Strength Training Cycle

These two factors, namely the number of repetitions and the load, are conditional on each other, as depicted in the table below. Intensity is determined by the percentage of maximum weight, which in turn informs us about the external load. However, we must assume that the amount of repetition is carried out with maximum effort, without taking into account any of the previously available resources. Source: thepinnacleselfdotcom.files.wordpress.com/2014/04/optimum-rep-set-chart.jpg (3.06.2019). Of course, if we perform only one repetition with maximum effort, it signifies that the external load is equivalent to 90-100% of our CM. In the case where we apply a load of 80-90% CM, we can usually execute 2-4 repetitions. The range of 3-6 repetitions is typically carried out with a load of 70-80% CM. Additionally, the range of 10-20 repetitions is typically carried out with a load of 50-75% CM. These values should be treated as approximate, as there are numerous factors that usually impact the reduction in the number of executed repetitions. One of the primary factors is technique, specifically the technical errors that lead to a loss of strength and an inability to complete the intended number of repetitions. Individuals with relatively poorly developed abilities to produce force and power, as well as maintain them at a high level, usually perform fewer repetitions when executing sets with a load above 85% CM. Other factors that may influence the number of repetitions are individual muscle fiber proportions or general predispositions towards endurance or sprint sports. Such differences may stem from various factors, including our genetics, or may be influenced by whether we have previously engaged in sports (general physique preparation). It should be noted that the following issues will be considered in the context of a weekly training period and pertain to a single exercise within the group of multi-joint exercises. The classic example of periodization is linear periodization, which includes exercises such as squats, deadlifts, or bench presses. Of course, other forms of periodization, such as undulating (non-linear) or conjugate, cannot be completely disregarded, but the most popular approach will be presented.