Reactive Training Systems

BobW · Senior Member

Higher Rep Sets: RPE, etc

Nick Morneau · Senior Member

I dont know how to set up rep speed in the context of this training because I havent read anything about it but I used to do high rep sets for squat all the time before.

I never worried about going to fast and always took it at whatever pace I felt was optimal to get the most reps for that day. Meaning some days I would bang out 10 right of the bat then slow down a little taking 2-3 breaths between reps. I dont think I ever did 1 set the same as the next. Sometimes I would onlybang out 3 reps at a time then take 2-5 sec to bang out another 3 until I was dead. Basically what I am saying is that it really didnt matter what pace I did my set as long as I did it.

Mike Tuchscherer · Guru

For RTS's sake, it doesn't matter. However you do it, just be consistent and I will adjust your RPE tables to fit your outputs. Then, it is still custom planned. If it becomes important, I'll program it into the training.

That said, the thing you need to be aware of as a strongman is that often your events will be judged on the number of reps you complete in a certain timeframe. So you want to train the ability to do more in less time.

Also, there are different metabolic demands on the body with what amounts to short "rests" during a set, so that also needs to be considered when planning training. For most, just going at a comfortable pace will suffice, but when you get into the nuts-and-bolts of programming, it is something that must be considered.

BobW · Senior Member

Mike Tuchscherer wrote:

For RTS's sake, it doesn't matter. However you do it, just be consistent and I will adjust your RPE tables to fit your outputs. Then, it is still custom planned. If it becomes important, I'll program it into the training.

That said, the thing you need to be aware of as a strongman is that often your events will be judged on the number of reps you complete in a certain timeframe. So you want to train the ability to do more in less time.

Also, there are different metabolic demands on the body with what amounts to short "rests" during a set, so that also needs to be considered when planning training. For most, just going at a comfortable pace will suffice, but when you get into the nuts-and-bolts of programming, it is something that must be considered.

OK, gotcha - I'm beginning to see that a lot of variables just need to be held consistently the same across sessions, so that RPE calculation remains relatively the same from week to week. Right?

I can see how once we settle in on a weight producing a given stress level (so, let's say 15 rep squats, 205lbs, gives me an RPE of 8-9 when I keep a 5 rep/min pace) that we can then adjust the pace as a separate "stressor", and push for a 6 rep/min pace at the same weight. Which would increase the stress level of that exercise, right?

(Understand that I'm trying to keep with you and your vocabulary here, I want to make sure that I'm using the correct terms to communicate. So if I'm getting it wrong, lemme know.)

Mike Tuchscherer · Guru

you're right on point