An Cosantóir

34 EFFORT LEVELS PRILEPINS CHART Max Effort (ME) Max Reps Near Max (NME) 1-2Reps short Hard Effort (HE) 2-4 Reps short Medium Hard (MHE) 5+ Reps short REPS PER SET OPTIMAL VOLUME VOLUME RANGE 100% 1 1-2 7 4-10 95% 2 1 1-2 7 4-10 92% 3 1-2 1 1-2 7 4-10 89% 4 2-3 1-2 2-4 15 10-20 85% 5 3-4 1-3 2-4 15 10-20 83% 6 4-5 2-4 ≤1 2-4 15 10-20 81% 7 5-6 3-5 ≤2 2-4 15 10-20 79% 8 6-7 4-6 ≤3 3-6 18 12-24 77% 9 7-8 5-7 ≤4 3-6 18 12-24 75% 10 8-9 6-8 ≤5 3-6 18 12-24 73% 11 9-10 7-9 ≤6 3-6 18 12-24 71% 12 10-11 8-10 ≤7 3-6 18 12-24 70% 13 11-12 9-11 ≤8 3-6 24 18-30 68% 14 12-13 10-12 ≤9 3-6 24 18-30 67% 15 13-14 11-13 ≤10 3-6 24 18-30 65% 16 14-15 12-14 ≤11 3-6 24 18-30 64% 17 15-16 13-15 ≤12 3-6 24 18-30 63% 18 16-17 14-16 ≤13 3-6 24 18-30 62% 19 17-18 15-17 ≤14 3-6 24 18-30 61% 20 18-19 16-18 ≤15 3-6 24 18-30 Using this intensity-effort table we can see that in order to hit the optimal total reps at 70% (13RM), performing 6 reps per set, we can use a set and rep scheme of 4 x 6 (24 total reps). This would count as a medium hard effort (MHE). Likewise, if we want to aim towards the lower end of the rep range at 85% (5RM), we can use 4 x 3 (12 total reps), which would be a hard effort (HE). A near max effort for the same rep total would be 3 x 4 (leaving 1 rep in reserve each set, as 85% is equal to 5RM). These are some guidelines to help you come up with set and rep numbers for strength training in your primary lifts. Don't just jump straight in at 80% intensity without first preparing your body. For guidelines on anatomical adaptation see Part 1 here. Progress from 70%, increasing volume initially, starting at the lower end of the optimal total rep range: Once you have reached the higher volume of the rep range at 70%, progress by increasing intensity: References: 1. Baker, D. Predicting 1RM or sub-maximal strength levels from simple reps to fatigue (RTF tests). 2. Boyle, M. New functional training for sports 2nd Edition. Human Kinetics, 2016. 3. Even-Esh, Z. The encyclopedia of underground strength and conditioning. Dragon Door Publications 2014. 4. Jovanovic, M. Intensity-Effort table for strength training. https:// complementarytraining.net/intensity-effort-table-for-strength- training/ 2013. 5. Scofield, D.E., Kardouni, J.R., The tactical athlete: A product of 21st century strength and conditioning. Strength and Conditioning Journal 37 (4): 2-7. NSCA 2015. 6. Zatsiorsky, V.M., Biomechanics of strength and strength training. Strength and Power in Sport. Encyclopedia of Sports Medicine 2nd Edition, 3 (23):439-487. IOC Medical Commission 2003. Week 1 Week 2 Week 3 3 x 6 @ 70% 4 x 5 @ 70% 4 x 6 @70% Week 4 Week 5 Week 6 5 x 5 @ 70% 5 x 6 @ 70% 5 x 6 @ 70% Week 7 Week 8 Week 9 3 x 6 @ 75% 4 x 4 @ 80% 5 x 3 @ 83% Week 10 Week 11 Week 12 (Unload) 3 x 4, 1 x 3 @ 85% 4 x 3, 1 x 3 plus (RTF) @85% 5 x 2 @85% Perform 1-2 primary exercises and 2-4 secondary or assistance exercises per session. Allow 48-72 hrs between high intensity sessions (above 80%). Slow and steady wins the race. In the battle arena strength and resistance training plays its part in a sections ability to take control of areas within the battlefield, ultimately by taking the location by force and through unexpected entry points, as shown by the picture above of a section entering a building via a 1st floor window STRENGTHENING THE NATION RESISTANCE: A NECESSITY (PART 2)

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