This is the Rep max system I developed at West Point and implemented my first few years at Denison. Made adjustments along the way, but this is our starting point. Max Effort w/ Back-Off Set (Descending Weight, Ascending Reps) 2RM 3-5 Warm-up Sets 2 Rep Max Set w/ Target Weight Optional Bonus Set (if 2RM was completed; add 5%) Back-Off Set (Subtract 10% of Max set and Rep to Failure i.e. 2-6 reps) 3RM 3-4 Warm-up Sets 3 Rep Max Set w/ Target Weight Optional Bonus Set (if 3RM was completed; add 5%) Back-Off Set (Subtract 10% of Max set and Rep to Failure i.e. 3-7 reps) 4RM 2-4 Warm-up Sets 4 Rep Max Set w/ Target Weight Optional Bonus Set (if 4RM was completed; add 5%) Back-Off Set (Subtract 10% of Max set and Rep to Failure i.e. 4-8 reps) 5RM 2-3 Warm-up Sets 5 Rep Max Set w/ Target Weight Optional Bonus Set (if 5RM was completed; add 5%) Back-Off Set (Subtract 10% of Max set and Rep to Failure i.e. 5-9 reps) 3RM Ex: Warm-Up: 150x8, 225x5, 270x3, [50%, 75%, 90%] 3 sets @ minimum Max Set: 300x3 [on workout sheet] Bonus Set: 315x2 [300x5%=15lbs] {do not count bonus set as new max because only 2 reps were completed} Back-Off Set: 270x5 [300x10%-300=270] Max Effort w/ Cluster (Static Weight, Static Reps) 2RM 3-5 Warm-up Sets 2 Rep Max Set w/ Target Weight Optional Bonus Set (if 2RM was completed; add 5%) 2 Rep Cluster (Perform 2 singles w/ Max weight w/ 40 sec. R.I.) 3RM 3-4 Warm-up Sets 3 Rep Max Set w/ Target Weight Optional Bonus Set (if 3RM was completed; add 5%) 3 Rep Cluster (Perform 3 singles w/ Max weight w/ 30 sec. R.I.) 4RM 2-4 Warm-up Sets 4 Rep Max Set w/ Target Weight Optional Bonus Set (if 4RM was completed; add 5%) 4 Rep Cluster (Perform 4 singles w/ Max weight w/ 20 sec. R.I.) 5RM 2-3 Warm-up Sets 5 Rep Max Set w/ Target Weight Optional Bonus Set (if 5RM was completed; add 5%) 5 Rep Cluster (Perform 5 singles w/ Max weight w/ 10 sec. R.I.) 3RM Ex. Warm-Up: 150x8, 225x5, 270x3, [50%, 75%, 90%] 3 sets @ minimum Max Set: 300x3 [on workout sheet] Bonus Set: 315x2 [300x5%=15lbs] {do not count bonus set as new max because only 2 reps were completed} 3 Rep Cluster: 300x1 (rest 30 sec.); 300x1 (rest 30 sec.); 300x1 Max Effort w/ Work Set (Static Weight, Descending Reps) 4RM 2-3 Warm-up Sets 4 Max Set w/ Target Weight Bonus Set (if 4RM was completed easily; add 5%) Work Set (Weight is same as Max set & rep to failure for at least 2 reps) 5RM 1-3 Warm-up Sets 5 Max Set w/ Target Weight Bonus Set (if 5RM was completed easily; add 5%) Work Set (Weight is same as Max set & rep to failure for at least 3 reps) 6RM 1-2 Warm-up Sets 6 Max Set w/ Target Weight Bonus Set (if 6RM was completed easily; add 5%) Work Set (Weight is same as Max set & rep to failure for at least 4 reps) 8RM 1 Warm-up Set 8 Max Set w/ Target Weight Bonus Set (if 8RM was completed easily; add 5%) Work Set (Weight is same as Max set & rep to failure for at least 6 reps) 5 RM Ex. Warm-Up: 150x5, 180x3 Max Set: 200x5 [on workout sheet] Bonus Set: 210x4 [200x5%=10lbs] {do not count bonus set as new max because only 4 reps were completed} Work Set: 200x3 (as many as possible) Adjusting different strength levels without using percentages I used this system at Army and it was adequate for the situation we were in. It was a way for the athletes to make adjustments themselves. 100-200lbs = +/- 5lbs 200-300lbs = +/- 10lbs 300-400lbs = +/- 15lbs 400-500lbs = +/- 20lbs To see how we implemented Auto-Regulatory Training in our programs, check out this article:
WATCH: How to Implement Auto-Regulatory Training in a Team Setting
