Set and Rep Schemes
scheme_generic(
reps = c(5, 5, 5),
adjustment = c(0, 0, 0),
vertical_planning = vertical_linear,
vertical_planning_control = list(),
progression_table = progression_RIR_increment,
progression_table_control = list()
)
scheme_wave(
reps = c(10, 8, 6, 10, 8, 6),
adjustment = c(4, 2, 0, 6, 4, 2),
vertical_planning = vertical_linear,
vertical_planning_control = list(),
progression_table = progression_RIR_increment,
progression_table_control = list(volume = "extensive")
)
scheme_plateau(
reps = c(5, 5, 5, 5),
vertical_planning = vertical_constant,
vertical_planning_control = list(),
progression_table = progression_RIR_increment,
progression_table_control = list(volume = "extensive")
)
scheme_step(
reps = c(5, 5, 5, 5),
adjustment = c(-0.3, -0.2, -0.1, 0),
vertical_planning = vertical_constant,
vertical_planning_control = list(),
progression_table = progression_perc_drop,
progression_table_control = list(volume = "normal")
)
scheme_step_reverse(
reps = c(10, 10, 10, 10),
adjustment = c(0, 3, 6, 9),
vertical_planning = vertical_constant,
vertical_planning_control = list(),
progression_table = progression_RIR_increment,
progression_table_control = list(volume = "normal")
)
scheme_wave_descending(
reps = c(6, 8, 10, 6, 8, 10),
adjustment = c(4, 2, 0, 6, 4, 2),
vertical_planning = vertical_linear,
vertical_planning_control = list(),
progression_table = progression_RIR_increment,
progression_table_control = list(volume = "extensive")
)
scheme_light_heavy(
reps = c(6, 3, 6, 3, 6, 3),
adjustment = c(0, -0.2, 0, -0.2, 0, -0.2),
vertical_planning = vertical_constant,
vertical_planning_control = list(),
progression_table = progression_perc_drop,
progression_table_control = list(volume = "normal")
)
scheme_pyramid(
reps = c(12, 10, 8, 8, 10, 12),
adjustment = 0,
vertical_planning = vertical_linear,
vertical_planning_control = list(reps_change = c(0, -2, -4, -6)),
progression_table = progression_RIR_increment,
progression_table_control = list(volume = "extensive")
)
scheme_pyramid_reverse(
reps = c(8, 10, 12, 12, 10, 8),
adjustment = 0,
vertical_planning = vertical_linear,
vertical_planning_control = list(reps_change = c(0, -2, -4, -6)),
progression_table = progression_RIR_increment,
progression_table_control = list(volume = "extensive")
)
scheme_rep_acc(
reps = c(7, 7, 7),
adjustment = 0,
vertical_planning_control = list(step = rep(-3, 4)),
progression_table = progression_RIR_increment,
progression_table_control = list(volume = "extensive")
)
Numeric vector indicating reps prescription
Numeric vector indicating adjustments. Forwarded to progression_table
.
If the progression_table
is progression_RIR_increment
, adjustment
will be done
using RIR. On the other hand, if progression_perc_drop
is used, adjustment
will be done
using 1RM percentage
Vertical planning function. Default is vertical_linear
Arguments forwarded to the vertical_planning
function
Progression table function. Default is progression_RIR_increment
Arguments forwarded to the progression_table
function
Data frame with the following columns: reps
, index
, step
,
adjustment
, and perc_1RM
.
scheme_generic
: Generic set and rep scheme.
scheme_generic
is called in all other set and rep schemes - only the default parameters
differ to make easier and quicker schemes writing and groupings
scheme_wave
: Wave set and rep scheme
scheme_plateau
: Plateau set and rep scheme
scheme_step
: Step set and rep scheme
scheme_step_reverse
: Reverse Step set and rep scheme
scheme_wave_descending
: Descending Wave set and rep scheme
scheme_light_heavy
: Light-Heavy set and rep scheme
scheme_pyramid
: Pyramid set and rep scheme
scheme_pyramid_reverse
: Reverse Pyramid set and rep scheme
scheme_rep_acc
: Rep Accumulation set and rep scheme
scheme_generic()
#> reps index step adjustment perc_1RM
#> 1 5 1 -3 5.818182 0.7351614
#> 2 5 1 -3 5.818182 0.7351614
#> 3 5 1 -3 5.818182 0.7351614
#> 4 4 2 -2 4.090909 0.7877568
#> 5 4 2 -2 4.090909 0.7877568
#> 6 4 2 -2 4.090909 0.7877568
#> 7 3 3 -1 2.545455 0.8441215
#> 8 3 3 -1 2.545455 0.8441215
#> 9 3 3 -1 2.545455 0.8441215
#> 10 2 4 0 1.181818 0.9041963
#> 11 2 4 0 1.181818 0.9041963
#> 12 2 4 0 1.181818 0.9041963
# Wave set and rep schemes
--------------------------
scheme_wave()
#> reps index step adjustment perc_1RM
#> 1 10 1 -3 14.727273 0.5484205
#> 2 8 1 -3 11.454545 0.6068564
#> 3 6 1 -3 8.181818 0.6792304
#> 4 10 1 -3 16.727273 0.5290954
#> 5 8 1 -3 13.454545 0.5832821
#> 6 6 1 -3 10.181818 0.6498340
#> 7 9 2 -2 12.363636 0.5843138
#> 8 7 2 -2 9.272727 0.6485581
#> 9 5 2 -2 6.181818 0.7286747
#> 10 9 2 -2 14.363636 0.5624268
#> 11 7 2 -2 11.272727 0.6217043
#> 12 5 2 -2 8.181818 0.6949490
#> 13 8 3 -1 10.181818 0.6228766
#> 14 6 3 -1 7.272727 0.6934900
#> 15 4 3 -1 4.363636 0.7821610
#> 16 8 3 -1 12.181818 0.5980666
#> 17 6 3 -1 9.272727 0.6628742
#> 18 4 3 -1 6.363636 0.7434341
#> 19 7 4 0 8.181818 0.6642071
#> 20 5 4 0 5.454545 0.7417647
#> 21 3 4 0 2.727273 0.8398293
#> 22 7 4 0 10.181818 0.6360698
#> 23 5 4 0 7.454545 0.7068455
#> 24 3 4 0 4.727273 0.7953436
scheme_wave(
reps = c(8, 6, 4, 8, 6, 4),
vertical_planning = vertical_block,
progression_table = progression_perc_drop,
progression_table_control = list(type = "ballistic")
)
#> reps index step adjustment perc_1RM
#> 1 8 1 -2 3.8375 4.4899008
#> 2 6 1 -2 1.8625 2.5769899
#> 3 4 1 -2 -0.1125 0.6771399
#> 4 8 1 -2 5.8375 6.4899008
#> 5 6 1 -2 3.8625 4.5769899
#> 6 4 1 -2 1.8875 2.6771399
#> 7 8 2 -1 3.8975 4.5499008
#> 8 6 2 -1 1.9125 2.6269899
#> 9 4 2 -1 -0.0725 0.7171399
#> 10 8 2 -1 5.8975 6.5499008
#> 11 6 2 -1 3.9125 4.6269899
#> 12 4 2 -1 1.9275 2.7171399
#> 13 8 3 0 3.9575 4.6099008
#> 14 6 3 0 1.9625 2.6769899
#> 15 4 3 0 -0.0325 0.7571399
#> 16 8 3 0 5.9575 6.6099008
#> 17 6 3 0 3.9625 4.6769899
#> 18 4 3 0 1.9675 2.7571399
#> 19 8 4 -3 3.7775 4.4299008
#> 20 6 4 -3 1.8125 2.5269899
#> 21 4 4 -3 -0.1525 0.6371399
#> 22 8 4 -3 5.7775 6.4299008
#> 23 6 4 -3 3.8125 4.5269899
#> 24 4 4 -3 1.8475 2.6371399
# Adjusted second wave
# and using 3 steps progression
scheme_wave(
reps = c(8, 6, 4, 8, 6, 4),
# Adjusting using lower %1RM (progression_perc_drop method used)
adjustment = c(0, 0, 0, -0.1, -0.1, -0.1),
vertical_planning = vertical_linear,
vertical_planning_control = list(reps_change = c(0, -2, -4)),
progression_table = progression_perc_drop,
progression_table_control = list(volume = "extensive")
)
#> reps index step adjustment perc_1RM
#> 1 8 1 -2 -0.16363636 0.6260036
#> 2 6 1 -2 -0.14545455 0.6880177
#> 3 4 1 -2 -0.12727273 0.7551840
#> 4 8 1 -2 -0.26363636 0.5260036
#> 5 6 1 -2 -0.24545455 0.5880177
#> 6 4 1 -2 -0.22727273 0.6551840
#> 7 6 2 -1 -0.10909091 0.7243813
#> 8 4 2 -1 -0.09545455 0.7870022
#> 9 2 2 -1 -0.08181818 0.8557404
#> 10 6 2 -1 -0.20909091 0.6243813
#> 11 4 2 -1 -0.19545455 0.6870022
#> 12 2 2 -1 -0.18181818 0.7557404
#> 13 4 3 0 -0.06363636 0.8188204
#> 14 2 3 0 -0.05454545 0.8830131
#> 15 0 3 0 -0.04545455 0.9545455
#> 16 4 3 0 -0.16363636 0.7188204
#> 17 2 3 0 -0.15454545 0.7830131
#> 18 0 3 0 -0.14545455 0.8545455
# Adjusted using RIR inc
# This time we adjust first wave as well, first two sets easier
scheme_wave(
reps = c(8, 6, 4, 8, 6, 4),
# Adjusting using lower %1RM (RIR Increment method used)
adjustment = c(4, 2, 0, 6, 4, 2),
vertical_planning = vertical_linear,
vertical_planning_control = list(reps_change = c(0, -2, -4)),
progression_table = progression_RIR_increment,
progression_table_control = list(volume = "extensive")
)
#> reps index step adjustment perc_1RM
#> 1 8 1 -2 11.818182 0.6024294
#> 2 6 1 -2 8.727273 0.6709526
#> 3 4 1 -2 5.636364 0.7570648
#> 4 8 1 -2 13.818182 0.5791912
#> 5 6 1 -2 10.727273 0.6422533
#> 6 4 1 -2 7.636364 0.7207254
#> 7 6 2 -1 9.272727 0.6628742
#> 8 4 2 -1 6.363636 0.7434341
#> 9 2 2 -1 3.454545 0.8462840
#> 10 6 2 -1 11.272727 0.6348473
#> 11 4 2 -1 8.363636 0.7083612
#> 12 2 2 -1 5.454545 0.8011303
#> 13 4 3 0 7.090909 0.7302856
#> 14 2 3 0 4.363636 0.8251444
#> 15 0 3 0 1.636364 0.9483249
#> 16 4 3 0 9.090909 0.6964141
#> 17 2 3 0 6.363636 0.7821610
#> 18 0 3 0 3.636364 0.8919883
# Plateau set and rep schemes
--------------------------
scheme_plateau()
#> reps index step adjustment perc_1RM
#> 1 5 1 -3 7.545455 0.7053362
#> 2 5 1 -3 7.545455 0.7053362
#> 3 5 1 -3 7.545455 0.7053362
#> 4 5 1 -3 7.545455 0.7053362
#> 5 5 2 -2 6.181818 0.7286747
#> 6 5 2 -2 6.181818 0.7286747
#> 7 5 2 -2 6.181818 0.7286747
#> 8 5 2 -2 6.181818 0.7286747
#> 9 5 3 -1 4.818182 0.7536105
#> 10 5 3 -1 4.818182 0.7536105
#> 11 5 3 -1 4.818182 0.7536105
#> 12 5 3 -1 4.818182 0.7536105
#> 13 5 4 0 3.454545 0.7803134
#> 14 5 4 0 3.454545 0.7803134
#> 15 5 4 0 3.454545 0.7803134
#> 16 5 4 0 3.454545 0.7803134
scheme_plateau(
reps = c(3, 3, 3),
progression_table_control = list(type = "ballistic")
)
#> reps index step adjustment perc_1RM
#> 1 3 1 -3 5.6 0.6358249
#> 2 3 1 -3 5.6 0.6358249
#> 3 3 1 -3 5.6 0.6358249
#> 4 3 2 -2 4.2 0.6758949
#> 5 3 2 -2 4.2 0.6758949
#> 6 3 2 -2 4.2 0.6758949
#> 7 3 3 -1 2.8 0.7213550
#> 8 3 3 -1 2.8 0.7213550
#> 9 3 3 -1 2.8 0.7213550
#> 10 3 4 0 1.4 0.7733713
#> 11 3 4 0 1.4 0.7733713
#> 12 3 4 0 1.4 0.7733713
# Step set and rep schemes
--------------------------
scheme_step()
#> reps index step adjustment perc_1RM
#> 1 5 1 -3 -0.43636364 0.4209017
#> 2 5 1 -3 -0.33636364 0.5209017
#> 3 5 1 -3 -0.23636364 0.6209017
#> 4 5 1 -3 -0.13636364 0.7209017
#> 5 5 2 -2 -0.40227273 0.4549926
#> 6 5 2 -2 -0.30227273 0.5549926
#> 7 5 2 -2 -0.20227273 0.6549926
#> 8 5 2 -2 -0.10227273 0.7549926
#> 9 5 3 -1 -0.36818182 0.4890835
#> 10 5 3 -1 -0.26818182 0.5890835
#> 11 5 3 -1 -0.16818182 0.6890835
#> 12 5 3 -1 -0.06818182 0.7890835
#> 13 5 4 0 -0.33409091 0.5231744
#> 14 5 4 0 -0.23409091 0.6231744
#> 15 5 4 0 -0.13409091 0.7231744
#> 16 5 4 0 -0.03409091 0.8231744
scheme_step(
reps = c(2, 2, 2),
adjustment = c(-0.1, -0.05, 0),
vertical_planning = vertical_linear_reverse,
progression_table_control = list(type = "ballistic")
)
#> reps index step adjustment perc_1RM
#> 1 2 1 -3 -0.2175 0.6649568
#> 2 2 1 -3 -0.1675 0.7149568
#> 3 2 1 -3 -0.1175 0.7649568
#> 4 3 2 -2 -0.2000 0.6334722
#> 5 3 2 -2 -0.1500 0.6834722
#> 6 3 2 -2 -0.1000 0.7334722
#> 7 4 3 -1 -0.1725 0.6171399
#> 8 4 3 -1 -0.1225 0.6671399
#> 9 4 3 -1 -0.0725 0.7171399
#> 10 5 4 0 -0.1350 0.6151875
#> 11 5 4 0 -0.0850 0.6651875
#> 12 5 4 0 -0.0350 0.7151875
# Reverse Step set and rep schemes
--------------------------
scheme_step_reverse()
#> reps index step adjustment perc_1RM
#> 1 10 1 -3 8.090909 0.6240533
#> 2 10 1 -3 11.090909 0.5874311
#> 3 10 1 -3 14.090909 0.5548690
#> 4 10 1 -3 17.090909 0.5257272
#> 5 10 2 -2 6.272727 0.6485581
#> 6 10 2 -2 9.272727 0.6090943
#> 7 10 2 -2 12.272727 0.5741577
#> 8 10 2 -2 15.272727 0.5430114
#> 9 10 3 -1 4.454545 0.6750661
#> 10 10 3 -1 7.454545 0.6324165
#> 11 10 3 -1 10.454545 0.5948357
#> 12 10 3 -1 13.454545 0.5614708
#> 13 10 4 0 2.636364 0.7038333
#> 14 10 4 0 5.636364 0.6575958
#> 15 10 4 0 8.636364 0.6170589
#> 16 10 4 0 11.636364 0.5812295
# Descending Wave set and rep schemes
--------------------------
scheme_wave_descending()
#> reps index step adjustment perc_1RM
#> 1 6 1 -3 12.181818 0.6228766
#> 2 8 1 -3 11.454545 0.6068564
#> 3 10 1 -3 10.727273 0.5916396
#> 4 6 1 -3 14.181818 0.5980666
#> 5 8 1 -3 13.454545 0.5832821
#> 6 10 1 -3 12.727273 0.5692109
#> 7 5 2 -2 10.181818 0.6642071
#> 8 7 2 -2 9.272727 0.6485581
#> 9 9 2 -2 8.363636 0.6336296
#> 10 5 2 -2 12.181818 0.6360698
#> 11 7 2 -2 11.272727 0.6217043
#> 12 9 2 -2 10.363636 0.6079733
#> 13 4 3 -1 8.363636 0.7083612
#> 14 6 3 -1 7.272727 0.6934900
#> 15 8 3 -1 6.181818 0.6792304
#> 16 4 3 -1 10.363636 0.6764485
#> 17 6 3 -1 9.272727 0.6628742
#> 18 8 3 -1 8.181818 0.6498340
#> 19 3 4 0 6.727273 0.7553337
#> 20 5 4 0 5.454545 0.7417647
#> 21 7 4 0 4.181818 0.7286747
#> 22 3 4 0 8.727273 0.7191564
#> 23 5 4 0 7.454545 0.7068455
#> 24 7 4 0 6.181818 0.6949490
# Light-Heavy set and rep schemes
--------------------------
scheme_light_heavy()
#> reps index step adjustment perc_1RM
#> 1 6 1 -3 -0.14545455 0.6880177
#> 2 3 1 -3 -0.31818182 0.5909917
#> 3 6 1 -3 -0.14545455 0.6880177
#> 4 3 1 -3 -0.31818182 0.5909917
#> 5 6 1 -3 -0.14545455 0.6880177
#> 6 3 1 -3 -0.31818182 0.5909917
#> 7 6 2 -2 -0.10909091 0.7243813
#> 8 3 2 -2 -0.28863636 0.6205372
#> 9 6 2 -2 -0.10909091 0.7243813
#> 10 3 2 -2 -0.28863636 0.6205372
#> 11 6 2 -2 -0.10909091 0.7243813
#> 12 3 2 -2 -0.28863636 0.6205372
#> 13 6 3 -1 -0.07272727 0.7607450
#> 14 3 3 -1 -0.25909091 0.6500827
#> 15 6 3 -1 -0.07272727 0.7607450
#> 16 3 3 -1 -0.25909091 0.6500827
#> 17 6 3 -1 -0.07272727 0.7607450
#> 18 3 3 -1 -0.25909091 0.6500827
#> 19 6 4 0 -0.03636364 0.7971086
#> 20 3 4 0 -0.22954545 0.6796281
#> 21 6 4 0 -0.03636364 0.7971086
#> 22 3 4 0 -0.22954545 0.6796281
#> 23 6 4 0 -0.03636364 0.7971086
#> 24 3 4 0 -0.22954545 0.6796281
# Pyramid set and rep schemes
--------------------------
scheme_pyramid()
#> reps index step adjustment perc_1RM
#> 1 12 1 -3 12.000000 0.5558026
#> 2 10 1 -3 10.727273 0.5916396
#> 3 8 1 -3 9.454545 0.6324165
#> 4 8 1 -3 9.454545 0.6324165
#> 5 10 1 -3 10.727273 0.5916396
#> 6 12 1 -3 12.000000 0.5558026
#> 7 10 2 -2 8.909091 0.6136201
#> 8 8 2 -2 7.818182 0.6549880
#> 9 6 2 -2 6.727273 0.7023369
#> 10 6 2 -2 6.727273 0.7023369
#> 11 8 2 -2 7.818182 0.6549880
#> 12 10 2 -2 8.909091 0.6136201
#> 13 8 3 -1 6.181818 0.6792304
#> 14 6 3 -1 5.272727 0.7270708
#> 15 4 3 -1 4.363636 0.7821610
#> 16 4 3 -1 4.363636 0.7821610
#> 17 6 3 -1 5.272727 0.7270708
#> 18 8 3 -1 6.181818 0.6792304
#> 19 6 4 0 3.818182 0.7536105
#> 20 4 4 0 3.090909 0.8089782
#> 21 2 4 0 2.363636 0.8731267
#> 22 2 4 0 2.363636 0.8731267
#> 23 4 4 0 3.090909 0.8089782
#> 24 6 4 0 3.818182 0.7536105
# Reverse Pyramid set and rep schemes
--------------------------
scheme_pyramid_reverse()
#> reps index step adjustment perc_1RM
#> 1 8 1 -3 9.454545 0.6324165
#> 2 10 1 -3 10.727273 0.5916396
#> 3 12 1 -3 12.000000 0.5558026
#> 4 12 1 -3 12.000000 0.5558026
#> 5 10 1 -3 10.727273 0.5916396
#> 6 8 1 -3 9.454545 0.6324165
#> 7 6 2 -2 6.727273 0.7023369
#> 8 8 2 -2 7.818182 0.6549880
#> 9 10 2 -2 8.909091 0.6136201
#> 10 10 2 -2 8.909091 0.6136201
#> 11 8 2 -2 7.818182 0.6549880
#> 12 6 2 -2 6.727273 0.7023369
#> 13 4 3 -1 4.363636 0.7821610
#> 14 6 3 -1 5.272727 0.7270708
#> 15 8 3 -1 6.181818 0.6792304
#> 16 8 3 -1 6.181818 0.6792304
#> 17 6 3 -1 5.272727 0.7270708
#> 18 4 3 -1 4.363636 0.7821610
#> 19 2 4 0 2.363636 0.8731267
#> 20 4 4 0 3.090909 0.8089782
#> 21 6 4 0 3.818182 0.7536105
#> 22 6 4 0 3.818182 0.7536105
#> 23 4 4 0 3.090909 0.8089782
#> 24 2 4 0 2.363636 0.8731267
# Rep Accumulation set and rep schemes
--------------------------
scheme_rep_acc()
#> reps index step adjustment perc_1RM
#> 1 7 1 -3 8.818182 0.654988
#> 2 7 1 -3 8.818182 0.654988
#> 3 7 1 -3 8.818182 0.654988
#> 4 8 2 -3 8.818182 0.654988
#> 5 8 2 -3 8.818182 0.654988
#> 6 8 2 -3 8.818182 0.654988
#> 7 9 3 -3 8.818182 0.654988
#> 8 9 3 -3 8.818182 0.654988
#> 9 9 3 -3 8.818182 0.654988
#> 10 10 4 -3 8.818182 0.654988
#> 11 10 4 -3 8.818182 0.654988
#> 12 10 4 -3 8.818182 0.654988