Functions for creating vertical planning (progressions)

vertical_planning(reps, reps_change = NULL, step = NULL)

vertical_constant(reps, n_steps = 4)

vertical_linear(reps, reps_change = c(0, -1, -2, -3))

vertical_linear_reverse(reps, reps_change = c(0, 1, 2, 3))

vertical_block(reps, step = c(-2, -1, 0, -3))

vertical_block_variant(reps, step = c(-2, -1, -3, 0))

vertical_rep_accumulation(
  reps,
  reps_change = c(-3, -2, -1, 0),
  step = c(0, 0, 0, 0)
)

vertical_set_accumulation(
  reps,
  step = c(-2, -2, -2, -2),
  accumulate_rep = length(reps),
  set_increment = 1
)

vertical_set_accumulation_reverse(
  reps,
  step = c(-3, -2, -1, 0),
  accumulate_rep = length(reps),
  set_increment = 1
)

vertical_undulating(reps, reps_change = c(0, -2, -1, -3))

vertical_undulating_reverse(reps, reps_change = c(0, 2, 1, 3))

vertical_volume_intensity(reps, reps_change = c(0, 0, -3, -3))

Arguments

reps

Numeric vector indicating reps prescription

reps_change

Change in reps across progression steps

step

Numeric vector indicating progression steps (i.e. -3, -2, -1, 0)

n_steps

Number of progression steps. Default is 4

accumulate_rep

Which rep (position in reps) to accumulate

set_increment

How many sets to increase each step? Default is 1

Value

Data frame with reps, index, and step columns

Functions

  • vertical_planning: Generic Vertical Planning

  • vertical_constant: Constants Vertical Planning

  • vertical_linear: Linear Vertical Planning

  • vertical_linear_reverse: Reverse Linear Vertical Planning

  • vertical_block: Block Vertical Planning

  • vertical_block_variant: Block Variant Vertical Planning

  • vertical_rep_accumulation: Rep Accumulation Vertical Planning

  • vertical_set_accumulation: Set Accumulation Vertical Planning

  • vertical_set_accumulation_reverse: Set Accumulation Reverse Vertical Planning

  • vertical_undulating: Undulating Vertical Planning

  • vertical_undulating_reverse: Undulating Vertical Planning

  • vertical_volume_intensity: Volume-Intensity Vertical Planning

Examples

# Generic vertical planning function
# ----------------------------------
# Constant
vertical_planning(reps = c(3, 2, 1), step = c(-3, -2, -1, 0))
#>    reps index step
#> 1     3     1   -3
#> 2     2     1   -3
#> 3     1     1   -3
#> 4     3     2   -2
#> 5     2     2   -2
#> 6     1     2   -2
#> 7     3     3   -1
#> 8     2     3   -1
#> 9     1     3   -1
#> 10    3     4    0
#> 11    2     4    0
#> 12    1     4    0

# Linear
vertical_planning(reps = c(5, 5, 5, 5, 5), reps_change = c(0, -1, -2))
#>    reps index step
#> 1     5     1   -2
#> 2     5     1   -2
#> 3     5     1   -2
#> 4     5     1   -2
#> 5     5     1   -2
#> 6     4     2   -1
#> 7     4     2   -1
#> 8     4     2   -1
#> 9     4     2   -1
#> 10    4     2   -1
#> 11    3     3    0
#> 12    3     3    0
#> 13    3     3    0
#> 14    3     3    0
#> 15    3     3    0

# Reverse Linear
vertical_planning(reps = c(5, 5, 5, 5, 5), reps_change = c(0, 1, 2))
#>    reps index step
#> 1     5     1   -2
#> 2     5     1   -2
#> 3     5     1   -2
#> 4     5     1   -2
#> 5     5     1   -2
#> 6     6     2   -1
#> 7     6     2   -1
#> 8     6     2   -1
#> 9     6     2   -1
#> 10    6     2   -1
#> 11    7     3    0
#> 12    7     3    0
#> 13    7     3    0
#> 14    7     3    0
#> 15    7     3    0

# Block
vertical_planning(reps = c(5, 5, 5, 5, 5), step = c(-2, -1, 0, -3))
#>    reps index step
#> 1     5     1   -2
#> 2     5     1   -2
#> 3     5     1   -2
#> 4     5     1   -2
#> 5     5     1   -2
#> 6     5     2   -1
#> 7     5     2   -1
#> 8     5     2   -1
#> 9     5     2   -1
#> 10    5     2   -1
#> 11    5     3    0
#> 12    5     3    0
#> 13    5     3    0
#> 14    5     3    0
#> 15    5     3    0
#> 16    5     4   -3
#> 17    5     4   -3
#> 18    5     4   -3
#> 19    5     4   -3
#> 20    5     4   -3

# Block variant
vertical_planning(reps = c(5, 5, 5, 5, 5), step = c(-2, -1, -3, 0))
#>    reps index step
#> 1     5     1   -2
#> 2     5     1   -2
#> 3     5     1   -2
#> 4     5     1   -2
#> 5     5     1   -2
#> 6     5     2   -1
#> 7     5     2   -1
#> 8     5     2   -1
#> 9     5     2   -1
#> 10    5     2   -1
#> 11    5     3   -3
#> 12    5     3   -3
#> 13    5     3   -3
#> 14    5     3   -3
#> 15    5     3   -3
#> 16    5     4    0
#> 17    5     4    0
#> 18    5     4    0
#> 19    5     4    0
#> 20    5     4    0

# Undulating
vertical_planning(reps = c(12, 10, 8), reps_change = c(0, -4, -2, -6))
#>    reps index step
#> 1    12     1   -3
#> 2    10     1   -3
#> 3     8     1   -3
#> 4     8     2   -2
#> 5     6     2   -2
#> 6     4     2   -2
#> 7    10     3   -1
#> 8     8     3   -1
#> 9     6     3   -1
#> 10    6     4    0
#> 11    4     4    0
#> 12    2     4    0

# Undulating + Block variant
vertical_planning(
  reps = c(12, 10, 8),
  reps_change = c(0, -4, -2, -6),
  step = c(-2, -1, -3, 0)
)
#>    reps index step
#> 1    12     1   -2
#> 2    10     1   -2
#> 3     8     1   -2
#> 4     8     2   -1
#> 5     6     2   -1
#> 6     4     2   -1
#> 7    10     3   -3
#> 8     8     3   -3
#> 9     6     3   -3
#> 10    6     4    0
#> 11    4     4    0
#> 12    2     4    0

# Rep accumulation
vertical_planning(
  reps = c(10, 8, 6),
  reps_change = c(-3, -2, -1, 0),
  step = c(0, 0, 0, 0)
)
#>    reps index step
#> 1     7     1    0
#> 2     5     1    0
#> 3     3     1    0
#> 4     8     2    0
#> 5     6     2    0
#> 6     4     2    0
#> 7     9     3    0
#> 8     7     3    0
#> 9     5     3    0
#> 10   10     4    0
#> 11    8     4    0
#> 12    6     4    0
# ----------------------------------

# Constant
vertical_constant(c(5, 5, 5), 4)
#>    reps index step
#> 1     5     1   -3
#> 2     5     1   -3
#> 3     5     1   -3
#> 4     5     2   -2
#> 5     5     2   -2
#> 6     5     2   -2
#> 7     5     3   -1
#> 8     5     3   -1
#> 9     5     3   -1
#> 10    5     4    0
#> 11    5     4    0
#> 12    5     4    0
vertical_constant(c(3, 2, 1), 2)
#>   reps index step
#> 1    3     1   -1
#> 2    2     1   -1
#> 3    1     1   -1
#> 4    3     2    0
#> 5    2     2    0
#> 6    1     2    0

# Linear
vertical_linear(c(10, 8, 6), c(0, -2, -4))
#>   reps index step
#> 1   10     1   -2
#> 2    8     1   -2
#> 3    6     1   -2
#> 4    8     2   -1
#> 5    6     2   -1
#> 6    4     2   -1
#> 7    6     3    0
#> 8    4     3    0
#> 9    2     3    0
vertical_linear(c(5, 5, 5), c(0, -1, -2, -3))
#>    reps index step
#> 1     5     1   -3
#> 2     5     1   -3
#> 3     5     1   -3
#> 4     4     2   -2
#> 5     4     2   -2
#> 6     4     2   -2
#> 7     3     3   -1
#> 8     3     3   -1
#> 9     3     3   -1
#> 10    2     4    0
#> 11    2     4    0
#> 12    2     4    0

# Reverse Linear
vertical_linear_reverse(c(6, 4, 2), c(0, 1, 2))
#>   reps index step
#> 1    6     1   -2
#> 2    4     1   -2
#> 3    2     1   -2
#> 4    7     2   -1
#> 5    5     2   -1
#> 6    3     2   -1
#> 7    8     3    0
#> 8    6     3    0
#> 9    4     3    0
vertical_linear_reverse(c(5, 5, 5))
#>    reps index step
#> 1     5     1   -3
#> 2     5     1   -3
#> 3     5     1   -3
#> 4     6     2   -2
#> 5     6     2   -2
#> 6     6     2   -2
#> 7     7     3   -1
#> 8     7     3   -1
#> 9     7     3   -1
#> 10    8     4    0
#> 11    8     4    0
#> 12    8     4    0

# Block
vertical_block(c(6, 4, 2))
#>    reps index step
#> 1     6     1   -2
#> 2     4     1   -2
#> 3     2     1   -2
#> 4     6     2   -1
#> 5     4     2   -1
#> 6     2     2   -1
#> 7     6     3    0
#> 8     4     3    0
#> 9     2     3    0
#> 10    6     4   -3
#> 11    4     4   -3
#> 12    2     4   -3

# Block Variant
vertical_block_variant(c(6, 4, 2))
#>    reps index step
#> 1     6     1   -2
#> 2     4     1   -2
#> 3     2     1   -2
#> 4     6     2   -1
#> 5     4     2   -1
#> 6     2     2   -1
#> 7     6     3   -3
#> 8     4     3   -3
#> 9     2     3   -3
#> 10    6     4    0
#> 11    4     4    0
#> 12    2     4    0

# Rep Accumulation
vertical_rep_accumulation(c(19, 8, 6))
#>    reps index step
#> 1    16     1    0
#> 2     5     1    0
#> 3     3     1    0
#> 4    17     2    0
#> 5     6     2    0
#> 6     4     2    0
#> 7    18     3    0
#> 8     7     3    0
#> 9     5     3    0
#> 10   19     4    0
#> 11    8     4    0
#> 12    6     4    0

# Set Accumulation
vertical_set_accumulation(c(5, 5, 5))
#>    reps index step
#> 1     5     1   -2
#> 2     5     1   -2
#> 3     5     1   -2
#> 4     5     2   -2
#> 5     5     2   -2
#> 6     5     2   -2
#> 7     5     2   -2
#> 8     5     3   -2
#> 9     5     3   -2
#> 10    5     3   -2
#> 11    5     3   -2
#> 12    5     3   -2
#> 13    5     4   -2
#> 14    5     4   -2
#> 15    5     4   -2
#> 16    5     4   -2
#> 17    5     4   -2
#> 18    5     4   -2
vertical_set_accumulation(c(3, 2, 1), step = c(-1, -1, -1))
#>    reps index step
#> 1     3     1   -1
#> 2     2     1   -1
#> 3     1     1   -1
#> 4     3     2   -1
#> 5     2     2   -1
#> 6     1     2   -1
#> 7     1     2   -1
#> 8     3     3   -1
#> 9     2     3   -1
#> 10    1     3   -1
#> 11    1     3   -1
#> 12    1     3   -1
vertical_set_accumulation(
  c(3, 2, 1),
  step = c(-1, -1, -1),
  accumulate_rep = 1
)
#>    reps index step
#> 1     3     1   -1
#> 2     2     1   -1
#> 3     1     1   -1
#> 4     3     2   -1
#> 5     3     2   -1
#> 6     2     2   -1
#> 7     1     2   -1
#> 8     3     3   -1
#> 9     3     3   -1
#> 10    3     3   -1
#> 11    2     3   -1
#> 12    1     3   -1
vertical_set_accumulation(
  c(3, 2, 1),
  step = c(-1, -1, -1),
  accumulate_rep = 2,
  set_increment = 2
)
#>    reps index step
#> 1     3     1   -1
#> 2     2     1   -1
#> 3     1     1   -1
#> 4     3     2   -1
#> 5     2     2   -1
#> 6     2     2   -1
#> 7     2     2   -1
#> 8     1     2   -1
#> 9     3     3   -1
#> 10    2     3   -1
#> 11    2     3   -1
#> 12    2     3   -1
#> 13    2     3   -1
#> 14    2     3   -1
#> 15    1     3   -1

# Set Accumulation Reverse
vertical_set_accumulation_reverse(c(5, 5, 5))
#>    reps index step
#> 1     5     1   -3
#> 2     5     1   -3
#> 3     5     1   -3
#> 4     5     1   -3
#> 5     5     1   -3
#> 6     5     1   -3
#> 7     5     2   -2
#> 8     5     2   -2
#> 9     5     2   -2
#> 10    5     2   -2
#> 11    5     2   -2
#> 12    5     3   -1
#> 13    5     3   -1
#> 14    5     3   -1
#> 15    5     3   -1
#> 16    5     4    0
#> 17    5     4    0
#> 18    5     4    0
vertical_set_accumulation_reverse(c(3, 2, 1), step = c(-1, -1, -1))
#>    reps index step
#> 1     3     1   -1
#> 2     2     1   -1
#> 3     1     1   -1
#> 4     1     1   -1
#> 5     1     1   -1
#> 6     3     2   -1
#> 7     2     2   -1
#> 8     1     2   -1
#> 9     1     2   -1
#> 10    3     3   -1
#> 11    2     3   -1
#> 12    1     3   -1
vertical_set_accumulation_reverse(
  c(3, 2, 1),
  step = c(-1, -1, -1),
  accumulate_rep = 1
)
#>    reps index step
#> 1     3     1   -1
#> 2     3     1   -1
#> 3     3     1   -1
#> 4     2     1   -1
#> 5     1     1   -1
#> 6     3     2   -1
#> 7     3     2   -1
#> 8     2     2   -1
#> 9     1     2   -1
#> 10    3     3   -1
#> 11    2     3   -1
#> 12    1     3   -1
vertical_set_accumulation_reverse(
  c(3, 2, 1),
  step = c(-4, -2, 0),
  accumulate_rep = 2,
  set_increment = 2
)
#>    reps index step
#> 1     3     1   -4
#> 2     2     1   -4
#> 3     2     1   -4
#> 4     2     1   -4
#> 5     2     1   -4
#> 6     2     1   -4
#> 7     1     1   -4
#> 8     3     2   -2
#> 9     2     2   -2
#> 10    2     2   -2
#> 11    2     2   -2
#> 12    1     2   -2
#> 13    3     3    0
#> 14    2     3    0
#> 15    1     3    0

# Undulating
vertical_undulating(c(8, 6, 4))
#>    reps index step
#> 1     8     1   -3
#> 2     6     1   -3
#> 3     4     1   -3
#> 4     6     2   -2
#> 5     4     2   -2
#> 6     2     2   -2
#> 7     7     3   -1
#> 8     5     3   -1
#> 9     3     3   -1
#> 10    5     4    0
#> 11    3     4    0
#> 12    1     4    0

# Undulating
vertical_undulating_reverse(c(8, 6, 4))
#>    reps index step
#> 1     8     1   -3
#> 2     6     1   -3
#> 3     4     1   -3
#> 4    10     2   -2
#> 5     8     2   -2
#> 6     6     2   -2
#> 7     9     3   -1
#> 8     7     3   -1
#> 9     5     3   -1
#> 10   11     4    0
#> 11    9     4    0
#> 12    7     4    0

# Volume-Intensity
vertical_volume_intensity(c(6, 6, 6))
#>    reps index step
#> 1     6     1   -3
#> 2     6     1   -3
#> 3     6     1   -3
#> 4     6     2   -2
#> 5     6     2   -2
#> 6     6     2   -2
#> 7     3     3   -1
#> 8     3     3   -1
#> 9     3     3   -1
#> 10    3     4    0
#> 11    3     4    0
#> 12    3     4    0