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))
Numeric vector indicating reps prescription
Change in reps
across progression steps
Numeric vector indicating progression steps (i.e. -3, -2, -1, 0)
Number of progression steps. Default is 4
Which rep (position in reps
) to accumulate
How many sets to increase each step? Default is 1
Data frame with reps
, index
, and step
columns
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
# 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