece of crap and I explained
the causes AFTER the fact (and with my priori belief that myoreps and cluster sets are
better than straight sets). As a side note, this is the reason why studies need to be pre-
registered in the first place, otherwise we all fit our narrative to the analysis. The point
is, that we do not know, with great confidence, what metrics, as constructs, correlate
(or predict) with improvements in hypertrophy and strength during strength training.
With Myoreps, I assumed it is the XL metric, while with cluster sets I assumed it is
the number of reps over 90% 1RM. The take home message is that these are needed
“Small World” models, but at the end of the day, we still don’t know much about causal
networks (hence my appreciation of uncertainty with Agile Periodization framework).
Unless you asked ‘evidence-based’ overconfident lab coats, of course.
Set Summary 3 150 70% 105 1.00 3 90% 405 2.70 0.30 331.70 110.57 2.21 0.74
1 1 150 90% 135 2 1 90% 135 0.90 0.10 87.82 29.27 0.59 0.20
1 2 150 90% 135 1 1 90% 135 0.90 0.10 108.88 36.29 0.73 0.24
1 3 150 90% 135 0 1 90% 135 0.90 0.10 135.00 45.00 0.90 0.30
Set Summary 3 150 70% 105 1.00 3 90% 405 2.70 0.30 331.70 110.57 2.21 0.74
1 1 150 90% 135 2 1 90% 135 0.90 0.10 87.82 29.27 0.59 0.20
1 2 150 90% 135 1 1 90% 135 0.90 0.10 108.88 36.29 0.73 0.24
1 3 150 90% 135 0 1 90% 135 0.90 0.10 135.00 45.00 0.90 0.30
Set Summary 3 150 70% 105 1.00 3 90% 405 2.70 0.30 331.70 110.57 2.21 0.74
Workout Sets avgReps avg1RM avg%1RM avgLoad avgRIR NL aRI Tonnage Impulse INOL PXL CXL rPXL rCXL
3 3 150 90% 135 1.00 9 90% 1215 8.10 0.90 995.11 331.70 6.63 2.21
Workout Sets avgReps avg1RM avg%1RM avgLoad avgRIR NL aRI Tonnage Impulse INOL PXL CXL rPXL rCXL
3 5 150 90% 135 1.60 15 90% 2025 13.50 1.50 1443.67 288.73 9.62 1.92
Table 4.31. Straight sets 3x3 @90% versus Cluster Sets 3x5 @90%
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To wrap this segment on XL metrics, the following two tables (Table 4.32 and
Table 4.33) contains calculated rPXL and rCXL for Load-Exertion table.
Exer�on / Reps in Reserve (RIR) Exer�on / Reps in Reserve (RIR)
% 1RM % 1RM
0 RIR 1 RIR 2 RIR 3 RIR 4 RIR 5 RIR 6 RIR 7 RIR 8 RIR 9 RIR 10 RIR 11 RIR 12 RIR 0 RIR 1 RIR 2 RIR 3 RIR 4 RIR 5 RIR 6 RIR 7 RIR 8 RIR 9 RIR 10 RIR 11 RIR 12 RIR
1 100% 94% 91% 88% 86% 83% 81% 79% 77% 75% 73% 71% 70% 1 1.00 0.76 0.59 0.46 0.36 0.28 0.22 0.18 0.14 0.11 0.09 0.07 0.05
2 94% 91% 88% 86% 83% 81% 79% 77% 75% 73% 71% 70% 68% 2 1.69 1.32 1.04 0.81 0.64 0.50 0.39 0.31 0.24 0.19 0.15 0.12 0.09
3 91% 88% 86% 83% 81% 79% 77% 75% 73% 71% 70% 68% 67% 3 2.23 1.75 1.37 1.07 0.84 0.66 0.52 0.41 0.32 0.25 0.20 0.16 0.12
4 88% 86% 83% 81% 79% 77% 75% 73% 71% 70% 68% 67% 65% 4 2.63 2.06 1.62 1.27 1.00 0.78 0.62 0.48 0.38 0.30 0.24 0.19 0.15
5 86% 83% 81% 79% 77% 75% 73% 71% 70% 68% 67% 65% 64% 5 2.92 2.29 1.80 1.41 1.11 0.87 0.69 0.54 0.43 0.34 0.26 0.21 0.16
6 83% 81% 79% 77% 75% 73% 71% 70% 68% 67% 65% 64% 63% 6 3.12 2.45 1.92 1.51 1.19 0.94 0.74 0.58 0.46 0.36 0.28 0.22 0.18
7 81% 79% 77% 75% 73% 71% 70% 68% 67% 65% 64% 63% 61% 7 3.26 2.56 2.01 1.58 1.25 0.98 0.77 0.61 0.48 0.38 0.30 0.24 0.19
8 79% 77% 75% 73% 71% 70% 68% 67% 65% 64% 63% 61% 60% 8 3.35 2.63 2.07 1.63 1.28 1.01 0.80 0.63 0.50 0.39 0.31 0.24 0.19
9 77% 75% 73% 71% 70% 68% 67% 65% 64% 63% 61% 60% 59% 9 3.40 2.68 2.11 1.66 1.31 1.03 0.81 0.64 0.51 0.40 0.32 0.25 0.20
10 75% 73% 71% 70% 68% 67% 65% 64% 63% 61% 60% 59% 58% 10 3.43 2.70 2.12 1.67 1.32 1.04 0.82 0.65 0.51 0.40 0.32 0.25 0.20
11 73% 71% 70% 68% 67% 65% 64% 63% 61% 60% 59% 58% 57% 11 3.43 2.70 2.13 1.68 1.32 1.04 0.82 0.65 0.51 0.41 0.32 0.25 0.20
12 71% 70% 68% 67% 65% 64% 63% 61% 60% 59% 58% 57% 56% 12 3.41 2.69 2.12 1.67 1.32 1.04 0.82 0.65 0.51 0.41 0.32 0.25 0.20
13 70% 68% 67% 65% 64% 63% 61% 60% 59% 58% 57% 56% 55% 13 3.39 2.67 2.11 1.66 1.31 1.04 0.82 0.65 0.51 0.40 0.32 0.25 0.20
14 68% 67% 65% 64% 63% 61% 60% 59% 58% 57% 56% 55% 54% 14 3.35 2.64 2.09 1.65 1.30 1.03 0.81 0.64 0.51 0.40 0.32 0.25 0.20
15 67% 65% 64% 63% 61% 60% 59% 58% 57% 56% 55% 54% 53% 15 3.31 2.61 2.06 1.63 1.29 1.02 0.80 0.64 0.50 0.40 0.32 0.25 0.20
16 65% 64% 63% 61% 60% 59% 58% 57% 56% 55% 54% 53% 52% 16 3.26 2.58 2.03 1.61 1.27 1.00 0.79 0.63 0.50 0.39 0.31 0.25 0.20
17 64% 63% 61% 60% 59% 58% 57% 56% 55% 54% 53% 52% 51% 17 3.22 2.54 2.01 1.59 1.25 0.99 0.78 0.62 0.49 0.39 0.31 0.24 0.19
18 63% 61% 60% 59% 58% 57% 56% 55% 54% 53% 52% 51% 50% 18 3.16 2.50 1.98 1.56 1.24 0.98 0.77 0.61 0.49 0.38 0.31 0.24 0.19
19 61% 60% 59% 58% 57% 56% 55% 54% 53% 52% 51% 50% 49% 19 3.11 2.46 1.95 1.54 1.22 0.96 0.76 0.60 0.48 0.38 0.30 0.24 0.19
20 60% 59% 58% 57% 56% 55% 54% 53% 52% 51% 50% 49% 48% 20 3.06 2.42 1.91 1.51 1.20 0.95 0.75 0.60 0.47 0.37 0.30 0.24 0.19
Table 4.32. Relative PXL estimated using Load-Exertion table. Please note that there seems to be an
area with the highest rPXL (red), which indicated the highest stimuli for hypertrophy (given XL model).
Keep in mind that this is Small World model
1 100% 94% 91% 88% 86% 83% 81% 79% 77% 75% 73% 71% 70% 1 1.00 0.76 0.59 0.46 0.36 0.28 0.22 0.18 0.14 0.11 0.09 0.07 0.05
2 94% 91% 88% 86% 83% 81% 79% 77% 75% 73% 71% 70% 68% 2 0.85 0.66 0.52 0.41 0.32 0.25 0.20 0.15 0.12 0.10 0.08 0.06 0.05
3 91% 88% 86% 83% 81% 79% 77% 75% 73% 71% 70% 68% 67% 3 0.74 0.58 0.46 0.36 0.28 0.22 0.17 0.14 0.11 0.08 0.07 0.05 0.04
4 88% 86% 83% 81% 79% 77% 75% 73% 71% 70% 68% 67% 65% 4 0.66 0.52 0.40 0.32 0.25 0.20 0.15 0.12 0.10 0.08 0.06 0.05 0.04
5 86% 83% 81% 79% 77% 75% 73% 71% 70% 68% 67% 65% 64% 5 0.58 0.46 0.36 0.28 0.22 0.17 0.14 0.11 0.09 0.07 0.05 0.04 0.03
6 83% 81% 79% 77% 75% 73% 71% 70% 68% 67% 65% 64% 63% 6 0.52 0.41 0.32 0.25 0.20 0.16 0.12 0.10 0.08 0.06 0.05 0.04 0.03
7 81% 79% 77% 75% 73% 71% 70% 68% 67% 65% 64% 63% 61% 7 0.47 0.37 0.29 0.23 0.18 0.14 0.11 0.09 0.07 0.05 0.04 0.03 0.03
8 79% 77% 75% 73% 71% 70% 68% 67% 65% 64% 63% 61% 60% 8 0.42 0.33 0.26 0.20 0.16 0.13 0.10 0.08 0.06 0.05 0.04 0.03 0.02
9 77% 75% 73% 71% 70% 68% 67% 65% 64% 63% 61% 60% 59% 9 0.38 0.30 0.23 0.18 0.15 0.11 0.09 0.07 0.06 0.04 0.04 0.03 0.02
10 75% 73% 71% 70% 68% 67% 65% 64% 63% 61% 60% 59% 58% 10 0.34 0.27 0.21 0.17 0.13 0.10 0.08 0.06 0.05 0.04 0.03 0.03 0.02
11 73% 71% 70% 68% 67% 65% 64% 63% 61% 60% 59% 58% 57% 11 0.31 0.25 0.19 0.15 0.12 0.09 0.07 0.06 0.05 0.04 0.03 0.02 0.02
12 71% 70% 68% 67% 65% 64% 63% 61% 60% 59% 58% 57% 56% 12 0.28 0.22 0.18 0.14 0.11 0.09 0.07 0.05 0.04 0.03 0.03 0.02 0.02
13 70% 68% 67% 65% 64% 63% 61% 60% 59% 58% 57% 56% 55% 13 0.26 0.21 0.16 0.13 0.10 0.08 0.06 0.05 0.04 0.03 0.02 0.02 0.02
14 68% 67% 65% 64% 63% 61% 60% 59% 58% 57% 56% 55% 54% 14 0.24 0.19 0.15 0.12 0.09 0.07 0.06 0.05 0.04 0.03 0.02 0.02 0.01
15 67% 65% 64% 63% 61% 60% 59% 58% 57% 56% 55% 54% 53% 15 0.22 0.17 0.14 0.11 0.09 0.07 0.05 0.04 0.03 0.03 0.02 0.02 0.01
16 65% 64% 63% 61% 60% 59% 58% 57% 56% 55% 54% 53% 52% 16 0.20 0.16 0.13 0.10 0.08 0.06 0.05 0.04 0.03 0.02 0.02 0.02 0.01
17 64% 63% 61% 60% 59% 58% 57% 56% 55% 54% 53% 52% 51% 17 0.19 0.15 0.12 0.09 0.07 0.06 0.05 0.04 0.03 0.02 0.02 0.01 0.01
18 63% 61% 60% 59% 58% 57% 56% 55% 54% 53% 52% 51% 50% 18 0.18 0.14 0.11 0.09 0.07 0.05 0.04 0.03 0.03 0.02 0.02 0.01 0.01
19 61% 60% 59% 58% 57% 56% 55% 54% 53% 52% 51% 50% 49% 19 0.16 0.13 0.10 0.08 0.06 0.05 0.04 0.03 0.03 0.02 0.02 0.01 0.01
20 60% 59% 58% 57% 56% 55% 54% 53% 52% 51% 50% 49% 48% 20 0.15 0.12 0.10 0.08 0.06 0.05 0.04 0.03 0.02 0.02 0.01 0.01 0.01
Table 4.33. Relative CXL estimated using Load-Exertion table. Please note that there seems to be
an area with the highest rCXL (red), which indicated the highest stimuli for strength (given XL model).
Keep in mind that this is Small World model
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Table 4.33. Relative CXL estimated using Load-Exertion table. Please note that
there seems to be an area with the highest rCXL (red), which indicated the highest
stimuli for strength (given XL model). Keep in mind that this is Small World model
Ballistic Movements
As mentioned at the beginning of this chapter, prescription for ballistic movements
is a bit tricky (or trickier compared to grinding movements). Ballistic movements are
tricky to define as well - they usually have a flight phase, where the implement or the
body travels through the space (e.g., vertical jump, bench throw, broad jump). But it is
not that easy - if you take a look at classification on the Figure 3.4, ballistic movements
also consist of Olympic lifting and “fast grinding”, neither of which has “open” end
point, where the implement “flies off”34. These two categories have defined stopping
points. Could it be that definition of ballistic movement is similar to the definition of
pornography: “I can’t define pornography, but I know it when I see it.” To me, ballistic
either has a flight phase (object or the body), or it is done with the explosive effort. For
example, sub maximal squat jumps have flight phase, but are not done with maximal
explosive effort, while explosive squats have explosive effort, but no flight phase.
Olympic lifting can be considered explosive since there is explosive effort, but
there is also a small “flight” of the barbell, before one catches it at a specific point and
rhythm. Compared to, say, squat jumps, in Olympic lifting (i.e., snatch, clean) sub-max
weights are also caught with the same rhythm and at the same height. Otherwise, one
would accelerate the bar so high, that the technique would be modified, and one might
end up performing ‘muscle’ variants of the snatch and clean. For this reason, I think
Load-Velocity profiling of the Olympic lifting is bullshit. If the barbell reaches same
point and path with the same movement rhythm, that means that the velocity needs to
be quite similar across loads.
With the fast grinding movements, there will be some “breaking phase”. This
is needed to actually prevent the implement or the body becoming ballistic. This
method, termed “dynamic effort method” or (DE), is a staple in Westside Barbell
programs (Simmons, 2007) and involves lifting 50-60% of 1RM for few reps (2-3) as
fast as possible35. Shorter break, and repeated for around 10 sets. This is sometimes
accompanied with the use of accommodating resistance, such as bands or chains, which
34 Some Olympic lifting derivatives, like Snatch High Pull doesn’t have fixed end point
35 This can mean multiple things: (1) concentric portion of the lift is as fast as possible, (2) both eccentric
and concentric are as fast as possible, followed by a pause, and (3) all reps are done as fast as possible.
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increase the weight at the top (hence reduce this “breaking phase”). Some coaches, like
Mike Tuchscherer (Tuchscherer, 2013a,b)36 are critics of this method. But usually these
type of disagreement happened due “Small World” models using a single metric that is
defined as a construct that causes adaptation and improvement. For example, the idea
behind DE is that compensatory acceleration during concentric range produce high
forces, and those high forces are what drives adaptation. Well, according to research,
Mike, and some of my own observations, forces (peak forces) with submaximal fast
grinding movements are not that high37. But then, are the peak forces the only thing
that causes adaptation? What about second-order effect of such a workout within
bigger picture? These are all things that need to be considered when discussing cause
and effects. For this reason, I am neither for nor against “fast grinding” - I am enlisting
them and discussing them in this manual for the sake of completeness - it is up to you
if you want to use them.
When it comes to ‘true’ ballistic movements (i.e., not Olympic lifting nor fast
grinding), we have two issues to solve: (1) what is 1RM in the ballistic movement, and
(2) what is failure in the ballistic movement. I will discuss these two separately, but
will also include their application to Olympic and fast grinding movements (and other
applications).
One simple rule of thumb (i.e., heuristic) that can be used, is that implement
(i.e., barbell) or body needs to travel at least 10-15cm. This means that if you increase
load in the movement, eventually you will not be able to jump or throw over 10-15cm.
Since this is the load after which the movement pretty much looks like crap, it can be
considered 1RM for the movement. Using the ballistic equation:
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or
10cm is equal to 1.4 m/s. This refers to take-off-velocity (TOV) of the barbell (in
say bench throw) or center-of-mass (COM) of the barbell-body system (as in squat
jump). Thus, it is tricky to use this threshold in Load-Velocity profiling, particularly
with squat jump. Also, note that TOV is quite similar to peak-velocity (PV), but not the
same, since there will be some deceleration involved just before take off. But again,
other quality thresholds can be used if you have specialized equipment to use. In the
ideal world, one can use force plate, contact mat or LPT (linear position transducer)
to estimate this from 3 to 4 load increments. The easiest would be to use contact mat
and measure jump height across loads, and figure out load for 10cm jump height using
linear or polynomial regression (which means that when performing load profiling,
one doesn’t need to go to 1RM, particularly with ballistic movements).
But in the real world, most don’t have access to this equipment, so we need to use
simple to remember heuristics. The question is, how is ballistic 1RM related to grinding
1RM (e.g., bench throw to bench press, squat jump to back squat)? Of course, this will
differ depending on whether there is a concentric only or countermovement action,
experience of the lifter, type of movement and so forth. But what would be simple,
conservative and easy to remember rule of thumb that could be used as a prior when
figuring out the highest load for ballistic movement, and something we can use to
prescribe? The simple solution would be half or 50%. For example, if your squat 1RM is
180kg, squat jump 1RM is 90kg. Perfect? Oh hell no! Useful? Probably good conservative
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estimate you can use. Will you use this load? Hell no - we will use this as 1RM to prescribe
off, same as we did with the grinding movements. Thus, one will jump with much smaller
weight. In either way, I suggest using some type of measurement - it can also be your
eyes. If it looks like shit, smells like shit, taste like shit, it probably is shit. With ballistic
movements, it is always useful to start light, and progress from there. No amount of
profiling can beat this common sense.
Mike Boyle (Boyle, Verstegen & Cosgrove, 2010) suggested using 40% of the
total system load (e.g. bodyweight + barbell load in the squat) for squat jump load
when training (see Table 4.34). Please note that this is not squat jump 1RM, but rather
suggested load for training.
I believe that this "Mike Boyle rule" is too conservative, but it could be applied
when working with complete noobs, particularly with the squat jump. It is better to
be safe than sorry. What is interesting, is that Mike pinpoints the issues of not taking
bodyweight into account. As already explained in this chapter, there is no a single,
objective approach, but rather pluralistic approaches, particularly when external versus
total system are considered. If one plans performing load profiling, then exact external
load can be estimated (1RM), and if one doesn’t plan changing bodyweight much (e.g.
over 10%) over the next few weeks, then total system load approach is not needed.
Similarly to what is being discussed before, total system load makes complete sense,
but it makes things more complex and assumes everything else is correct. Adding more
complexity to uncertain estimates to begin with, doesn’t make things more precise - it
makes it look more ‘scientific’ and probably less useful. Hence I opt for the less precise,
but simpler approaches in this manual, by using them as priors and using your common
sense to adjust on the go and across training sprints and phases.
Some Intellectuals Yet Idiots (IYIs) believe that there is a magic load that produces
peak power at which individuals should train. This is utter bullshit. First, the calculus
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of this Peak Power (PP) Load depends on the metric used (e.g., mean velocity, peak
velocity, take-off velocity), whether this velocity is related to barbell only, or COM,
whether the load is only external or total system load. All of these will give different
locations of PP (Jovanovic, 2013a). Second, the jump over Is/Ought gap is believing that
lifting load associated with PP will somehow magically improve the Power construct.
If you remember from Chapter 2, this is reflective vs. formative model (Figure 2.19).
In this regard, I am taking constructivist stance and believe that this represents
formative model - or just a numerical representation and simplification. In addition, I
particularly don’t believe one should train solely at this optimal load that produces PP,
but rather across different loads (Jovanovic, 2013a). It is formative Small World model,
and IYIs would argue and publish useless scientific papers (you must admit that “The
optimal load to train peak power” sounds scientific, but if you scratch the surface, it is
bullshit) until the cows come home. I just don’t buy that crap, nor should you. All the
“optimization” models are based on a single or few parameters of the Small World that
needs to be optimized so the target variable maximizes or minimizes.
To conclude, the highest load that can be used in ballistic movement (i.e., not
the Olympic lifting or fast grinding) is around 50% of related grinding exercise 1RM
(this heuristic will be applied to small number of exercises: squat jump, bench throw,
hex bar jump). This has NOTHING to do with Peak Power bullshit propaganda, but it is
rather a simple rule of thumb to base off your loads using special variation of the Load-
Exertion table. It bears repeating that doesn’t mean you should train at this load - they
represent maximal loads, and you can always (and probably should) start lower.
39 As a keen reader, you have probably noticed that I have performed a jump over Is/Ought gap here. I
have assumed that quality reps improve “explosiveness”, while fatigue reps improve “ability to maintain
explosiveness” (explosive endurance). It is thus better to classify based on the action performed, rather
than potential outcome.
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case, failure point is defined similarly as ballistic 1RM - a point where height of the
implement or the body doesn’t reach 10cm.
When it comes to Olympic lifting, this quality threshold is tricky to measure, and
might indicate change in technique, rhythm, depth of the catch and so forth. Prilepin
table (Table 4.35) has traditionally been applied as heuristic to suggest number of reps
per set, as well as number of lifts.
Fast grinding movements have been already discussed, and they involve sets
of 2-3 reps at around 50% of 1RM. For other bodyweight movements (i.e., jumps and
throws), when done intensively (with the maximal intent), the highest number of reps
should be around 5 to 6, after which the quality drops. If these are done extensively
(sub-maximal intent), for example rhythmical jumps, then this number can go higher.
In any case, it is up to you to decide what are you trying to do and what to achieve.
One thing that I’ve noticed analyzing some of my data as well as other studies,
is that during the grinding movements, if we use velocity loss40 of 10-20% (i.e., quality
threshold) then the number of quality reps are halved compared to the maximal
number of reps that are potentially possible. For example, if one uses 10RM, which is
approximately around 75% 1RM (given Epley’s formula) maximal number of reps is 10.
The 10-20% threshold will happen at around half that number, or 5 in this case41. It has
been shown that minimizing and controlling for this velocity (or quality) drop with the
grinding movements, using LPTs or other velocity measurement tools, one minimizes
fatigue between sessions and negative effects of lifting to maximal training adaptations
(Sánchez-Medina & González-Badillo, 2011; González Badillo, 2017; Pareja-Blanco et
al., 2017b,a; Jovanovic, 2017c).This simple heuristic can be very useful for athletes who
are in-season, who are just starting to lift (to minimize the soreness as well), or for
those who have a lot of other training sessions. Therefore, this one-half heuristic can be
applied to Load-Exertion table to indicate threshold for quality reps. Converting this to
40 Velocity is calculated using fastest rep, usually the first rep. For example, if velocity loss 10% is used,
one performs repetitions in a set until velocity doesn’t drop more than 10%.
41 This represents rough rule of thumb from my re-analysis of some published papers and my own data
(Jovanovic, 2017c). This heuristic will be covered in the PhD papers I am writing.
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equation, this means that %1RM associated with a particular number of reps is the one
associated with double reps:
or
The question that remains unanswered is whether this can be applied to ballistic
lifts (e.g. squat jump, hex bar jump, bench throw). This is questionable, since I am not
sure if Epley’s formula can be applied to them as well (how many reps over 10cm height
one can do at given %1RM). But assuming it can be applied, using 0.0666 instead of
0.0333 in Load-Exertion table, one can get a special version of this table that I termed
Ballistic Load-Exertion Table. Please note that this is still quite speculative (particularly
its application to ballistic lifts). Table 4.37 contains Ballistic Load-Exertion Table
together with Prilepin Table for the sake of comparison.
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The Ballistic Load-Exertion table can be used for planning grinding movements42,
Olympic lifts, and potentially to ballistic lifts such as hex bar jump, bench throw and
squat jump. The max 6 reps heuristic can be applied here as well. Table 4.38 contains
example of using known hex bar deadlift (grinding movement) to estimate load for hex
bar jump (ballistic) using half-load and half-reps heuristics.
Load ratio column from Table 4.38 indicates simpler heuristic suggested by Dan
Baker43 when prescribing load for jump squats and bench throws using current cycle
squat and bench press reps and loads (for example, if one uses 3x5 with 110kg bench
press, then bench throw is 40% of that or 3x5 with 45kg).
42 With the aim of minimizing fatigue and soreness (although the total number of reps will be more
important) with in-season athletes, athletes just starting up (who are learning techniques), or those who
are training with very high frequency (although some go even lower with %ages)
43 Dan Baker actually suggest using 40-60% (Joyce, 2014)
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The next chapter will discuss planning the training phase using Load-Exertion
and Ballistic Load-Exertion tables to create two methods of progression. As always, it is
important to remember that these are all “Small World” models. We need to keep that
in mind.
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Name Category Pa�ern Variant % Related to %BW Used Equipment Used Note
Clean (Blocks) Ballis�c Olympic Blocks 95% Clean 0% Barbell
Clean High Pull (Blocks) Ballis�c Olympic Blocks 75% Clean 0% Barbell
Clean Pull (Blocks) Ballis�c Olympic Blocks 105% Clean 0% Barbell
Snatch (Blocks) Ballis�c Olympic Blocks 95% Snatch 0% Barbell
Snatch High Pull (Blocks) Ballis�c Olympic Blocks 75% Snatch 0% Barbell
Snatch Pull (Blocks) Ballis�c Olympic Blocks 105% Snatch 0% Barbell
Clean Ballis�c Olympic Ground 100% Clean 0% Barbell
Clean High Pull Ballis�c Olympic Ground 80% Clean 0% Barbell
Clean Pull Ballis�c Olympic Ground 110% Clean 0% Barbell
Power Clean Ballis�c Olympic Ground 85% Clean 0% Barbell
Split Clean Ballis�c Olympic Ground 90% Clean 0% Barbell
Clean & Jerk Ballis�c Olympic Ground 100% Clean and Jerk 0% Barbell
Power Snatch Ballis�c Olympic Ground 85% Snatch 0% Barbell
Snatch Ballis�c Olympic Ground 100% Snatch 0% Barbell
Snatch Balance Ballis�c Olympic Ground 80% Snatch 0% Barbell
Snatch High Pull Ballis�c Olympic Ground 80% Snatch 0% Barbell
Snatch Pull Ballis�c Olympic Ground 110% Snatch 0% Barbell
Split Snatch Ballis�c Olympic Ground 90% Snatch 0% Barbell
Clean (Hang) Ballis�c Olympic Hang 95% Clean 0% Barbell
Clean (Muscle) Ballis�c Olympic Hang 60% Clean 0% Barbell
Clean High Pull (Hang) Ballis�c Olympic Hang 75% Clean 0% Barbell
Clean Pull (Hang) Ballis�c Olympic Hang 105% Clean 0% Barbell
Power Clean (Hang) Ballis�c Olympic Hang 80% Clean 0% Barbell
Power Snatch (Hang) Ballis�c Olympic Hang 80% Snatch 0% Barbell
Snatch (Hang) Ballis�c Olympic Hang 95% Snatch 0% Barbell
Snatch (Muscle) Ballis�c Olympic Hang 60% Snatch 0% Barbell
Snatch High Pull (Hang) Ballis�c Olympic Hang 75% Snatch 0% Barbell
Snatch Pull (Hang) Ballis�c Olympic Hang 105% Snatch 0% Barbell
Rack Pull Grinding Hinge Blocks 110% Deadli� 0% Barbell
Deadli� Grinding Hinge Double Leg 100% Deadli� 0% Barbell
Snatch Grip Deadli� Grinding Hinge Double Leg 75% Deadli� 0% Barbell
Sumo Deadli� Grinding Hinge Double Leg 100% Deadli� 0% Barbell From 95-105%
Bridge (Straight Leg Ball) Grinding Hinge Double Leg None 0% Fitness Ball
Bridge (Straight Leg) Grinding Hinge Double Leg None 0% Bodyweight
Bridge Drop Downs (Ball) Grinding Hinge Double Leg None 0% Fitness Ball
Bridge Li� and Curl (Ball) Grinding Hinge Double Leg None 0% Fitness Ball
Bridge Li� and Curl (Slide Board) Grinding Hinge Double Leg None 0% Slideboard
Glute Bridge (Ball) Grinding Hinge Double Leg None 0% Fitness Ball
Glute Bridge (Elevated Feet) Grinding Hinge Double Leg None 0% Bodyweight
Glute Ham Raise (GHR) Grinding Hinge Double Leg None 0% Machine
Hip Thrust (Ball) Grinding Hinge Double Leg None 0% Fitness Ball
Hyper 45 degree Grinding Hinge Double Leg None 0% Machine
Hyper 90 degree Grinding Hinge Double Leg None 0% Machine
Nordic Curl Grinding Hinge Double Leg None 0% Bodyweight
Pull Through Grinding Hinge Double Leg None 0% Machine
Reverse Hyper Grinding Hinge Double Leg None 0% Machine
Sumo Pull Through Grinding Hinge Double Leg None 0% Machine
DB Romanian Deadli� Grinding Hinge Double Leg 35% Squat 0% Dumbells * Each dumbell
Glute Bridge (Floor) Grinding Hinge Double Leg 105% Squat 0% Barbell >105%
Good Morning Grinding Hinge Double Leg 50% Squat 0% Barbell
Hip Thrust (Bench) Grinding Hinge Double Leg 100% Squat 0% Bodyweight
Romanian Deadli� Grinding Hinge Double Leg 75% Squat 0% Barbell
Sumo Good Morning Grinding Hinge Double Leg 40% Squat 0% Barbell
Sumo Romanian Deadli� Grinding Hinge Double Leg 65% Squat 0% Barbell
Trap Bar Romania Deadli� Grinding Hinge Double Leg 75% Squat 0% Trap Bar
Zercher Romanian Deadli� Grinding Hinge Double Leg 70% Squat 0% Barbell
Bridge 1-Leg (Straight Leg Ball) Grinding Hinge Single Leg None 0% Fitness Ball
Bridge 1-Leg (Straight Leg) Grinding Hinge Single Leg None 0% Bodyweight
Bridge Drop Downs (Slide Board) Grinding Hinge Single Leg None 0% Slideboard
Bridge Drop Downs 1-Leg (Ball) Grinding Hinge Single Leg None 0% Fitness Ball
Bridge Drop Downs 1-Leg (Slide Board) Grinding Hinge Single Leg None 0% Slideboard
Bridge Li� and Curl 1-Leg (Ball) Grinding Hinge Single Leg None 0% Fitness Ball
Bridge Li� and Curl 1-Leg (Slide Board) Grinding Hinge Single Leg None 0% Slideboard
Glute Bridge 1-Leg (Ball) Grinding Hinge Single Leg None 0% Fitness Ball
Glute Bridge 1-Leg (Elevated Feet) Grinding Hinge Single Leg None 0% Bodyweight
Glute Bridge 1-Leg (Floor) Grinding Hinge Single Leg None 0% Bodyweight
Glute Bridge 1-Leg Alterna�ng (Floor) Grinding Hinge Single Leg None 0% Bodyweight
Hip Thrust 1-Leg (Ball) Grinding Hinge Single Leg None 0% Fitness Ball
Hip Thrust 1-Leg (Bench) Grinding Hinge Single Leg None 0% Bodyweight
Hyper 45 degree 1-Leg Grinding Hinge Single Leg None 0% Machine
Hyper 90 degree 1-Leg Grinding Hinge Single Leg None 0% Machine
Lateral Bridge 1-Leg (Straight Leg Ball) Grinding Hinge Single Leg None 0% Fitness Ball
Lateral Bridge 1-Leg (Straight Leg) Grinding Hinge Single Leg None 0% Bodyweight
Reverse Hyper 1-Leg Grinding Hinge Single Leg None 0% Machine
DB Romanian Deadli� 1-Arm/1-Leg (Contralateral) Grinding Hinge Single Leg 30% Squat 0% Dumbells
DB Romanian Deadli� 1-Arm/1-Leg (Ipsilateral) Grinding Hinge Single Leg 25% Squat 0% Dumbells
DB Romanian Deadli� 2-Arm/1-Leg Grinding Hinge Single Leg 20% Squat 0% Dumbells * Each dumbell
Good Morning 1-Leg Grinding Hinge Single Leg 30% Squat 0% Barbell
Plate Good Morning 1-Leg (Overhead) Grinding Hinge Single Leg 10% Squat 0% Plates
Romanian Deadli� 1-Leg Grinding Hinge Single Leg 45% Squat 0% Barbell
Barbell Curls Grinding Pull Accessory 35% Pull-up 0% Barbell
DB Curls Grinding Pull Accessory 20% Pull-up 0% Dumbells * Each dumbell
Rings Inverted Row 1-Arm Grinding Pull Horizontal None 0% Gymnas�c rings
1-Arm/1-Leg Row (Contralateral) Grinding Pull Horizontal 25% Pull-Up 0% Dumbells
1-Arm/1-Leg Row (Ipsilateral) Grinding Pull Horizontal 25% Pull-Up 0% Dumbells
Bench Pull Grinding Pull Horizontal 70% Pull-Up 0% Barbell
Bent Over Row Grinding Pull Horizontal 65% Pull-Up 0% Barbell
Cable Row (Neutral) Grinding Pull Horizontal 60% Pull-Up 0% Machine
Cable Row (Pronated) Grinding Pull Horizontal 60% Pull-Up 0% Machine
Cable Row (Rope)
Cable Row (Supinated)
Grinding
Grinding
Pull
Pull
Horizontal
Horizontal
60% Pull-Up
60% Pull-Up
0%
0%
Machine
Machine
167
Chest Supported Row Grinding Pull Horizontal 70% Pull-Up 0% Machine
DB Bench Row 1-Arm Grinding Pull Horizontal 35% Pull-Up 0% Dumbells * Each dumbell
DB Bench Row 2-Arm Grinding Pull Horizontal 30% Pull-Up 0% Dumbells * Each dumbell
DB Bent Over Row 1-Arm (Neutral) Grinding Pull Horizontal 35% Pull-Up 0% Dumbells * Each dumbell
DB Bent Over Row 1-Arm (Wide) Grinding Pull Horizontal 30% Pull-Up 0% Dumbells * Each dumbell
Good Morning 1-Leg Grinding Hinge Single Leg 30% Squat 0% Barbell
Plate Good Morning 1-Leg (Overhead) Grinding Hinge Single Leg 10% Squat 0% Plates
Romanian Deadli� 1-Leg Grinding Hinge Single Leg 45% Squat 0% Barbell
Barbell Curls Grinding Pull Accessory 35% Pull-up 0% Barbell
STRENGTH TRAINING MANUAL Volume One
DB Curls
Rings Inverted Row 1-Arm
Grinding
Grinding
Pull
Pull
Accessory
Horizontal
20% Pull-up
None
0%
0%
Dumbells
Gymnas�c rings
* Each dumbell
Overhead
Chest SupportedSplit Squat
Row Grinding Squat
Pull Double Leg
Horizontal 35%
70% Squat
Pull-Up 0% Barbell
Machine
Overhead
DB Bench Row Squat1-Arm Grinding Squat
Pull Double Leg
Horizontal 70%
35% Squat
Pull-Up 0% Barbell
Dumbells * Each dumbell
Sumo
DB Bench BackRow Squat 2-Arm Grinding Squat
Pull Double Leg
Horizontal 90%
30% Squat
Pull-Up 0% Barbell
Dumbells * Each dumbell
Trap
DB BentBar Over
SquatRow 1-Arm (Neutral) Grinding Squat
Pull Double Leg
Horizontal 110%
35% Squat
Pull-Up 0% Trap Bar
Dumbells * Each dumbell
Zercher
DB Bent Squat
Over Row 1-Arm (Wide) Grinding Squat
Pull Double Leg
Horizontal 60%
30% Squat
Pull-Up 0% Barbell
Dumbells * Each dumbell
Box Squat Grinding Squat Double Leg 100% Squat 0% Barbell
Cable Lateral Lunges Grinding Squat Double Leg 25% Squat 0% Machine
Cable Lateral Split Squat Grinding Squat Double Leg 30% Squat 0% Machine
DB Bulgarian Split Squat Grinding Squat Double Leg 25% Squat 0% Dumbells * Each dumbell
DB Lateral Split Squat
DB Split Squat
Grinding
Grinding
Squat
Squat
Double Leg
Double Leg
15%
25%
Squat
Squat
0%
0%
MLADEN JOVANOVIĆ
Dumbells
Dumbells
* Each dumbell
* Each dumbell
DB Squat Grinding Squat Double Leg 40% Squat 0% Dumbells * Each dumbell
Front Squat Grinding Squat Double Leg 85% Squat 0% Barbell
Goblet Bulgarian Split Squat Grinding Squat Double Leg 50% Squat 0% Ke�lebell
Name
Goblet Lateral Split Squat Category
Grinding Pa�ern
Squat Variant
Double Leg %
40% Related
Squat to %BW
0%Used Equipment
Ke�lebell Used Note
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Ballis�c Squat
Olympic Double Leg
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95% Squat
Clean 0% Ke�lebell
Barbell
GobletHigh
Clean Squat Pull (Blocks) Grinding
Ballis�c Squat
Olympic Double Leg
Blocks 70%
75% Squat
Clean 0% Ke�lebell
Barbell * Hard to carry/hold
Ke�lebell
Clean Pull Front
(Blocks) Squat Grinding
Ballis�c Squat
Olympic Double Leg
Blocks 45%
105% Squat
Clean 0% Ke�lebell
Barbell * Each Ke�lebell
Leg Press
Snatch (Blocks) Grinding
Ballis�c Squat
Olympic Double Leg
Blocks 130%
95% Squat
Snatch 0% Machine
Barbell
Overhead
Snatch HighSplit
PullSquat
(Blocks) Grinding
Ballis�c Squat
Olympic Double Leg
Blocks 35%
75% Squat
Snatch 0% Barbell
Overhead
Snatch PullSquat
(Blocks) Grinding
Ballis�c Squat
Olympic Double Leg
Blocks 70%
105% Squat
Snatch 0% Barbell
Sumo Back Squat
Clean Grinding
Ballis�c Squat
Olympic Double Leg
Ground 90%
100% Squat
Clean 0% Barbell
Trap Bar
Clean HighSquat
Pull Grinding
Ballis�c Squat
Olympic Double Leg
Ground 110%
80% Squat
Clean 0% Trap Bar
Barbell
Zercher
Clean Squat
Pull Grinding
Ballis�c Squat
Olympic Double Leg
Ground 60%
110% Squat
Clean 0% Barbell
Box Squat
Power Clean1-Leg Grinding
Ballis�c Squat
Olympic Single Leg
Ground 85% None
Clean 0% Bodyweight
Barbell
DB Single
Split CleanLeg Squat 1-Arm Grinding
Ballis�c Squat
Olympic Single Leg
Ground 90% None
Clean 0% Dumbells
Barbell
DB Single
Clean Leg Squat 2-Arm
& Jerk Grinding
Ballis�c Squat
Olympic Single
GroundLeg 100% None
Clean and Jerk 0% Dumbells
Barbell
Inclined Step Down
Power Snatch Grinding
Ballis�c Squat
Olympic Single
GroundLeg 85% None
Snatch 0% Bodyweight
Barbell
Off Box Pistol Squat
Snatch Grinding
Ballis�c Squat
Olympic Single
GroundLeg 100% None
Snatch 0% Bodyweight
Barbell
Pistol
SnatchSquat
Balance Grinding
Ballis�c Squat
Olympic Single
GroundLeg 80% None
Snatch 0% Bodyweight
Barbell
Rings
SnatchBulgarian
High PullSplit Squat Grinding
Ballis�c Squat
Olympic Single
GroundLeg 80% None
Snatch 0% Gymnas�c
Barbell rings
Speed
SnatchSkater
Pull Grinding
Ballis�c Squat
Olympic Single
GroundLeg 110% None
Snatch 0% Bodyweight
Barbell
Wall Squat 1-Leg
Split Snatch Grinding
Ballis�c Squat
Olympic Single
GroundLeg 90% None
Snatch 0% Fitness Ball
Barbell
Barbel(Hang)
Clean Lateral Lunges Grinding
Ballis�c Squat
Olympic Single Leg
Hang 25%
95% Squat
Clean 0% Barbell
Barbell(Muscle)
Clean Lunges Grinding
Ballis�c Squat
Olympic Single Leg
Hang 40%
60% Squat
Clean 0% Barbell
BarbellHigh
Clean Reverse Lunges
Pull (Hang) Grinding
Ballis�c Squat
Olympic Single Leg
Hang 40%
75% Squat
Clean 0% Barbell
BarbellPull
Clean Step Up
(Hang) Grinding
Ballis�c Squat
Olympic Single Leg
Hang 40%
105% Squat
Clean 0% Barbell
BarbellClean
Power Walking Lunges
(Hang) Grinding
Ballis�c Squat
Olympic Single Leg
Hang 35%
80% Squat
Clean 0% Barbell
DB Lateral
Power Lunges
Snatch (Hang) Grinding
Ballis�c Squat
Olympic Single
Hang Leg 10%
80% Squat
Snatch 0% Dumbells
Barbell * Each dumbell
DB Lunges
Snatch (Hang) Grinding
Ballis�c Squat
Olympic Single
Hang Leg 20%
95% Squat
Snatch 0% Dumbells
Barbell * Each dumbell
DB Reverse
Snatch Lunges
(Muscle) Grinding
Ballis�c Squat
Olympic Single
Hang Leg 20%
60% Squat
Snatch 0% Dumbells
Barbell * Each dumbell
DB StepHigh
Snatch Up Pull (Hang) Grinding
Ballis�c Squat
Olympic Single Leg
Hang 20%
75% Squat
Snatch 0% Dumbells
Barbell * Each dumbell
DB Walking
Snatch Lunges
Pull (Hang) Grinding
Ballis�c Squat
Olympic Single Leg
Hang 20%
105% Squat
Snatch 0% Dumbells
Barbell
Goblet
Rack Lateral Lunges
Pull Grinding Squat
Hinge Single Leg
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110% Squat
Deadli� 0% Ke�lebell
Barbell
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100% Squat
Deadli� 0% Machine
Barbell
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Double Leg 30%
75% Squat
Deadli� 0% Barbell
Overhead
Sumo Reverse Lunges
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Hinge Single Leg
Double Leg 30%
100% Squat
Deadli� 0% Barbell From 95-105%
Overhead
Bridge Walking
(Straight LegLunges
Ball) Grinding Squat
Hinge Single Leg
Double Leg 30% Squat
None 0% Barbell Ball
Fitness
Slide Board
Bridge Lateral
(Straight Leg)Lunges Grinding Squat
Hinge Single Leg
Double Leg 20% Squat
None 0% Slideboard
Bodyweight
Slide Board
Bridge DropReverse Lunges
Downs (Ball) Grinding Squat
Hinge Single Leg
Double Leg 35% Squat
None 0% Slideboard
Fitness Ball
Bridge Li� and Curl (Ball) Grinding Hinge Double Leg None 0% Fitness Ball
Bridge Li� and Curl (Slide Board) Grinding Hinge Double Leg None 0% Slideboard
Glute Bridge (Ball) Grinding Hinge Double Leg None 0% Fitness Ball
Glute Bridge (Elevated Feet) Grinding Hinge Double Leg None 0% Bodyweight
Glute Ham Raise (GHR) Grinding Hinge Double Leg None 0% Machine
Hip Thrust (Ball) Grinding Hinge Double Leg None 0% Fitness Ball
Hyper 45 degree Grinding Hinge Double Leg None 0% Machine
Hyper 90 degree Grinding Hinge Double Leg None 0% Machine
Nordic Curl Grinding Hinge Double Leg None 0% Bodyweight
Pull Through Grinding Hinge Double Leg None 0% Machine
Reverse Hyper Grinding Hinge Double Leg None 0% Machine
Sumo Pull Through Grinding Hinge Double Leg None 0% Machine
DB Romanian Deadli� Grinding Hinge Double Leg 35% Squat 0% Dumbells * Each dumbell
Glute Bridge (Floor) Grinding Hinge Double Leg 105% Squat 0% Barbell >105%
Good Morning Grinding Hinge Double Leg 50% Squat 0% Barbell
Hip Thrust (Bench) Grinding Hinge Double Leg 100% Squat 0% Bodyweight
Romanian Deadli� Grinding Hinge Double Leg 75% Squat 0% Barbell
Sumo Good Morning Grinding Hinge Double Leg 40% Squat 0% Barbell
Sumo Romanian Deadli� Grinding Hinge Double Leg 65% Squat 0% Barbell
Trap Bar Romania Deadli� Grinding Hinge Double Leg 75% Squat 0% Trap Bar
Zercher Romanian Deadli� Grinding Hinge Double Leg 70% Squat 0% Barbell
Bridge 1-Leg (Straight Leg Ball) Grinding Hinge Single Leg None 0% Fitness Ball
Bridge 1-Leg (Straight Leg) Grinding Hinge Single Leg None 0% Bodyweight
Bridge Drop Downs (Slide Board) Grinding Hinge Single Leg None 0% Slideboard
Bridge Drop Downs 1-Leg (Ball) Grinding Hinge Single Leg None 0% Fitness Ball
Bridge Drop Downs 1-Leg (Slide Board) Grinding Hinge Single Leg None 0% Slideboard
Bridge Li� and Curl 1-Leg (Ball) Grinding Hinge Single Leg None 0% Fitness Ball
Bridge Li� and Curl 1-Leg (Slide Board) Grinding Hinge Single Leg None 0% Slideboard
Glute Bridge 1-Leg (Ball) Grinding Hinge Single Leg None 0% Fitness Ball
Glute Bridge 1-Leg (Elevated Feet) Grinding Hinge Single Leg None 0% Bodyweight
Glute Bridge 1-Leg (Floor) Grinding Hinge Single Leg None 0% Bodyweight
Glute Bridge 1-Leg Alterna�ng (Floor) Grinding Hinge Single Leg None 0% Bodyweight
Hip Thrust 1-Leg (Ball) Grinding Hinge Single Leg None 0% Fitness Ball
Hip Thrust 1-Leg (Bench) Grinding Hinge Single Leg None 0% Bodyweight
Hyper 45 degree 1-Leg Grinding Hinge Single Leg None 0% Machine
Hyper 90 degree 1-Leg Grinding Hinge Single Leg None 0% Machine
Lateral Bridge 1-Leg (Straight Leg Ball) Grinding Hinge Single Leg None 0% Fitness Ball
Lateral Bridge 1-Leg (Straight Leg) Grinding Hinge Single Leg None 0% Bodyweight
Reverse Hyper 1-Leg Grinding Hinge Single Leg None 0% Machine
DB Romanian Deadli� 1-Arm/1-Leg (Contralateral) Grinding Hinge Single Leg 30% Squat 0% Dumbells
DB Romanian Deadli� 1-Arm/1-Leg (Ipsilateral) Grinding Hinge Single Leg 25% Squat 0% Dumbells
DB Romanian Deadli� 2-Arm/1-Leg Grinding Hinge Single Leg 20% Squat 0% Dumbells * Each dumbell
Good Morning 1-Leg Grinding Hinge Single Leg 30% Squat 0% Barbell
Plate Good Morning 1-Leg (Overhead) Grinding Hinge Single Leg 10% Squat 0% Plates
Romanian Deadli� 1-Leg Grinding Hinge Single Leg 45% Squat 0% Barbell
Barbell Curls Grinding Pull Accessory 35% Pull-up 0% Barbell
DB Curls Grinding Pull Accessory 20% Pull-up 0% Dumbells * Each dumbell
Rings Inverted Row 1-Arm Grinding Pull Horizontal None 0% Gymnas�c rings
1-Arm/1-Leg Row (Contralateral) Grinding Pull Horizontal 25% Pull-Up 0% Dumbells
1-Arm/1-Leg Row (Ipsilateral) Grinding Pull Horizontal 25% Pull-Up 0% Dumbells
Bench Pull Grinding Pull Horizontal 70% Pull-Up 0% Barbell
Bent Over Row Grinding Pull Horizontal 65% Pull-Up 0% Barbell
Cable Row (Neutral) Grinding Pull Horizontal 60% Pull-Up 0% Machine
Cable Row (Pronated) Grinding Pull Horizontal 60% Pull-Up 0% Machine
Cable Row (Rope)
Cable Row (Supinated)
Grinding
Grinding
Pull
Pull
Horizontal
Horizontal
60% Pull-Up
60% Pull-Up
0%
0%
Machine
Machine
169
Chest Supported Row Grinding Pull Horizontal 70% Pull-Up 0% Machine
DB Bench Row 1-Arm Grinding Pull Horizontal 35% Pull-Up 0% Dumbells * Each dumbell
DB Bench Row 2-Arm Grinding Pull Horizontal 30% Pull-Up 0% Dumbells * Each dumbell
DB Bent Over Row 1-Arm (Neutral) Grinding Pull Horizontal 35% Pull-Up 0% Dumbells * Each dumbell
DB Bent Over Row 1-Arm (Wide) Grinding Pull Horizontal 30% Pull-Up 0% Dumbells * Each dumbell
STRENGTH TRAINING MANUAL Volume One
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