R/generate-progression-table.R
, R/progression-table-DI.R
, R/progression-table-RIR.R
, and 4 more
progression_table.Rd
Family of functions to create progression tables
generate_progression_table(
progression_table = progression_RIR_increment,
type = c("grinding", "ballistic"),
volume = c("intensive", "normal", "extensive"),
reps = 1:12,
step = seq(-3, 0, 1),
...
)
progression_DI(
reps,
step = 0,
volume = "normal",
adjustment = 0,
type = "grinding",
mfactor = NULL,
step_increment = -0.025,
volume_increment = step_increment,
...
)
progression_RIR(
reps,
step = 0,
volume = "normal",
adjustment = 0,
type = "grinding",
mfactor = NULL,
step_increment = 1,
volume_increment = step_increment,
...
)
progression_RIR_increment(
reps,
step = 0,
volume = "normal",
adjustment = 0,
type = "grinding",
mfactor = NULL,
...
)
progression_perc_MR(
reps,
step = 0,
volume = "normal",
adjustment = 0,
type = "grinding",
mfactor = NULL,
step_increment = -0.1,
volume_increment = -0.2,
...
)
progression_perc_MR_variable(
reps,
step = 0,
volume = "normal",
adjustment = 0,
type = "grinding",
mfactor = NULL,
...
)
progression_perc_drop(
reps,
step = 0,
volume = "normal",
adjustment = 0,
type = "grinding",
mfactor = NULL,
...
)
progression_rel_int(
reps,
step = 0,
volume = "normal",
adjustment = 0,
type = "grinding",
mfactor = NULL,
step_increment = -0.05,
volume_increment = -0.075,
...
)
Progression table function to use. Default is
progression_RIR_increment
Character vector. Type of max rep table. Options are grinding (Default) and ballistic.
Character vector: 'intensive', 'normal' (Default), or 'extensive'
Numeric vector. Number of repetition to be performed
Numeric vector. Progression step. Default is 0. Use negative numbers (i.e., -1, -2)
Extra arguments forwarded to adj_perc_1RM
family of functions
Use this to supply different parameter value (i.e., k = 0.035
), or model
function (i.e., max_perc_1RM_func = max_perc_1RM_linear)
Numeric vector. Additional post adjustment applied to sets. Default is none (value depends on the method).
Numeric vector. Factor to adjust max rep table. Used instead of type
parameter,
unless NULL
Numeric vector. Used to adjust specific progression methods
List with two elements: adjustment
and perc_1RM
generate_progression_table
: Generates progression tables
progression_DI
: Deducted Intensity progression table. This simplest progression
table simply deducts intensity to progress. Adjust this deducted by using the
deduction
parameter (default is equal to -0.025)
progression_RIR
: Constant RIR Increment progression table. This variant have constant RIR
increment across reps from phases to phases and RIR difference between extensive, normal, and
intensive schemes. Use step_increment
and volume_increment
parameters to
utilize needed increments
progression_RIR_increment
: RIR Increment progression table (see Strength Training Manual)
progression_perc_MR
: Constant %MR Step progression table. This variant have constant %MR
increment across reps from phases to phases and %MR difference between extensive, normal, and
intensive schemes. Use step_increment
and volume_increment
parameters to
utilize needed increments
progression_perc_MR_variable
: Variable %MR Step progression table
progression_perc_drop
: Perc Drop progression table (see Strength Training Manual)
progression_rel_int
: Relative Intensity progression table. Use step_increment
and volume_increment
parameters to utilize needed increments
Jovanović M. 2020. Strength Training Manual: The Agile Periodization Approach.
Independently published.
Jovanović M. 2020. Strength Training Manual: The Agile Periodization Approach.
Independently published.
generate_progression_table(progression_RIR)
#> type volume reps step adjustment perc_1RM
#> 1 grinding intensive 1 -3 3 0.8824568
#> 2 ballistic intensive 1 -3 3 0.7896399
#> 3 grinding normal 1 -3 4 0.8572653
#> 4 ballistic normal 1 -3 4 0.7501875
#> 5 grinding extensive 1 -3 5 0.8334722
#> 6 ballistic extensive 1 -3 5 0.7144899
#> 7 grinding intensive 2 -3 3 0.8572653
#> 8 ballistic intensive 2 -3 3 0.7501875
#> 9 grinding normal 2 -3 4 0.8334722
#> 10 ballistic normal 2 -3 4 0.7144899
#> 11 grinding extensive 2 -3 5 0.8109642
#> 12 ballistic extensive 2 -3 5 0.6820352
#> 13 grinding intensive 3 -3 3 0.8334722
#> 14 ballistic intensive 3 -3 3 0.7144899
#> 15 grinding normal 3 -3 4 0.8109642
#> 16 ballistic normal 3 -3 4 0.6820352
#> 17 grinding extensive 3 -3 5 0.7896399
#> 18 ballistic extensive 3 -3 5 0.6524008
#> 19 grinding intensive 4 -3 3 0.8109642
#> 20 ballistic intensive 4 -3 3 0.6820352
#> 21 grinding normal 4 -3 4 0.7896399
#> 22 ballistic normal 4 -3 4 0.6524008
#> 23 grinding extensive 4 -3 5 0.7694083
#> 24 ballistic extensive 4 -3 5 0.6252345
#> 25 grinding intensive 5 -3 3 0.7896399
#> 26 ballistic intensive 5 -3 3 0.6524008
#> 27 grinding normal 5 -3 4 0.7694083
#> 28 ballistic normal 5 -3 4 0.6252345
#> 29 grinding extensive 5 -3 5 0.7501875
#> 30 ballistic extensive 5 -3 5 0.6002401
#> 31 grinding intensive 6 -3 3 0.7694083
#> 32 ballistic intensive 6 -3 3 0.6252345
#> 33 grinding normal 6 -3 4 0.7501875
#> 34 ballistic normal 6 -3 4 0.6002401
#> 35 grinding extensive 6 -3 5 0.7319037
#> 36 ballistic extensive 6 -3 5 0.5771673
#> 37 grinding intensive 7 -3 3 0.7501875
#> 38 ballistic intensive 7 -3 3 0.6002401
#> 39 grinding normal 7 -3 4 0.7319037
#> 40 ballistic normal 7 -3 4 0.5771673
#> 41 grinding extensive 7 -3 5 0.7144899
#> 42 ballistic extensive 7 -3 5 0.5558026
#> 43 grinding intensive 8 -3 3 0.7319037
#> 44 ballistic intensive 8 -3 3 0.5771673
#> 45 grinding normal 8 -3 4 0.7144899
#> 46 ballistic normal 8 -3 4 0.5558026
#> 47 grinding extensive 8 -3 5 0.6978854
#> 48 ballistic extensive 8 -3 5 0.5359631
#> 49 grinding intensive 9 -3 3 0.7144899
#> 50 ballistic intensive 9 -3 3 0.5558026
#> 51 grinding normal 9 -3 4 0.6978854
#> 52 ballistic normal 9 -3 4 0.5359631
#> 53 grinding extensive 9 -3 5 0.6820352
#> 54 ballistic extensive 9 -3 5 0.5174912
#> 55 grinding intensive 10 -3 3 0.6978854
#> 56 ballistic intensive 10 -3 3 0.5359631
#> 57 grinding normal 10 -3 4 0.6820352
#> 58 ballistic normal 10 -3 4 0.5174912
#> 59 grinding extensive 10 -3 5 0.6668890
#> 60 ballistic extensive 10 -3 5 0.5002501
#> 61 grinding intensive 11 -3 3 0.6820352
#> 62 ballistic intensive 11 -3 3 0.5174912
#> 63 grinding normal 11 -3 4 0.6668890
#> 64 ballistic normal 11 -3 4 0.5002501
#> 65 grinding extensive 11 -3 5 0.6524008
#> 66 ballistic extensive 11 -3 5 0.4841208
#> 67 grinding intensive 12 -3 3 0.6668890
#> 68 ballistic intensive 12 -3 3 0.5002501
#> 69 grinding normal 12 -3 4 0.6524008
#> 70 ballistic normal 12 -3 4 0.4841208
#> 71 grinding extensive 12 -3 5 0.6385288
#> 72 ballistic extensive 12 -3 5 0.4689992
#> 73 grinding intensive 1 -2 2 0.9091736
#> 74 ballistic intensive 1 -2 2 0.8334722
#> 75 grinding normal 1 -2 3 0.8824568
#> 76 ballistic normal 1 -2 3 0.7896399
#> 77 grinding extensive 1 -2 4 0.8572653
#> 78 ballistic extensive 1 -2 4 0.7501875
#> 79 grinding intensive 2 -2 2 0.8824568
#> 80 ballistic intensive 2 -2 2 0.7896399
#> 81 grinding normal 2 -2 3 0.8572653
#> 82 ballistic normal 2 -2 3 0.7501875
#> 83 grinding extensive 2 -2 4 0.8334722
#> 84 ballistic extensive 2 -2 4 0.7144899
#> 85 grinding intensive 3 -2 2 0.8572653
#> 86 ballistic intensive 3 -2 2 0.7501875
#> 87 grinding normal 3 -2 3 0.8334722
#> 88 ballistic normal 3 -2 3 0.7144899
#> 89 grinding extensive 3 -2 4 0.8109642
#> 90 ballistic extensive 3 -2 4 0.6820352
#> 91 grinding intensive 4 -2 2 0.8334722
#> 92 ballistic intensive 4 -2 2 0.7144899
#> 93 grinding normal 4 -2 3 0.8109642
#> 94 ballistic normal 4 -2 3 0.6820352
#> 95 grinding extensive 4 -2 4 0.7896399
#> 96 ballistic extensive 4 -2 4 0.6524008
#> 97 grinding intensive 5 -2 2 0.8109642
#> 98 ballistic intensive 5 -2 2 0.6820352
#> 99 grinding normal 5 -2 3 0.7896399
#> 100 ballistic normal 5 -2 3 0.6524008
#> 101 grinding extensive 5 -2 4 0.7694083
#> 102 ballistic extensive 5 -2 4 0.6252345
#> 103 grinding intensive 6 -2 2 0.7896399
#> 104 ballistic intensive 6 -2 2 0.6524008
#> 105 grinding normal 6 -2 3 0.7694083
#> 106 ballistic normal 6 -2 3 0.6252345
#> 107 grinding extensive 6 -2 4 0.7501875
#> 108 ballistic extensive 6 -2 4 0.6002401
#> 109 grinding intensive 7 -2 2 0.7694083
#> 110 ballistic intensive 7 -2 2 0.6252345
#> 111 grinding normal 7 -2 3 0.7501875
#> 112 ballistic normal 7 -2 3 0.6002401
#> 113 grinding extensive 7 -2 4 0.7319037
#> 114 ballistic extensive 7 -2 4 0.5771673
#> 115 grinding intensive 8 -2 2 0.7501875
#> 116 ballistic intensive 8 -2 2 0.6002401
#> 117 grinding normal 8 -2 3 0.7319037
#> 118 ballistic normal 8 -2 3 0.5771673
#> 119 grinding extensive 8 -2 4 0.7144899
#> 120 ballistic extensive 8 -2 4 0.5558026
#> 121 grinding intensive 9 -2 2 0.7319037
#> 122 ballistic intensive 9 -2 2 0.5771673
#> 123 grinding normal 9 -2 3 0.7144899
#> 124 ballistic normal 9 -2 3 0.5558026
#> 125 grinding extensive 9 -2 4 0.6978854
#> 126 ballistic extensive 9 -2 4 0.5359631
#> 127 grinding intensive 10 -2 2 0.7144899
#> 128 ballistic intensive 10 -2 2 0.5558026
#> 129 grinding normal 10 -2 3 0.6978854
#> 130 ballistic normal 10 -2 3 0.5359631
#> 131 grinding extensive 10 -2 4 0.6820352
#> 132 ballistic extensive 10 -2 4 0.5174912
#> 133 grinding intensive 11 -2 2 0.6978854
#> 134 ballistic intensive 11 -2 2 0.5359631
#> 135 grinding normal 11 -2 3 0.6820352
#> 136 ballistic normal 11 -2 3 0.5174912
#> 137 grinding extensive 11 -2 4 0.6668890
#> 138 ballistic extensive 11 -2 4 0.5002501
#> 139 grinding intensive 12 -2 2 0.6820352
#> 140 ballistic intensive 12 -2 2 0.5174912
#> 141 grinding normal 12 -2 3 0.6668890
#> 142 ballistic normal 12 -2 3 0.5002501
#> 143 grinding extensive 12 -2 4 0.6524008
#> 144 ballistic extensive 12 -2 4 0.4841208
#> 145 grinding intensive 1 -1 1 0.9375586
#> 146 ballistic intensive 1 -1 1 0.8824568
#> 147 grinding normal 1 -1 2 0.9091736
#> 148 ballistic normal 1 -1 2 0.8334722
#> 149 grinding extensive 1 -1 3 0.8824568
#> 150 ballistic extensive 1 -1 3 0.7896399
#> 151 grinding intensive 2 -1 1 0.9091736
#> 152 ballistic intensive 2 -1 1 0.8334722
#> 153 grinding normal 2 -1 2 0.8824568
#> 154 ballistic normal 2 -1 2 0.7896399
#> 155 grinding extensive 2 -1 3 0.8572653
#> 156 ballistic extensive 2 -1 3 0.7501875
#> 157 grinding intensive 3 -1 1 0.8824568
#> 158 ballistic intensive 3 -1 1 0.7896399
#> 159 grinding normal 3 -1 2 0.8572653
#> 160 ballistic normal 3 -1 2 0.7501875
#> 161 grinding extensive 3 -1 3 0.8334722
#> 162 ballistic extensive 3 -1 3 0.7144899
#> 163 grinding intensive 4 -1 1 0.8572653
#> 164 ballistic intensive 4 -1 1 0.7501875
#> 165 grinding normal 4 -1 2 0.8334722
#> 166 ballistic normal 4 -1 2 0.7144899
#> 167 grinding extensive 4 -1 3 0.8109642
#> 168 ballistic extensive 4 -1 3 0.6820352
#> 169 grinding intensive 5 -1 1 0.8334722
#> 170 ballistic intensive 5 -1 1 0.7144899
#> 171 grinding normal 5 -1 2 0.8109642
#> 172 ballistic normal 5 -1 2 0.6820352
#> 173 grinding extensive 5 -1 3 0.7896399
#> 174 ballistic extensive 5 -1 3 0.6524008
#> 175 grinding intensive 6 -1 1 0.8109642
#> 176 ballistic intensive 6 -1 1 0.6820352
#> 177 grinding normal 6 -1 2 0.7896399
#> 178 ballistic normal 6 -1 2 0.6524008
#> 179 grinding extensive 6 -1 3 0.7694083
#> 180 ballistic extensive 6 -1 3 0.6252345
#> 181 grinding intensive 7 -1 1 0.7896399
#> 182 ballistic intensive 7 -1 1 0.6524008
#> 183 grinding normal 7 -1 2 0.7694083
#> 184 ballistic normal 7 -1 2 0.6252345
#> 185 grinding extensive 7 -1 3 0.7501875
#> 186 ballistic extensive 7 -1 3 0.6002401
#> 187 grinding intensive 8 -1 1 0.7694083
#> 188 ballistic intensive 8 -1 1 0.6252345
#> 189 grinding normal 8 -1 2 0.7501875
#> 190 ballistic normal 8 -1 2 0.6002401
#> 191 grinding extensive 8 -1 3 0.7319037
#> 192 ballistic extensive 8 -1 3 0.5771673
#> 193 grinding intensive 9 -1 1 0.7501875
#> 194 ballistic intensive 9 -1 1 0.6002401
#> 195 grinding normal 9 -1 2 0.7319037
#> 196 ballistic normal 9 -1 2 0.5771673
#> 197 grinding extensive 9 -1 3 0.7144899
#> 198 ballistic extensive 9 -1 3 0.5558026
#> 199 grinding intensive 10 -1 1 0.7319037
#> 200 ballistic intensive 10 -1 1 0.5771673
#> 201 grinding normal 10 -1 2 0.7144899
#> 202 ballistic normal 10 -1 2 0.5558026
#> 203 grinding extensive 10 -1 3 0.6978854
#> 204 ballistic extensive 10 -1 3 0.5359631
#> 205 grinding intensive 11 -1 1 0.7144899
#> 206 ballistic intensive 11 -1 1 0.5558026
#> 207 grinding normal 11 -1 2 0.6978854
#> 208 ballistic normal 11 -1 2 0.5359631
#> 209 grinding extensive 11 -1 3 0.6820352
#> 210 ballistic extensive 11 -1 3 0.5174912
#> 211 grinding intensive 12 -1 1 0.6978854
#> 212 ballistic intensive 12 -1 1 0.5359631
#> 213 grinding normal 12 -1 2 0.6820352
#> 214 ballistic normal 12 -1 2 0.5174912
#> 215 grinding extensive 12 -1 3 0.6668890
#> 216 ballistic extensive 12 -1 3 0.5002501
#> 217 grinding intensive 1 0 0 0.9677732
#> 218 ballistic intensive 1 0 0 0.9375586
#> 219 grinding normal 1 0 1 0.9375586
#> 220 ballistic normal 1 0 1 0.8824568
#> 221 grinding extensive 1 0 2 0.9091736
#> 222 ballistic extensive 1 0 2 0.8334722
#> 223 grinding intensive 2 0 0 0.9375586
#> 224 ballistic intensive 2 0 0 0.8824568
#> 225 grinding normal 2 0 1 0.9091736
#> 226 ballistic normal 2 0 1 0.8334722
#> 227 grinding extensive 2 0 2 0.8824568
#> 228 ballistic extensive 2 0 2 0.7896399
#> 229 grinding intensive 3 0 0 0.9091736
#> 230 ballistic intensive 3 0 0 0.8334722
#> 231 grinding normal 3 0 1 0.8824568
#> 232 ballistic normal 3 0 1 0.7896399
#> 233 grinding extensive 3 0 2 0.8572653
#> 234 ballistic extensive 3 0 2 0.7501875
#> 235 grinding intensive 4 0 0 0.8824568
#> 236 ballistic intensive 4 0 0 0.7896399
#> 237 grinding normal 4 0 1 0.8572653
#> 238 ballistic normal 4 0 1 0.7501875
#> 239 grinding extensive 4 0 2 0.8334722
#> 240 ballistic extensive 4 0 2 0.7144899
#> 241 grinding intensive 5 0 0 0.8572653
#> 242 ballistic intensive 5 0 0 0.7501875
#> 243 grinding normal 5 0 1 0.8334722
#> 244 ballistic normal 5 0 1 0.7144899
#> 245 grinding extensive 5 0 2 0.8109642
#> 246 ballistic extensive 5 0 2 0.6820352
#> 247 grinding intensive 6 0 0 0.8334722
#> 248 ballistic intensive 6 0 0 0.7144899
#> 249 grinding normal 6 0 1 0.8109642
#> 250 ballistic normal 6 0 1 0.6820352
#> 251 grinding extensive 6 0 2 0.7896399
#> 252 ballistic extensive 6 0 2 0.6524008
#> 253 grinding intensive 7 0 0 0.8109642
#> 254 ballistic intensive 7 0 0 0.6820352
#> 255 grinding normal 7 0 1 0.7896399
#> 256 ballistic normal 7 0 1 0.6524008
#> 257 grinding extensive 7 0 2 0.7694083
#> 258 ballistic extensive 7 0 2 0.6252345
#> 259 grinding intensive 8 0 0 0.7896399
#> 260 ballistic intensive 8 0 0 0.6524008
#> 261 grinding normal 8 0 1 0.7694083
#> 262 ballistic normal 8 0 1 0.6252345
#> 263 grinding extensive 8 0 2 0.7501875
#> 264 ballistic extensive 8 0 2 0.6002401
#> 265 grinding intensive 9 0 0 0.7694083
#> 266 ballistic intensive 9 0 0 0.6252345
#> 267 grinding normal 9 0 1 0.7501875
#> 268 ballistic normal 9 0 1 0.6002401
#> 269 grinding extensive 9 0 2 0.7319037
#> 270 ballistic extensive 9 0 2 0.5771673
#> 271 grinding intensive 10 0 0 0.7501875
#> 272 ballistic intensive 10 0 0 0.6002401
#> 273 grinding normal 10 0 1 0.7319037
#> 274 ballistic normal 10 0 1 0.5771673
#> 275 grinding extensive 10 0 2 0.7144899
#> 276 ballistic extensive 10 0 2 0.5558026
#> 277 grinding intensive 11 0 0 0.7319037
#> 278 ballistic intensive 11 0 0 0.5771673
#> 279 grinding normal 11 0 1 0.7144899
#> 280 ballistic normal 11 0 1 0.5558026
#> 281 grinding extensive 11 0 2 0.6978854
#> 282 ballistic extensive 11 0 2 0.5359631
#> 283 grinding intensive 12 0 0 0.7144899
#> 284 ballistic intensive 12 0 0 0.5558026
#> 285 grinding normal 12 0 1 0.6978854
#> 286 ballistic normal 12 0 1 0.5359631
#> 287 grinding extensive 12 0 2 0.6820352
#> 288 ballistic extensive 12 0 2 0.5174912
generate_progression_table(
progression_RIR,
type = "grinding",
volume = "normal",
step_increment = 2
)
#> type volume reps step adjustment perc_1RM
#> 1 grinding normal 1 -3 8 0.7694083
#> 2 grinding normal 2 -3 8 0.7501875
#> 3 grinding normal 3 -3 8 0.7319037
#> 4 grinding normal 4 -3 8 0.7144899
#> 5 grinding normal 5 -3 8 0.6978854
#> 6 grinding normal 6 -3 8 0.6820352
#> 7 grinding normal 7 -3 8 0.6668890
#> 8 grinding normal 8 -3 8 0.6524008
#> 9 grinding normal 9 -3 8 0.6385288
#> 10 grinding normal 10 -3 8 0.6252345
#> 11 grinding normal 11 -3 8 0.6124824
#> 12 grinding normal 12 -3 8 0.6002401
#> 13 grinding normal 1 -2 6 0.8109642
#> 14 grinding normal 2 -2 6 0.7896399
#> 15 grinding normal 3 -2 6 0.7694083
#> 16 grinding normal 4 -2 6 0.7501875
#> 17 grinding normal 5 -2 6 0.7319037
#> 18 grinding normal 6 -2 6 0.7144899
#> 19 grinding normal 7 -2 6 0.6978854
#> 20 grinding normal 8 -2 6 0.6820352
#> 21 grinding normal 9 -2 6 0.6668890
#> 22 grinding normal 10 -2 6 0.6524008
#> 23 grinding normal 11 -2 6 0.6385288
#> 24 grinding normal 12 -2 6 0.6252345
#> 25 grinding normal 1 -1 4 0.8572653
#> 26 grinding normal 2 -1 4 0.8334722
#> 27 grinding normal 3 -1 4 0.8109642
#> 28 grinding normal 4 -1 4 0.7896399
#> 29 grinding normal 5 -1 4 0.7694083
#> 30 grinding normal 6 -1 4 0.7501875
#> 31 grinding normal 7 -1 4 0.7319037
#> 32 grinding normal 8 -1 4 0.7144899
#> 33 grinding normal 9 -1 4 0.6978854
#> 34 grinding normal 10 -1 4 0.6820352
#> 35 grinding normal 11 -1 4 0.6668890
#> 36 grinding normal 12 -1 4 0.6524008
#> 37 grinding normal 1 0 2 0.9091736
#> 38 grinding normal 2 0 2 0.8824568
#> 39 grinding normal 3 0 2 0.8572653
#> 40 grinding normal 4 0 2 0.8334722
#> 41 grinding normal 5 0 2 0.8109642
#> 42 grinding normal 6 0 2 0.7896399
#> 43 grinding normal 7 0 2 0.7694083
#> 44 grinding normal 8 0 2 0.7501875
#> 45 grinding normal 9 0 2 0.7319037
#> 46 grinding normal 10 0 2 0.7144899
#> 47 grinding normal 11 0 2 0.6978854
#> 48 grinding normal 12 0 2 0.6820352
# Create progression table using specific reps-max table and k value
generate_progression_table(
progression_RIR,
max_perc_1RM_func = max_perc_1RM_modified_epley,
kmod = 0.0388
)
#> type volume reps step adjustment perc_1RM
#> 1 grinding intensive 1 -3 3 0.8957363
#> 2 ballistic intensive 1 -3 3 0.7864108
#> 3 grinding normal 1 -3 4 0.8656510
#> 4 ballistic normal 1 -3 4 0.7411800
#> 5 grinding extensive 1 -3 5 0.8375209
#> 6 ballistic extensive 1 -3 5 0.7008691
#> 7 grinding intensive 2 -3 3 0.8656510
#> 8 ballistic intensive 2 -3 3 0.7411800
#> 9 grinding normal 2 -3 4 0.8375209
#> 10 ballistic normal 2 -3 4 0.7008691
#> 11 grinding extensive 2 -3 5 0.8111616
#> 12 ballistic extensive 2 -3 5 0.6647168
#> 13 grinding intensive 3 -3 3 0.8375209
#> 14 ballistic intensive 3 -3 3 0.7008691
#> 15 grinding normal 3 -3 4 0.8111616
#> 16 ballistic normal 3 -3 4 0.6647168
#> 17 grinding extensive 3 -3 5 0.7864108
#> 18 ballistic extensive 3 -3 5 0.6321113
#> 19 grinding intensive 4 -3 3 0.8111616
#> 20 ballistic intensive 4 -3 3 0.6647168
#> 21 grinding normal 4 -3 4 0.7864108
#> 22 ballistic normal 4 -3 4 0.6321113
#> 23 grinding extensive 4 -3 5 0.7631258
#> 24 ballistic extensive 4 -3 5 0.6025548
#> 25 grinding intensive 5 -3 3 0.7864108
#> 26 ballistic intensive 5 -3 3 0.6321113
#> 27 grinding normal 5 -3 4 0.7631258
#> 28 ballistic normal 5 -3 4 0.6025548
#> 29 grinding extensive 5 -3 5 0.7411800
#> 30 ballistic extensive 5 -3 5 0.5756390
#> 31 grinding intensive 6 -3 3 0.7631258
#> 32 ballistic intensive 6 -3 3 0.6025548
#> 33 grinding normal 6 -3 4 0.7411800
#> 34 ballistic normal 6 -3 4 0.5756390
#> 35 grinding extensive 6 -3 5 0.7204611
#> 36 ballistic extensive 6 -3 5 0.5510249
#> 37 grinding intensive 7 -3 3 0.7411800
#> 38 ballistic intensive 7 -3 3 0.5756390
#> 39 grinding normal 7 -3 4 0.7204611
#> 40 ballistic normal 7 -3 4 0.5510249
#> 41 grinding extensive 7 -3 5 0.7008691
#> 42 ballistic extensive 7 -3 5 0.5284295
#> 43 grinding intensive 8 -3 3 0.7204611
#> 44 ballistic intensive 8 -3 3 0.5510249
#> 45 grinding normal 8 -3 4 0.7008691
#> 46 ballistic normal 8 -3 4 0.5284295
#> 47 grinding extensive 8 -3 5 0.6823144
#> 48 ballistic extensive 8 -3 5 0.5076142
#> 49 grinding intensive 9 -3 3 0.7008691
#> 50 ballistic intensive 9 -3 3 0.5284295
#> 51 grinding normal 9 -3 4 0.6823144
#> 52 ballistic normal 9 -3 4 0.5076142
#> 53 grinding extensive 9 -3 5 0.6647168
#> 54 ballistic extensive 9 -3 5 0.4883766
#> 55 grinding intensive 10 -3 3 0.6823144
#> 56 ballistic intensive 10 -3 3 0.5076142
#> 57 grinding normal 10 -3 4 0.6647168
#> 58 ballistic normal 10 -3 4 0.4883766
#> 59 grinding extensive 10 -3 5 0.6480041
#> 60 ballistic extensive 10 -3 5 0.4705439
#> 61 grinding intensive 11 -3 3 0.6647168
#> 62 ballistic intensive 11 -3 3 0.4883766
#> 63 grinding normal 11 -3 4 0.6480041
#> 64 ballistic normal 11 -3 4 0.4705439
#> 65 grinding extensive 11 -3 5 0.6321113
#> 66 ballistic extensive 11 -3 5 0.4539677
#> 67 grinding intensive 12 -3 3 0.6480041
#> 68 ballistic intensive 12 -3 3 0.4705439
#> 69 grinding normal 12 -3 4 0.6321113
#> 70 ballistic normal 12 -3 4 0.4539677
#> 71 grinding extensive 12 -3 5 0.6169793
#> 72 ballistic extensive 12 -3 5 0.4385196
#> 73 grinding intensive 1 -2 2 0.9279881
#> 74 ballistic intensive 1 -2 2 0.8375209
#> 75 grinding normal 1 -2 3 0.8957363
#> 76 ballistic normal 1 -2 3 0.7864108
#> 77 grinding extensive 1 -2 4 0.8656510
#> 78 ballistic extensive 1 -2 4 0.7411800
#> 79 grinding intensive 2 -2 2 0.8957363
#> 80 ballistic intensive 2 -2 2 0.7864108
#> 81 grinding normal 2 -2 3 0.8656510
#> 82 ballistic normal 2 -2 3 0.7411800
#> 83 grinding extensive 2 -2 4 0.8375209
#> 84 ballistic extensive 2 -2 4 0.7008691
#> 85 grinding intensive 3 -2 2 0.8656510
#> 86 ballistic intensive 3 -2 2 0.7411800
#> 87 grinding normal 3 -2 3 0.8375209
#> 88 ballistic normal 3 -2 3 0.7008691
#> 89 grinding extensive 3 -2 4 0.8111616
#> 90 ballistic extensive 3 -2 4 0.6647168
#> 91 grinding intensive 4 -2 2 0.8375209
#> 92 ballistic intensive 4 -2 2 0.7008691
#> 93 grinding normal 4 -2 3 0.8111616
#> 94 ballistic normal 4 -2 3 0.6647168
#> 95 grinding extensive 4 -2 4 0.7864108
#> 96 ballistic extensive 4 -2 4 0.6321113
#> 97 grinding intensive 5 -2 2 0.8111616
#> 98 ballistic intensive 5 -2 2 0.6647168
#> 99 grinding normal 5 -2 3 0.7864108
#> 100 ballistic normal 5 -2 3 0.6321113
#> 101 grinding extensive 5 -2 4 0.7631258
#> 102 ballistic extensive 5 -2 4 0.6025548
#> 103 grinding intensive 6 -2 2 0.7864108
#> 104 ballistic intensive 6 -2 2 0.6321113
#> 105 grinding normal 6 -2 3 0.7631258
#> 106 ballistic normal 6 -2 3 0.6025548
#> 107 grinding extensive 6 -2 4 0.7411800
#> 108 ballistic extensive 6 -2 4 0.5756390
#> 109 grinding intensive 7 -2 2 0.7631258
#> 110 ballistic intensive 7 -2 2 0.6025548
#> 111 grinding normal 7 -2 3 0.7411800
#> 112 ballistic normal 7 -2 3 0.5756390
#> 113 grinding extensive 7 -2 4 0.7204611
#> 114 ballistic extensive 7 -2 4 0.5510249
#> 115 grinding intensive 8 -2 2 0.7411800
#> 116 ballistic intensive 8 -2 2 0.5756390
#> 117 grinding normal 8 -2 3 0.7204611
#> 118 ballistic normal 8 -2 3 0.5510249
#> 119 grinding extensive 8 -2 4 0.7008691
#> 120 ballistic extensive 8 -2 4 0.5284295
#> 121 grinding intensive 9 -2 2 0.7204611
#> 122 ballistic intensive 9 -2 2 0.5510249
#> 123 grinding normal 9 -2 3 0.7008691
#> 124 ballistic normal 9 -2 3 0.5284295
#> 125 grinding extensive 9 -2 4 0.6823144
#> 126 ballistic extensive 9 -2 4 0.5076142
#> 127 grinding intensive 10 -2 2 0.7008691
#> 128 ballistic intensive 10 -2 2 0.5284295
#> 129 grinding normal 10 -2 3 0.6823144
#> 130 ballistic normal 10 -2 3 0.5076142
#> 131 grinding extensive 10 -2 4 0.6647168
#> 132 ballistic extensive 10 -2 4 0.4883766
#> 133 grinding intensive 11 -2 2 0.6823144
#> 134 ballistic intensive 11 -2 2 0.5076142
#> 135 grinding normal 11 -2 3 0.6647168
#> 136 ballistic normal 11 -2 3 0.4883766
#> 137 grinding extensive 11 -2 4 0.6480041
#> 138 ballistic extensive 11 -2 4 0.4705439
#> 139 grinding intensive 12 -2 2 0.6647168
#> 140 ballistic intensive 12 -2 2 0.4883766
#> 141 grinding normal 12 -2 3 0.6480041
#> 142 ballistic normal 12 -2 3 0.4705439
#> 143 grinding extensive 12 -2 4 0.6321113
#> 144 ballistic extensive 12 -2 4 0.4539677
#> 145 grinding intensive 1 -1 1 0.9626492
#> 146 ballistic intensive 1 -1 1 0.8957363
#> 147 grinding normal 1 -1 2 0.9279881
#> 148 ballistic normal 1 -1 2 0.8375209
#> 149 grinding extensive 1 -1 3 0.8957363
#> 150 ballistic extensive 1 -1 3 0.7864108
#> 151 grinding intensive 2 -1 1 0.9279881
#> 152 ballistic intensive 2 -1 1 0.8375209
#> 153 grinding normal 2 -1 2 0.8957363
#> 154 ballistic normal 2 -1 2 0.7864108
#> 155 grinding extensive 2 -1 3 0.8656510
#> 156 ballistic extensive 2 -1 3 0.7411800
#> 157 grinding intensive 3 -1 1 0.8957363
#> 158 ballistic intensive 3 -1 1 0.7864108
#> 159 grinding normal 3 -1 2 0.8656510
#> 160 ballistic normal 3 -1 2 0.7411800
#> 161 grinding extensive 3 -1 3 0.8375209
#> 162 ballistic extensive 3 -1 3 0.7008691
#> 163 grinding intensive 4 -1 1 0.8656510
#> 164 ballistic intensive 4 -1 1 0.7411800
#> 165 grinding normal 4 -1 2 0.8375209
#> 166 ballistic normal 4 -1 2 0.7008691
#> 167 grinding extensive 4 -1 3 0.8111616
#> 168 ballistic extensive 4 -1 3 0.6647168
#> 169 grinding intensive 5 -1 1 0.8375209
#> 170 ballistic intensive 5 -1 1 0.7008691
#> 171 grinding normal 5 -1 2 0.8111616
#> 172 ballistic normal 5 -1 2 0.6647168
#> 173 grinding extensive 5 -1 3 0.7864108
#> 174 ballistic extensive 5 -1 3 0.6321113
#> 175 grinding intensive 6 -1 1 0.8111616
#> 176 ballistic intensive 6 -1 1 0.6647168
#> 177 grinding normal 6 -1 2 0.7864108
#> 178 ballistic normal 6 -1 2 0.6321113
#> 179 grinding extensive 6 -1 3 0.7631258
#> 180 ballistic extensive 6 -1 3 0.6025548
#> 181 grinding intensive 7 -1 1 0.7864108
#> 182 ballistic intensive 7 -1 1 0.6321113
#> 183 grinding normal 7 -1 2 0.7631258
#> 184 ballistic normal 7 -1 2 0.6025548
#> 185 grinding extensive 7 -1 3 0.7411800
#> 186 ballistic extensive 7 -1 3 0.5756390
#> 187 grinding intensive 8 -1 1 0.7631258
#> 188 ballistic intensive 8 -1 1 0.6025548
#> 189 grinding normal 8 -1 2 0.7411800
#> 190 ballistic normal 8 -1 2 0.5756390
#> 191 grinding extensive 8 -1 3 0.7204611
#> 192 ballistic extensive 8 -1 3 0.5510249
#> 193 grinding intensive 9 -1 1 0.7411800
#> 194 ballistic intensive 9 -1 1 0.5756390
#> 195 grinding normal 9 -1 2 0.7204611
#> 196 ballistic normal 9 -1 2 0.5510249
#> 197 grinding extensive 9 -1 3 0.7008691
#> 198 ballistic extensive 9 -1 3 0.5284295
#> 199 grinding intensive 10 -1 1 0.7204611
#> 200 ballistic intensive 10 -1 1 0.5510249
#> 201 grinding normal 10 -1 2 0.7008691
#> 202 ballistic normal 10 -1 2 0.5284295
#> 203 grinding extensive 10 -1 3 0.6823144
#> 204 ballistic extensive 10 -1 3 0.5076142
#> 205 grinding intensive 11 -1 1 0.7008691
#> 206 ballistic intensive 11 -1 1 0.5284295
#> 207 grinding normal 11 -1 2 0.6823144
#> 208 ballistic normal 11 -1 2 0.5076142
#> 209 grinding extensive 11 -1 3 0.6647168
#> 210 ballistic extensive 11 -1 3 0.4883766
#> 211 grinding intensive 12 -1 1 0.6823144
#> 212 ballistic intensive 12 -1 1 0.5076142
#> 213 grinding normal 12 -1 2 0.6647168
#> 214 ballistic normal 12 -1 2 0.4883766
#> 215 grinding extensive 12 -1 3 0.6480041
#> 216 ballistic extensive 12 -1 3 0.4705439
#> 217 grinding intensive 1 0 0 1.0000000
#> 218 ballistic intensive 1 0 0 0.9626492
#> 219 grinding normal 1 0 1 0.9626492
#> 220 ballistic normal 1 0 1 0.8957363
#> 221 grinding extensive 1 0 2 0.9279881
#> 222 ballistic extensive 1 0 2 0.8375209
#> 223 grinding intensive 2 0 0 0.9626492
#> 224 ballistic intensive 2 0 0 0.8957363
#> 225 grinding normal 2 0 1 0.9279881
#> 226 ballistic normal 2 0 1 0.8375209
#> 227 grinding extensive 2 0 2 0.8957363
#> 228 ballistic extensive 2 0 2 0.7864108
#> 229 grinding intensive 3 0 0 0.9279881
#> 230 ballistic intensive 3 0 0 0.8375209
#> 231 grinding normal 3 0 1 0.8957363
#> 232 ballistic normal 3 0 1 0.7864108
#> 233 grinding extensive 3 0 2 0.8656510
#> 234 ballistic extensive 3 0 2 0.7411800
#> 235 grinding intensive 4 0 0 0.8957363
#> 236 ballistic intensive 4 0 0 0.7864108
#> 237 grinding normal 4 0 1 0.8656510
#> 238 ballistic normal 4 0 1 0.7411800
#> 239 grinding extensive 4 0 2 0.8375209
#> 240 ballistic extensive 4 0 2 0.7008691
#> 241 grinding intensive 5 0 0 0.8656510
#> 242 ballistic intensive 5 0 0 0.7411800
#> 243 grinding normal 5 0 1 0.8375209
#> 244 ballistic normal 5 0 1 0.7008691
#> 245 grinding extensive 5 0 2 0.8111616
#> 246 ballistic extensive 5 0 2 0.6647168
#> 247 grinding intensive 6 0 0 0.8375209
#> 248 ballistic intensive 6 0 0 0.7008691
#> 249 grinding normal 6 0 1 0.8111616
#> 250 ballistic normal 6 0 1 0.6647168
#> 251 grinding extensive 6 0 2 0.7864108
#> 252 ballistic extensive 6 0 2 0.6321113
#> 253 grinding intensive 7 0 0 0.8111616
#> 254 ballistic intensive 7 0 0 0.6647168
#> 255 grinding normal 7 0 1 0.7864108
#> 256 ballistic normal 7 0 1 0.6321113
#> 257 grinding extensive 7 0 2 0.7631258
#> 258 ballistic extensive 7 0 2 0.6025548
#> 259 grinding intensive 8 0 0 0.7864108
#> 260 ballistic intensive 8 0 0 0.6321113
#> 261 grinding normal 8 0 1 0.7631258
#> 262 ballistic normal 8 0 1 0.6025548
#> 263 grinding extensive 8 0 2 0.7411800
#> 264 ballistic extensive 8 0 2 0.5756390
#> 265 grinding intensive 9 0 0 0.7631258
#> 266 ballistic intensive 9 0 0 0.6025548
#> 267 grinding normal 9 0 1 0.7411800
#> 268 ballistic normal 9 0 1 0.5756390
#> 269 grinding extensive 9 0 2 0.7204611
#> 270 ballistic extensive 9 0 2 0.5510249
#> 271 grinding intensive 10 0 0 0.7411800
#> 272 ballistic intensive 10 0 0 0.5756390
#> 273 grinding normal 10 0 1 0.7204611
#> 274 ballistic normal 10 0 1 0.5510249
#> 275 grinding extensive 10 0 2 0.7008691
#> 276 ballistic extensive 10 0 2 0.5284295
#> 277 grinding intensive 11 0 0 0.7204611
#> 278 ballistic intensive 11 0 0 0.5510249
#> 279 grinding normal 11 0 1 0.7008691
#> 280 ballistic normal 11 0 1 0.5284295
#> 281 grinding extensive 11 0 2 0.6823144
#> 282 ballistic extensive 11 0 2 0.5076142
#> 283 grinding intensive 12 0 0 0.7008691
#> 284 ballistic intensive 12 0 0 0.5284295
#> 285 grinding normal 12 0 1 0.6823144
#> 286 ballistic normal 12 0 1 0.5076142
#> 287 grinding extensive 12 0 2 0.6647168
#> 288 ballistic extensive 12 0 2 0.4883766
# ------------------------------------------
# Progression Deducted Intensity
progression_DI(10, step = seq(-3, 0, 1))
#> $adjustment
#> [1] -0.100 -0.075 -0.050 -0.025
#>
#> $perc_1RM
#> [1] 0.6501875 0.6751875 0.7001875 0.7251875
#>
progression_DI(10, step = seq(-3, 0, 1), volume = "extensive")
#> $adjustment
#> [1] -0.125 -0.100 -0.075 -0.050
#>
#> $perc_1RM
#> [1] 0.6251875 0.6501875 0.6751875 0.7001875
#>
progression_DI(5, step = seq(-3, 0, 1), type = "ballistic", step_increment = -0.05)
#> $adjustment
#> [1] -0.20 -0.15 -0.10 -0.05
#>
#> $perc_1RM
#> [1] 0.5501875 0.6001875 0.6501875 0.7001875
#>
progression_DI(
5,
step = seq(-3, 0, 1),
type = "ballistic",
step_increment = -0.05,
volume_increment = -0.1
)
#> $adjustment
#> [1] -0.25 -0.20 -0.15 -0.10
#>
#> $perc_1RM
#> [1] 0.5001875 0.5501875 0.6001875 0.6501875
#>
# Generate progression table
generate_progression_table(progression_DI, type = "grinding", volume = "normal")
#> type volume reps step adjustment perc_1RM
#> 1 grinding normal 1 -3 -0.100 0.8677732
#> 2 grinding normal 2 -3 -0.100 0.8375586
#> 3 grinding normal 3 -3 -0.100 0.8091736
#> 4 grinding normal 4 -3 -0.100 0.7824568
#> 5 grinding normal 5 -3 -0.100 0.7572653
#> 6 grinding normal 6 -3 -0.100 0.7334722
#> 7 grinding normal 7 -3 -0.100 0.7109642
#> 8 grinding normal 8 -3 -0.100 0.6896399
#> 9 grinding normal 9 -3 -0.100 0.6694083
#> 10 grinding normal 10 -3 -0.100 0.6501875
#> 11 grinding normal 11 -3 -0.100 0.6319037
#> 12 grinding normal 12 -3 -0.100 0.6144899
#> 13 grinding normal 1 -2 -0.075 0.8927732
#> 14 grinding normal 2 -2 -0.075 0.8625586
#> 15 grinding normal 3 -2 -0.075 0.8341736
#> 16 grinding normal 4 -2 -0.075 0.8074568
#> 17 grinding normal 5 -2 -0.075 0.7822653
#> 18 grinding normal 6 -2 -0.075 0.7584722
#> 19 grinding normal 7 -2 -0.075 0.7359642
#> 20 grinding normal 8 -2 -0.075 0.7146399
#> 21 grinding normal 9 -2 -0.075 0.6944083
#> 22 grinding normal 10 -2 -0.075 0.6751875
#> 23 grinding normal 11 -2 -0.075 0.6569037
#> 24 grinding normal 12 -2 -0.075 0.6394899
#> 25 grinding normal 1 -1 -0.050 0.9177732
#> 26 grinding normal 2 -1 -0.050 0.8875586
#> 27 grinding normal 3 -1 -0.050 0.8591736
#> 28 grinding normal 4 -1 -0.050 0.8324568
#> 29 grinding normal 5 -1 -0.050 0.8072653
#> 30 grinding normal 6 -1 -0.050 0.7834722
#> 31 grinding normal 7 -1 -0.050 0.7609642
#> 32 grinding normal 8 -1 -0.050 0.7396399
#> 33 grinding normal 9 -1 -0.050 0.7194083
#> 34 grinding normal 10 -1 -0.050 0.7001875
#> 35 grinding normal 11 -1 -0.050 0.6819037
#> 36 grinding normal 12 -1 -0.050 0.6644899
#> 37 grinding normal 1 0 -0.025 0.9427732
#> 38 grinding normal 2 0 -0.025 0.9125586
#> 39 grinding normal 3 0 -0.025 0.8841736
#> 40 grinding normal 4 0 -0.025 0.8574568
#> 41 grinding normal 5 0 -0.025 0.8322653
#> 42 grinding normal 6 0 -0.025 0.8084722
#> 43 grinding normal 7 0 -0.025 0.7859642
#> 44 grinding normal 8 0 -0.025 0.7646399
#> 45 grinding normal 9 0 -0.025 0.7444083
#> 46 grinding normal 10 0 -0.025 0.7251875
#> 47 grinding normal 11 0 -0.025 0.7069037
#> 48 grinding normal 12 0 -0.025 0.6894899
# Use different reps-max model
generate_progression_table(
progression_DI,
type = "grinding",
volume = "normal",
max_perc_1RM_func = max_perc_1RM_linear,
klin = 36
)
#> type volume reps step adjustment perc_1RM
#> 1 grinding normal 1 -3 -0.100 0.9000000
#> 2 grinding normal 2 -3 -0.100 0.8722222
#> 3 grinding normal 3 -3 -0.100 0.8444444
#> 4 grinding normal 4 -3 -0.100 0.8166667
#> 5 grinding normal 5 -3 -0.100 0.7888889
#> 6 grinding normal 6 -3 -0.100 0.7611111
#> 7 grinding normal 7 -3 -0.100 0.7333333
#> 8 grinding normal 8 -3 -0.100 0.7055556
#> 9 grinding normal 9 -3 -0.100 0.6777778
#> 10 grinding normal 10 -3 -0.100 0.6500000
#> 11 grinding normal 11 -3 -0.100 0.6222222
#> 12 grinding normal 12 -3 -0.100 0.5944444
#> 13 grinding normal 1 -2 -0.075 0.9250000
#> 14 grinding normal 2 -2 -0.075 0.8972222
#> 15 grinding normal 3 -2 -0.075 0.8694444
#> 16 grinding normal 4 -2 -0.075 0.8416667
#> 17 grinding normal 5 -2 -0.075 0.8138889
#> 18 grinding normal 6 -2 -0.075 0.7861111
#> 19 grinding normal 7 -2 -0.075 0.7583333
#> 20 grinding normal 8 -2 -0.075 0.7305556
#> 21 grinding normal 9 -2 -0.075 0.7027778
#> 22 grinding normal 10 -2 -0.075 0.6750000
#> 23 grinding normal 11 -2 -0.075 0.6472222
#> 24 grinding normal 12 -2 -0.075 0.6194444
#> 25 grinding normal 1 -1 -0.050 0.9500000
#> 26 grinding normal 2 -1 -0.050 0.9222222
#> 27 grinding normal 3 -1 -0.050 0.8944444
#> 28 grinding normal 4 -1 -0.050 0.8666667
#> 29 grinding normal 5 -1 -0.050 0.8388889
#> 30 grinding normal 6 -1 -0.050 0.8111111
#> 31 grinding normal 7 -1 -0.050 0.7833333
#> 32 grinding normal 8 -1 -0.050 0.7555556
#> 33 grinding normal 9 -1 -0.050 0.7277778
#> 34 grinding normal 10 -1 -0.050 0.7000000
#> 35 grinding normal 11 -1 -0.050 0.6722222
#> 36 grinding normal 12 -1 -0.050 0.6444444
#> 37 grinding normal 1 0 -0.025 0.9750000
#> 38 grinding normal 2 0 -0.025 0.9472222
#> 39 grinding normal 3 0 -0.025 0.9194444
#> 40 grinding normal 4 0 -0.025 0.8916667
#> 41 grinding normal 5 0 -0.025 0.8638889
#> 42 grinding normal 6 0 -0.025 0.8361111
#> 43 grinding normal 7 0 -0.025 0.8083333
#> 44 grinding normal 8 0 -0.025 0.7805556
#> 45 grinding normal 9 0 -0.025 0.7527778
#> 46 grinding normal 10 0 -0.025 0.7250000
#> 47 grinding normal 11 0 -0.025 0.6972222
#> 48 grinding normal 12 0 -0.025 0.6694444
# Plot progression table
plot_progression_table(progression_DI)
plot_progression_table(progression_DI, "adjustment")
# ------------------------------------------
# Progression RIR Constant
progression_RIR(10, step = seq(-3, 0, 1))
#> $adjustment
#> [1] 4 3 2 1
#>
#> $perc_1RM
#> [1] 0.6820352 0.6978854 0.7144899 0.7319037
#>
progression_RIR(10, step = seq(-3, 0, 1), volume = "extensive")
#> $adjustment
#> [1] 5 4 3 2
#>
#> $perc_1RM
#> [1] 0.6668890 0.6820352 0.6978854 0.7144899
#>
progression_RIR(5, step = seq(-3, 0, 1), type = "ballistic", step_increment = 2)
#> $adjustment
#> [1] 8 6 4 2
#>
#> $perc_1RM
#> [1] 0.5359631 0.5771673 0.6252345 0.6820352
#>
progression_RIR(
5,
step = seq(-3, 0, 1),
type = "ballistic",
step_increment = 3
)
#> $adjustment
#> [1] 12 9 6 3
#>
#> $perc_1RM
#> [1] 0.4689992 0.5174912 0.5771673 0.6524008
#>
# Generate progression table
generate_progression_table(progression_RIR, type = "grinding", volume = "normal")
#> type volume reps step adjustment perc_1RM
#> 1 grinding normal 1 -3 4 0.8572653
#> 2 grinding normal 2 -3 4 0.8334722
#> 3 grinding normal 3 -3 4 0.8109642
#> 4 grinding normal 4 -3 4 0.7896399
#> 5 grinding normal 5 -3 4 0.7694083
#> 6 grinding normal 6 -3 4 0.7501875
#> 7 grinding normal 7 -3 4 0.7319037
#> 8 grinding normal 8 -3 4 0.7144899
#> 9 grinding normal 9 -3 4 0.6978854
#> 10 grinding normal 10 -3 4 0.6820352
#> 11 grinding normal 11 -3 4 0.6668890
#> 12 grinding normal 12 -3 4 0.6524008
#> 13 grinding normal 1 -2 3 0.8824568
#> 14 grinding normal 2 -2 3 0.8572653
#> 15 grinding normal 3 -2 3 0.8334722
#> 16 grinding normal 4 -2 3 0.8109642
#> 17 grinding normal 5 -2 3 0.7896399
#> 18 grinding normal 6 -2 3 0.7694083
#> 19 grinding normal 7 -2 3 0.7501875
#> 20 grinding normal 8 -2 3 0.7319037
#> 21 grinding normal 9 -2 3 0.7144899
#> 22 grinding normal 10 -2 3 0.6978854
#> 23 grinding normal 11 -2 3 0.6820352
#> 24 grinding normal 12 -2 3 0.6668890
#> 25 grinding normal 1 -1 2 0.9091736
#> 26 grinding normal 2 -1 2 0.8824568
#> 27 grinding normal 3 -1 2 0.8572653
#> 28 grinding normal 4 -1 2 0.8334722
#> 29 grinding normal 5 -1 2 0.8109642
#> 30 grinding normal 6 -1 2 0.7896399
#> 31 grinding normal 7 -1 2 0.7694083
#> 32 grinding normal 8 -1 2 0.7501875
#> 33 grinding normal 9 -1 2 0.7319037
#> 34 grinding normal 10 -1 2 0.7144899
#> 35 grinding normal 11 -1 2 0.6978854
#> 36 grinding normal 12 -1 2 0.6820352
#> 37 grinding normal 1 0 1 0.9375586
#> 38 grinding normal 2 0 1 0.9091736
#> 39 grinding normal 3 0 1 0.8824568
#> 40 grinding normal 4 0 1 0.8572653
#> 41 grinding normal 5 0 1 0.8334722
#> 42 grinding normal 6 0 1 0.8109642
#> 43 grinding normal 7 0 1 0.7896399
#> 44 grinding normal 8 0 1 0.7694083
#> 45 grinding normal 9 0 1 0.7501875
#> 46 grinding normal 10 0 1 0.7319037
#> 47 grinding normal 11 0 1 0.7144899
#> 48 grinding normal 12 0 1 0.6978854
# Use different reps-max model
generate_progression_table(
progression_RIR,
type = "grinding",
volume = "normal",
max_perc_1RM_func = max_perc_1RM_linear,
klin = 36
)
#> type volume reps step adjustment perc_1RM
#> 1 grinding normal 1 -3 4 0.8888889
#> 2 grinding normal 2 -3 4 0.8611111
#> 3 grinding normal 3 -3 4 0.8333333
#> 4 grinding normal 4 -3 4 0.8055556
#> 5 grinding normal 5 -3 4 0.7777778
#> 6 grinding normal 6 -3 4 0.7500000
#> 7 grinding normal 7 -3 4 0.7222222
#> 8 grinding normal 8 -3 4 0.6944444
#> 9 grinding normal 9 -3 4 0.6666667
#> 10 grinding normal 10 -3 4 0.6388889
#> 11 grinding normal 11 -3 4 0.6111111
#> 12 grinding normal 12 -3 4 0.5833333
#> 13 grinding normal 1 -2 3 0.9166667
#> 14 grinding normal 2 -2 3 0.8888889
#> 15 grinding normal 3 -2 3 0.8611111
#> 16 grinding normal 4 -2 3 0.8333333
#> 17 grinding normal 5 -2 3 0.8055556
#> 18 grinding normal 6 -2 3 0.7777778
#> 19 grinding normal 7 -2 3 0.7500000
#> 20 grinding normal 8 -2 3 0.7222222
#> 21 grinding normal 9 -2 3 0.6944444
#> 22 grinding normal 10 -2 3 0.6666667
#> 23 grinding normal 11 -2 3 0.6388889
#> 24 grinding normal 12 -2 3 0.6111111
#> 25 grinding normal 1 -1 2 0.9444444
#> 26 grinding normal 2 -1 2 0.9166667
#> 27 grinding normal 3 -1 2 0.8888889
#> 28 grinding normal 4 -1 2 0.8611111
#> 29 grinding normal 5 -1 2 0.8333333
#> 30 grinding normal 6 -1 2 0.8055556
#> 31 grinding normal 7 -1 2 0.7777778
#> 32 grinding normal 8 -1 2 0.7500000
#> 33 grinding normal 9 -1 2 0.7222222
#> 34 grinding normal 10 -1 2 0.6944444
#> 35 grinding normal 11 -1 2 0.6666667
#> 36 grinding normal 12 -1 2 0.6388889
#> 37 grinding normal 1 0 1 0.9722222
#> 38 grinding normal 2 0 1 0.9444444
#> 39 grinding normal 3 0 1 0.9166667
#> 40 grinding normal 4 0 1 0.8888889
#> 41 grinding normal 5 0 1 0.8611111
#> 42 grinding normal 6 0 1 0.8333333
#> 43 grinding normal 7 0 1 0.8055556
#> 44 grinding normal 8 0 1 0.7777778
#> 45 grinding normal 9 0 1 0.7500000
#> 46 grinding normal 10 0 1 0.7222222
#> 47 grinding normal 11 0 1 0.6944444
#> 48 grinding normal 12 0 1 0.6666667
# Plot progression table
plot_progression_table(progression_RIR)
plot_progression_table(progression_RIR, "adjustment")
# ------------------------------------------
# Progression RIR Increment
progression_RIR_increment(10, step = seq(-3, 0, 1))
#> $adjustment
#> [1] 8.090909 6.272727 4.454545 2.636364
#>
#> $perc_1RM
#> [1] 0.6240533 0.6485581 0.6750661 0.7038333
#>
progression_RIR_increment(10, step = seq(-3, 0, 1), volume = "extensive")
#> $adjustment
#> [1] 10.727273 8.909091 7.090909 5.272727
#>
#> $perc_1RM
#> [1] 0.5916396 0.6136201 0.6372969 0.6628742
#>
progression_RIR_increment(5, step = seq(-3, 0, 1), type = "ballistic")
#> $adjustment
#> [1] 7.2 5.4 3.6 1.8
#>
#> $perc_1RM
#> [1] 0.5517181 0.5907931 0.6358249 0.6882881
#>
# Generate progression table
generate_progression_table(progression_RIR_increment, type = "grinding", volume = "normal")
#> type volume reps step adjustment perc_1RM
#> 1 grinding normal 1 -3 4.000000 0.8572653
#> 2 grinding normal 2 -3 4.454545 0.8230884
#> 3 grinding normal 3 -3 4.909091 0.7915320
#> 4 grinding normal 4 -3 5.363636 0.7623060
#> 5 grinding normal 5 -3 5.818182 0.7351614
#> 6 grinding normal 6 -3 6.272727 0.7098835
#> 7 grinding normal 7 -3 6.727273 0.6862861
#> 8 grinding normal 8 -3 7.181818 0.6642071
#> 9 grinding normal 9 -3 7.636364 0.6435044
#> 10 grinding normal 10 -3 8.090909 0.6240533
#> 11 grinding normal 11 -3 8.545455 0.6057436
#> 12 grinding normal 12 -3 9.000000 0.5884776
#> 13 grinding normal 1 -2 3.000000 0.8824568
#> 14 grinding normal 2 -2 3.363636 0.8484577
#> 15 grinding normal 3 -2 3.727273 0.8169813
#> 16 grinding normal 4 -2 4.090909 0.7877568
#> 17 grinding normal 5 -2 4.454545 0.7605509
#> 18 grinding normal 6 -2 4.818182 0.7351614
#> 19 grinding normal 7 -2 5.181818 0.7114123
#> 20 grinding normal 8 -2 5.545455 0.6891497
#> 21 grinding normal 9 -2 5.909091 0.6682380
#> 22 grinding normal 10 -2 6.272727 0.6485581
#> 23 grinding normal 11 -2 6.636364 0.6300042
#> 24 grinding normal 12 -2 7.000000 0.6124824
#> 25 grinding normal 1 -1 2.000000 0.9091736
#> 26 grinding normal 2 -1 2.272727 0.8754407
#> 27 grinding normal 3 -1 2.545455 0.8441215
#> 28 grinding normal 4 -1 2.818182 0.8149657
#> 29 grinding normal 5 -1 3.090909 0.7877568
#> 30 grinding normal 6 -1 3.363636 0.7623060
#> 31 grinding normal 7 -1 3.636364 0.7384483
#> 32 grinding normal 8 -1 3.909091 0.7160386
#> 33 grinding normal 9 -1 4.181818 0.6949490
#> 34 grinding normal 10 -1 4.454545 0.6750661
#> 35 grinding normal 11 -1 4.727273 0.6562893
#> 36 grinding normal 12 -1 5.000000 0.6385288
#> 37 grinding normal 1 0 1.000000 0.9375586
#> 38 grinding normal 2 0 1.181818 0.9041963
#> 39 grinding normal 3 0 1.363636 0.8731267
#> 40 grinding normal 4 0 1.545455 0.8441215
#> 41 grinding normal 5 0 1.727273 0.8169813
#> 42 grinding normal 6 0 1.909091 0.7915320
#> 43 grinding normal 7 0 2.090909 0.7676204
#> 44 grinding normal 8 0 2.272727 0.7451111
#> 45 grinding normal 9 0 2.454545 0.7238842
#> 46 grinding normal 10 0 2.636364 0.7038333
#> 47 grinding normal 11 0 2.818182 0.6848633
#> 48 grinding normal 12 0 3.000000 0.6668890
# Use different reps-max model
generate_progression_table(
progression_RIR_increment,
type = "grinding",
volume = "normal",
max_perc_1RM_func = max_perc_1RM_linear,
klin = 36
)
#> type volume reps step adjustment perc_1RM
#> 1 grinding normal 1 -3 4.000000 0.8888889
#> 2 grinding normal 2 -3 4.454545 0.8484848
#> 3 grinding normal 3 -3 4.909091 0.8080808
#> 4 grinding normal 4 -3 5.363636 0.7676768
#> 5 grinding normal 5 -3 5.818182 0.7272727
#> 6 grinding normal 6 -3 6.272727 0.6868687
#> 7 grinding normal 7 -3 6.727273 0.6464646
#> 8 grinding normal 8 -3 7.181818 0.6060606
#> 9 grinding normal 9 -3 7.636364 0.5656566
#> 10 grinding normal 10 -3 8.090909 0.5252525
#> 11 grinding normal 11 -3 8.545455 0.4848485
#> 12 grinding normal 12 -3 9.000000 0.4444444
#> 13 grinding normal 1 -2 3.000000 0.9166667
#> 14 grinding normal 2 -2 3.363636 0.8787879
#> 15 grinding normal 3 -2 3.727273 0.8409091
#> 16 grinding normal 4 -2 4.090909 0.8030303
#> 17 grinding normal 5 -2 4.454545 0.7651515
#> 18 grinding normal 6 -2 4.818182 0.7272727
#> 19 grinding normal 7 -2 5.181818 0.6893939
#> 20 grinding normal 8 -2 5.545455 0.6515152
#> 21 grinding normal 9 -2 5.909091 0.6136364
#> 22 grinding normal 10 -2 6.272727 0.5757576
#> 23 grinding normal 11 -2 6.636364 0.5378788
#> 24 grinding normal 12 -2 7.000000 0.5000000
#> 25 grinding normal 1 -1 2.000000 0.9444444
#> 26 grinding normal 2 -1 2.272727 0.9090909
#> 27 grinding normal 3 -1 2.545455 0.8737374
#> 28 grinding normal 4 -1 2.818182 0.8383838
#> 29 grinding normal 5 -1 3.090909 0.8030303
#> 30 grinding normal 6 -1 3.363636 0.7676768
#> 31 grinding normal 7 -1 3.636364 0.7323232
#> 32 grinding normal 8 -1 3.909091 0.6969697
#> 33 grinding normal 9 -1 4.181818 0.6616162
#> 34 grinding normal 10 -1 4.454545 0.6262626
#> 35 grinding normal 11 -1 4.727273 0.5909091
#> 36 grinding normal 12 -1 5.000000 0.5555556
#> 37 grinding normal 1 0 1.000000 0.9722222
#> 38 grinding normal 2 0 1.181818 0.9393939
#> 39 grinding normal 3 0 1.363636 0.9065657
#> 40 grinding normal 4 0 1.545455 0.8737374
#> 41 grinding normal 5 0 1.727273 0.8409091
#> 42 grinding normal 6 0 1.909091 0.8080808
#> 43 grinding normal 7 0 2.090909 0.7752525
#> 44 grinding normal 8 0 2.272727 0.7424242
#> 45 grinding normal 9 0 2.454545 0.7095960
#> 46 grinding normal 10 0 2.636364 0.6767677
#> 47 grinding normal 11 0 2.818182 0.6439394
#> 48 grinding normal 12 0 3.000000 0.6111111
# Plot progression table
plot_progression_table(progression_RIR_increment)
plot_progression_table(progression_RIR_increment, "adjustment")
# ------------------------------------------
# Progression %MR Step Const
progression_perc_MR(10, step = seq(-3, 0, 1))
#> $adjustment
#> [1] 0.5 0.6 0.7 0.8
#>
#> $perc_1RM
#> [1] 0.6002401 0.6430868 0.6776379 0.7060900
#>
progression_perc_MR(10, step = seq(-3, 0, 1), volume = "extensive")
#> $adjustment
#> [1] 0.3 0.4 0.5 0.6
#>
#> $perc_1RM
#> [1] 0.4739336 0.5457026 0.6002401 0.6430868
#>
progression_perc_MR(5, step = seq(-3, 0, 1), type = "ballistic", step_increment = -0.2)
#> $adjustment
#> [1] 0.2 0.4 0.6 0.8
#>
#> $perc_1RM
#> [1] 0.3752345 0.5457026 0.6430868 0.7060900
#>
progression_perc_MR(
5,
step = seq(-3, 0, 1),
type = "ballistic",
step_increment = -0.15,
volume_increment = -0.25
)
#> $adjustment
#> [1] 0.30 0.45 0.60 0.75
#>
#> $perc_1RM
#> [1] 0.4739336 0.5747126 0.6430868 0.6925208
#>
# Generate progression table
generate_progression_table(progression_perc_MR, type = "grinding", volume = "normal")
#> type volume reps step adjustment perc_1RM
#> 1 grinding normal 1 -3 0.5 0.9375586
#> 2 grinding normal 2 -3 0.5 0.8824568
#> 3 grinding normal 3 -3 0.5 0.8334722
#> 4 grinding normal 4 -3 0.5 0.7896399
#> 5 grinding normal 5 -3 0.5 0.7501875
#> 6 grinding normal 6 -3 0.5 0.7144899
#> 7 grinding normal 7 -3 0.5 0.6820352
#> 8 grinding normal 8 -3 0.5 0.6524008
#> 9 grinding normal 9 -3 0.5 0.6252345
#> 10 grinding normal 10 -3 0.5 0.6002401
#> 11 grinding normal 11 -3 0.5 0.5771673
#> 12 grinding normal 12 -3 0.5 0.5558026
#> 13 grinding normal 1 -2 0.6 0.9474183
#> 14 grinding normal 2 -2 0.6 0.9000900
#> 15 grinding normal 3 -2 0.6 0.8572653
#> 16 grinding normal 4 -2 0.6 0.8183306
#> 17 grinding normal 5 -2 0.6 0.7827789
#> 18 grinding normal 6 -2 0.6 0.7501875
#> 19 grinding normal 7 -2 0.6 0.7202017
#> 20 grinding normal 8 -2 0.6 0.6925208
#> 21 grinding normal 9 -2 0.6 0.6668890
#> 22 grinding normal 10 -2 0.6 0.6430868
#> 23 grinding normal 11 -2 0.6 0.6209252
#> 24 grinding normal 12 -2 0.6 0.6002401
#> 25 grinding normal 1 -1 0.7 0.9545888
#> 26 grinding normal 2 -1 0.7 0.9131229
#> 27 grinding normal 3 -1 0.7 0.8751094
#> 28 grinding normal 4 -1 0.7 0.8401344
#> 29 grinding normal 5 -1 0.7 0.8078477
#> 30 grinding normal 6 -1 0.7 0.7779507
#> 31 grinding normal 7 -1 0.7 0.7501875
#> 32 grinding normal 8 -1 0.7 0.7243377
#> 33 grinding normal 9 -1 0.7 0.7002101
#> 34 grinding normal 10 -1 0.7 0.6776379
#> 35 grinding normal 11 -1 0.7 0.6564757
#> 36 grinding normal 12 -1 0.7 0.6365951
#> 37 grinding normal 1 0 0.8 0.9600384
#> 38 grinding normal 2 0 0.8 0.9231479
#> 39 grinding normal 3 0 0.8 0.8889877
#> 40 grinding normal 4 0 0.8 0.8572653
#> 41 grinding normal 5 0 0.8 0.8277289
#> 42 grinding normal 6 0 0.8 0.8001600
#> 43 grinding normal 7 0 0.8 0.7743684
#> 44 grinding normal 8 0 0.8 0.7501875
#> 45 grinding normal 9 0 0.8 0.7274711
#> 46 grinding normal 10 0 0.8 0.7060900
#> 47 grinding normal 11 0 0.8 0.6859299
#> 48 grinding normal 12 0 0.8 0.6668890
# Use different reps-max model
generate_progression_table(
progression_perc_MR,
type = "grinding",
volume = "normal",
max_perc_1RM_func = max_perc_1RM_linear,
klin = 36
)
#> type volume reps step adjustment perc_1RM
#> 1 grinding normal 1 -3 0.5 0.9722222
#> 2 grinding normal 2 -3 0.5 0.9166667
#> 3 grinding normal 3 -3 0.5 0.8611111
#> 4 grinding normal 4 -3 0.5 0.8055556
#> 5 grinding normal 5 -3 0.5 0.7500000
#> 6 grinding normal 6 -3 0.5 0.6944444
#> 7 grinding normal 7 -3 0.5 0.6388889
#> 8 grinding normal 8 -3 0.5 0.5833333
#> 9 grinding normal 9 -3 0.5 0.5277778
#> 10 grinding normal 10 -3 0.5 0.4722222
#> 11 grinding normal 11 -3 0.5 0.4166667
#> 12 grinding normal 12 -3 0.5 0.3611111
#> 13 grinding normal 1 -2 0.6 0.9814815
#> 14 grinding normal 2 -2 0.6 0.9351852
#> 15 grinding normal 3 -2 0.6 0.8888889
#> 16 grinding normal 4 -2 0.6 0.8425926
#> 17 grinding normal 5 -2 0.6 0.7962963
#> 18 grinding normal 6 -2 0.6 0.7500000
#> 19 grinding normal 7 -2 0.6 0.7037037
#> 20 grinding normal 8 -2 0.6 0.6574074
#> 21 grinding normal 9 -2 0.6 0.6111111
#> 22 grinding normal 10 -2 0.6 0.5648148
#> 23 grinding normal 11 -2 0.6 0.5185185
#> 24 grinding normal 12 -2 0.6 0.4722222
#> 25 grinding normal 1 -1 0.7 0.9880952
#> 26 grinding normal 2 -1 0.7 0.9484127
#> 27 grinding normal 3 -1 0.7 0.9087302
#> 28 grinding normal 4 -1 0.7 0.8690476
#> 29 grinding normal 5 -1 0.7 0.8293651
#> 30 grinding normal 6 -1 0.7 0.7896825
#> 31 grinding normal 7 -1 0.7 0.7500000
#> 32 grinding normal 8 -1 0.7 0.7103175
#> 33 grinding normal 9 -1 0.7 0.6706349
#> 34 grinding normal 10 -1 0.7 0.6309524
#> 35 grinding normal 11 -1 0.7 0.5912698
#> 36 grinding normal 12 -1 0.7 0.5515873
#> 37 grinding normal 1 0 0.8 0.9930556
#> 38 grinding normal 2 0 0.8 0.9583333
#> 39 grinding normal 3 0 0.8 0.9236111
#> 40 grinding normal 4 0 0.8 0.8888889
#> 41 grinding normal 5 0 0.8 0.8541667
#> 42 grinding normal 6 0 0.8 0.8194444
#> 43 grinding normal 7 0 0.8 0.7847222
#> 44 grinding normal 8 0 0.8 0.7500000
#> 45 grinding normal 9 0 0.8 0.7152778
#> 46 grinding normal 10 0 0.8 0.6805556
#> 47 grinding normal 11 0 0.8 0.6458333
#> 48 grinding normal 12 0 0.8 0.6111111
# Plot progression table
plot_progression_table(progression_perc_MR)
plot_progression_table(progression_perc_MR, "adjustment")
# ------------------------------------------
# Progression %MR Step Variable
progression_perc_MR_variable(10, step = seq(-3, 0, 1))
#> $adjustment
#> [1] 0.4818182 0.5818182 0.6818182 0.7818182
#>
#> $perc_1RM
#> [1] 0.5913199 0.6359932 0.6718624 0.7012966
#>
progression_perc_MR_variable(10, step = seq(-3, 0, 1), volume = "extensive")
#> $adjustment
#> [1] 0.2818182 0.3818182 0.4818182 0.5818182
#>
#> $perc_1RM
#> [1] 0.4583765 0.5341473 0.5913199 0.6359932
#>
progression_perc_MR_variable(5, step = seq(-3, 0, 1), type = "ballistic")
#> $adjustment
#> [1] 0.4363636 0.5363636 0.6363636 0.7363636
#>
#> $perc_1RM
#> [1] 0.5671748 0.6169612 0.6564757 0.6885998
#>
# Generate progression table
generate_progression_table(progression_perc_MR_variable, type = "grinding", volume = "normal")
#> type volume reps step adjustment perc_1RM
#> 1 grinding normal 1 -3 0.4000000 0.9231479
#> 2 grinding normal 2 -3 0.4090909 0.8599931
#> 3 grinding normal 3 -3 0.4181818 0.8071733
#> 4 grinding normal 4 -3 0.4272727 0.7623435
#> 5 grinding normal 5 -3 0.4363636 0.7238181
#> 6 grinding normal 6 -3 0.4454545 0.6903548
#> 7 grinding normal 7 -3 0.4545455 0.6610172
#> 8 grinding normal 8 -3 0.4636364 0.6350867
#> 9 grinding normal 9 -3 0.4727273 0.6120023
#> 10 grinding normal 10 -3 0.4818182 0.5913199
#> 11 grinding normal 11 -3 0.4909091 0.5726830
#> 12 grinding normal 12 -3 0.5000000 0.5558026
#> 13 grinding normal 1 -2 0.5000000 0.9375586
#> 14 grinding normal 2 -2 0.5090909 0.8843129
#> 15 grinding normal 3 -2 0.5181818 0.8383709
#> 16 grinding normal 4 -2 0.5272727 0.7983263
#> 17 grinding normal 5 -2 0.5363636 0.7631119
#> 18 grinding normal 6 -2 0.5454545 0.7319037
#> 19 grinding normal 7 -2 0.5545455 0.7040547
#> 20 grinding normal 8 -2 0.5636364 0.6790502
#> 21 grinding normal 9 -2 0.5727273 0.6564757
#> 22 grinding normal 10 -2 0.5818182 0.6359932
#> 23 grinding normal 11 -2 0.5909091 0.6173250
#> 24 grinding normal 12 -2 0.6000000 0.6002401
#> 25 grinding normal 1 -1 0.6000000 0.9474183
#> 26 grinding normal 2 -1 0.6090909 0.9014342
#> 27 grinding normal 3 -1 0.6181818 0.8608794
#> 28 grinding normal 4 -1 0.6272727 0.8248458
#> 29 grinding normal 5 -1 0.6363636 0.7926173
#> 30 grinding normal 6 -1 0.6454545 0.7636215
#> 31 grinding normal 7 -1 0.6545455 0.7373952
#> 32 grinding normal 8 -1 0.6636364 0.7135596
#> 33 grinding normal 9 -1 0.6727273 0.6918021
#> 34 grinding normal 10 -1 0.6818182 0.6718624
#> 35 grinding normal 11 -1 0.6909091 0.6535217
#> 36 grinding normal 12 -1 0.7000000 0.6365951
#> 37 grinding normal 1 0 0.7000000 0.9545888
#> 38 grinding normal 2 0 0.7090909 0.9141411
#> 39 grinding normal 3 0 0.7181818 0.8778851
#> 40 grinding normal 4 0 0.7272727 0.8452014
#> 41 grinding normal 5 0 0.7363636 0.8155868
#> 42 grinding normal 6 0 0.7454545 0.7886284
#> 43 grinding normal 7 0 0.7545455 0.7639841
#> 44 grinding normal 8 0 0.7636364 0.7413684
#> 45 grinding normal 9 0 0.7727273 0.7205405
#> 46 grinding normal 10 0 0.7818182 0.7012966
#> 47 grinding normal 11 0 0.7909091 0.6834626
#> 48 grinding normal 12 0 0.8000000 0.6668890
# Use different reps-max model
generate_progression_table(
progression_perc_MR_variable,
type = "grinding",
volume = "normal",
max_perc_1RM_func = max_perc_1RM_linear,
klin = 36
)
#> type volume reps step adjustment perc_1RM
#> 1 grinding normal 1 -3 0.4000000 0.9583333
#> 2 grinding normal 2 -3 0.4090909 0.8919753
#> 3 grinding normal 3 -3 0.4181818 0.8285024
#> 4 grinding normal 4 -3 0.4272727 0.7677305
#> 5 grinding normal 5 -3 0.4363636 0.7094907
#> 6 grinding normal 6 -3 0.4454545 0.6536281
#> 7 grinding normal 7 -3 0.4545455 0.6000000
#> 8 grinding normal 8 -3 0.4636364 0.5484749
#> 9 grinding normal 9 -3 0.4727273 0.4989316
#> 10 grinding normal 10 -3 0.4818182 0.4512579
#> 11 grinding normal 11 -3 0.4909091 0.4053498
#> 12 grinding normal 12 -3 0.5000000 0.3611111
#> 13 grinding normal 1 -2 0.5000000 0.9722222
#> 14 grinding normal 2 -2 0.5090909 0.9186508
#> 15 grinding normal 3 -2 0.5181818 0.8669591
#> 16 grinding normal 4 -2 0.5272727 0.8170498
#> 17 grinding normal 5 -2 0.5363636 0.7688324
#> 18 grinding normal 6 -2 0.5454545 0.7222222
#> 19 grinding normal 7 -2 0.5545455 0.6771403
#> 20 grinding normal 8 -2 0.5636364 0.6335125
#> 21 grinding normal 9 -2 0.5727273 0.5912698
#> 22 grinding normal 10 -2 0.5818182 0.5503472
#> 23 grinding normal 11 -2 0.5909091 0.5106838
#> 24 grinding normal 12 -2 0.6000000 0.4722222
#> 25 grinding normal 1 -1 0.6000000 0.9814815
#> 26 grinding normal 2 -1 0.6090909 0.9365672
#> 27 grinding normal 3 -1 0.6181818 0.8929739
#> 28 grinding normal 4 -1 0.6272727 0.8506441
#> 29 grinding normal 5 -1 0.6363636 0.8095238
#> 30 grinding normal 6 -1 0.6454545 0.7695618
#> 31 grinding normal 7 -1 0.6545455 0.7307099
#> 32 grinding normal 8 -1 0.6636364 0.6929224
#> 33 grinding normal 9 -1 0.6727273 0.6561562
#> 34 grinding normal 10 -1 0.6818182 0.6203704
#> 35 grinding normal 11 -1 0.6909091 0.5855263
#> 36 grinding normal 12 -1 0.7000000 0.5515873
#> 37 grinding normal 1 0 0.7000000 0.9880952
#> 38 grinding normal 2 0 0.7090909 0.9494302
#> 39 grinding normal 3 0 0.7181818 0.9117440
#> 40 grinding normal 4 0 0.7272727 0.8750000
#> 41 grinding normal 5 0 0.7363636 0.8391632
#> 42 grinding normal 6 0 0.7454545 0.8042005
#> 43 grinding normal 7 0 0.7545455 0.7700803
#> 44 grinding normal 8 0 0.7636364 0.7367725
#> 45 grinding normal 9 0 0.7727273 0.7042484
#> 46 grinding normal 10 0 0.7818182 0.6724806
#> 47 grinding normal 11 0 0.7909091 0.6414432
#> 48 grinding normal 12 0 0.8000000 0.6111111
# Plot progression table
plot_progression_table(progression_perc_MR_variable)
plot_progression_table(progression_perc_MR_variable, "adjustment")
# ------------------------------------------
# Progression Perc Drop
progression_perc_drop(10, step = seq(-3, 0, 1))
#> $adjustment
#> [1] -0.18181818 -0.13636364 -0.09090909 -0.04545455
#>
#> $perc_1RM
#> [1] 0.5683694 0.6138239 0.6592785 0.7047330
#>
progression_perc_drop(10, step = seq(-3, 0, 1), volume = "extensive")
#> $adjustment
#> [1] -0.22727273 -0.18181818 -0.13636364 -0.09090909
#>
#> $perc_1RM
#> [1] 0.5229148 0.5683694 0.6138239 0.6592785
#>
progression_perc_drop(5, step = seq(-3, 0, 1), type = "ballistic")
#> $adjustment
#> [1] -0.170 -0.125 -0.080 -0.035
#>
#> $perc_1RM
#> [1] 0.5801875 0.6251875 0.6701875 0.7151875
#>
# Generate progression table
generate_progression_table(progression_perc_drop, type = "grinding", volume = "normal")
#> type volume reps step adjustment perc_1RM
#> 1 grinding normal 1 -3 -0.10000000 0.8677732
#> 2 grinding normal 2 -3 -0.10909091 0.8284677
#> 3 grinding normal 3 -3 -0.11818182 0.7909917
#> 4 grinding normal 4 -3 -0.12727273 0.7551840
#> 5 grinding normal 5 -3 -0.13636364 0.7209017
#> 6 grinding normal 6 -3 -0.14545455 0.6880177
#> 7 grinding normal 7 -3 -0.15454545 0.6564188
#> 8 grinding normal 8 -3 -0.16363636 0.6260036
#> 9 grinding normal 9 -3 -0.17272727 0.5966811
#> 10 grinding normal 10 -3 -0.18181818 0.5683694
#> 11 grinding normal 11 -3 -0.19090909 0.5409946
#> 12 grinding normal 12 -3 -0.20000000 0.5144899
#> 13 grinding normal 1 -2 -0.07500000 0.8927732
#> 14 grinding normal 2 -2 -0.08181818 0.8557404
#> 15 grinding normal 3 -2 -0.08863636 0.8205372
#> 16 grinding normal 4 -2 -0.09545455 0.7870022
#> 17 grinding normal 5 -2 -0.10227273 0.7549926
#> 18 grinding normal 6 -2 -0.10909091 0.7243813
#> 19 grinding normal 7 -2 -0.11590909 0.6950551
#> 20 grinding normal 8 -2 -0.12272727 0.6669127
#> 21 grinding normal 9 -2 -0.12954545 0.6398629
#> 22 grinding normal 10 -2 -0.13636364 0.6138239
#> 23 grinding normal 11 -2 -0.14318182 0.5887219
#> 24 grinding normal 12 -2 -0.15000000 0.5644899
#> 25 grinding normal 1 -1 -0.05000000 0.9177732
#> 26 grinding normal 2 -1 -0.05454545 0.8830131
#> 27 grinding normal 3 -1 -0.05909091 0.8500827
#> 28 grinding normal 4 -1 -0.06363636 0.8188204
#> 29 grinding normal 5 -1 -0.06818182 0.7890835
#> 30 grinding normal 6 -1 -0.07272727 0.7607450
#> 31 grinding normal 7 -1 -0.07727273 0.7336915
#> 32 grinding normal 8 -1 -0.08181818 0.7078217
#> 33 grinding normal 9 -1 -0.08636364 0.6830447
#> 34 grinding normal 10 -1 -0.09090909 0.6592785
#> 35 grinding normal 11 -1 -0.09545455 0.6364491
#> 36 grinding normal 12 -1 -0.10000000 0.6144899
#> 37 grinding normal 1 0 -0.02500000 0.9427732
#> 38 grinding normal 2 0 -0.02727273 0.9102859
#> 39 grinding normal 3 0 -0.02954545 0.8796281
#> 40 grinding normal 4 0 -0.03181818 0.8506386
#> 41 grinding normal 5 0 -0.03409091 0.8231744
#> 42 grinding normal 6 0 -0.03636364 0.7971086
#> 43 grinding normal 7 0 -0.03863636 0.7723279
#> 44 grinding normal 8 0 -0.04090909 0.7487308
#> 45 grinding normal 9 0 -0.04318182 0.7262265
#> 46 grinding normal 10 0 -0.04545455 0.7047330
#> 47 grinding normal 11 0 -0.04772727 0.6841764
#> 48 grinding normal 12 0 -0.05000000 0.6644899
# Use different reps-max model
generate_progression_table(
progression_perc_drop,
type = "grinding",
volume = "normal",
max_perc_1RM_func = max_perc_1RM_linear,
klin = 36
)
#> type volume reps step adjustment perc_1RM
#> 1 grinding normal 1 -3 -0.10000000 0.9000000
#> 2 grinding normal 2 -3 -0.10909091 0.8631313
#> 3 grinding normal 3 -3 -0.11818182 0.8262626
#> 4 grinding normal 4 -3 -0.12727273 0.7893939
#> 5 grinding normal 5 -3 -0.13636364 0.7525253
#> 6 grinding normal 6 -3 -0.14545455 0.7156566
#> 7 grinding normal 7 -3 -0.15454545 0.6787879
#> 8 grinding normal 8 -3 -0.16363636 0.6419192
#> 9 grinding normal 9 -3 -0.17272727 0.6050505
#> 10 grinding normal 10 -3 -0.18181818 0.5681818
#> 11 grinding normal 11 -3 -0.19090909 0.5313131
#> 12 grinding normal 12 -3 -0.20000000 0.4944444
#> 13 grinding normal 1 -2 -0.07500000 0.9250000
#> 14 grinding normal 2 -2 -0.08181818 0.8904040
#> 15 grinding normal 3 -2 -0.08863636 0.8558081
#> 16 grinding normal 4 -2 -0.09545455 0.8212121
#> 17 grinding normal 5 -2 -0.10227273 0.7866162
#> 18 grinding normal 6 -2 -0.10909091 0.7520202
#> 19 grinding normal 7 -2 -0.11590909 0.7174242
#> 20 grinding normal 8 -2 -0.12272727 0.6828283
#> 21 grinding normal 9 -2 -0.12954545 0.6482323
#> 22 grinding normal 10 -2 -0.13636364 0.6136364
#> 23 grinding normal 11 -2 -0.14318182 0.5790404
#> 24 grinding normal 12 -2 -0.15000000 0.5444444
#> 25 grinding normal 1 -1 -0.05000000 0.9500000
#> 26 grinding normal 2 -1 -0.05454545 0.9176768
#> 27 grinding normal 3 -1 -0.05909091 0.8853535
#> 28 grinding normal 4 -1 -0.06363636 0.8530303
#> 29 grinding normal 5 -1 -0.06818182 0.8207071
#> 30 grinding normal 6 -1 -0.07272727 0.7883838
#> 31 grinding normal 7 -1 -0.07727273 0.7560606
#> 32 grinding normal 8 -1 -0.08181818 0.7237374
#> 33 grinding normal 9 -1 -0.08636364 0.6914141
#> 34 grinding normal 10 -1 -0.09090909 0.6590909
#> 35 grinding normal 11 -1 -0.09545455 0.6267677
#> 36 grinding normal 12 -1 -0.10000000 0.5944444
#> 37 grinding normal 1 0 -0.02500000 0.9750000
#> 38 grinding normal 2 0 -0.02727273 0.9449495
#> 39 grinding normal 3 0 -0.02954545 0.9148990
#> 40 grinding normal 4 0 -0.03181818 0.8848485
#> 41 grinding normal 5 0 -0.03409091 0.8547980
#> 42 grinding normal 6 0 -0.03636364 0.8247475
#> 43 grinding normal 7 0 -0.03863636 0.7946970
#> 44 grinding normal 8 0 -0.04090909 0.7646465
#> 45 grinding normal 9 0 -0.04318182 0.7345960
#> 46 grinding normal 10 0 -0.04545455 0.7045455
#> 47 grinding normal 11 0 -0.04772727 0.6744949
#> 48 grinding normal 12 0 -0.05000000 0.6444444
# Plot progression table
plot_progression_table(progression_perc_drop)
plot_progression_table(progression_perc_drop, "adjustment")
# ------------------------------------------
# Progression Relative Intensity
progression_rel_int(10, step = seq(-3, 0, 1))
#> $adjustment
#> [1] 0.775 0.825 0.875 0.925
#>
#> $perc_1RM
#> [1] 1.525188 1.575188 1.625188 1.675188
#>
progression_rel_int(10, step = seq(-3, 0, 1), volume = "extensive")
#> $adjustment
#> [1] 0.70 0.75 0.80 0.85
#>
#> $perc_1RM
#> [1] 1.450188 1.500188 1.550188 1.600188
#>
progression_rel_int(5, step = seq(-3, 0, 1), type = "ballistic")
#> $adjustment
#> [1] 0.775 0.825 0.875 0.925
#>
#> $perc_1RM
#> [1] 1.525188 1.575188 1.625188 1.675188
#>
# Generate progression table
generate_progression_table(progression_rel_int, type = "grinding", volume = "normal")
#> type volume reps step adjustment perc_1RM
#> 1 grinding normal 1 -3 0.775 1.742773
#> 2 grinding normal 2 -3 0.775 1.712559
#> 3 grinding normal 3 -3 0.775 1.684174
#> 4 grinding normal 4 -3 0.775 1.657457
#> 5 grinding normal 5 -3 0.775 1.632265
#> 6 grinding normal 6 -3 0.775 1.608472
#> 7 grinding normal 7 -3 0.775 1.585964
#> 8 grinding normal 8 -3 0.775 1.564640
#> 9 grinding normal 9 -3 0.775 1.544408
#> 10 grinding normal 10 -3 0.775 1.525188
#> 11 grinding normal 11 -3 0.775 1.506904
#> 12 grinding normal 12 -3 0.775 1.489490
#> 13 grinding normal 1 -2 0.825 1.792773
#> 14 grinding normal 2 -2 0.825 1.762559
#> 15 grinding normal 3 -2 0.825 1.734174
#> 16 grinding normal 4 -2 0.825 1.707457
#> 17 grinding normal 5 -2 0.825 1.682265
#> 18 grinding normal 6 -2 0.825 1.658472
#> 19 grinding normal 7 -2 0.825 1.635964
#> 20 grinding normal 8 -2 0.825 1.614640
#> 21 grinding normal 9 -2 0.825 1.594408
#> 22 grinding normal 10 -2 0.825 1.575188
#> 23 grinding normal 11 -2 0.825 1.556904
#> 24 grinding normal 12 -2 0.825 1.539490
#> 25 grinding normal 1 -1 0.875 1.842773
#> 26 grinding normal 2 -1 0.875 1.812559
#> 27 grinding normal 3 -1 0.875 1.784174
#> 28 grinding normal 4 -1 0.875 1.757457
#> 29 grinding normal 5 -1 0.875 1.732265
#> 30 grinding normal 6 -1 0.875 1.708472
#> 31 grinding normal 7 -1 0.875 1.685964
#> 32 grinding normal 8 -1 0.875 1.664640
#> 33 grinding normal 9 -1 0.875 1.644408
#> 34 grinding normal 10 -1 0.875 1.625188
#> 35 grinding normal 11 -1 0.875 1.606904
#> 36 grinding normal 12 -1 0.875 1.589490
#> 37 grinding normal 1 0 0.925 1.892773
#> 38 grinding normal 2 0 0.925 1.862559
#> 39 grinding normal 3 0 0.925 1.834174
#> 40 grinding normal 4 0 0.925 1.807457
#> 41 grinding normal 5 0 0.925 1.782265
#> 42 grinding normal 6 0 0.925 1.758472
#> 43 grinding normal 7 0 0.925 1.735964
#> 44 grinding normal 8 0 0.925 1.714640
#> 45 grinding normal 9 0 0.925 1.694408
#> 46 grinding normal 10 0 0.925 1.675188
#> 47 grinding normal 11 0 0.925 1.656904
#> 48 grinding normal 12 0 0.925 1.639490
generate_progression_table(progression_rel_int, step_increment = -0.1, volume_increment = 0.15)
#> type volume reps step adjustment perc_1RM
#> 1 grinding intensive 1 -3 0.70 1.667773
#> 2 ballistic intensive 1 -3 0.70 1.637559
#> 3 grinding normal 1 -3 0.85 1.817773
#> 4 ballistic normal 1 -3 0.85 1.787559
#> 5 grinding extensive 1 -3 1.00 1.967773
#> 6 ballistic extensive 1 -3 1.00 1.937559
#> 7 grinding intensive 2 -3 0.70 1.637559
#> 8 ballistic intensive 2 -3 0.70 1.582457
#> 9 grinding normal 2 -3 0.85 1.787559
#> 10 ballistic normal 2 -3 0.85 1.732457
#> 11 grinding extensive 2 -3 1.00 1.937559
#> 12 ballistic extensive 2 -3 1.00 1.882457
#> 13 grinding intensive 3 -3 0.70 1.609174
#> 14 ballistic intensive 3 -3 0.70 1.533472
#> 15 grinding normal 3 -3 0.85 1.759174
#> 16 ballistic normal 3 -3 0.85 1.683472
#> 17 grinding extensive 3 -3 1.00 1.909174
#> 18 ballistic extensive 3 -3 1.00 1.833472
#> 19 grinding intensive 4 -3 0.70 1.582457
#> 20 ballistic intensive 4 -3 0.70 1.489640
#> 21 grinding normal 4 -3 0.85 1.732457
#> 22 ballistic normal 4 -3 0.85 1.639640
#> 23 grinding extensive 4 -3 1.00 1.882457
#> 24 ballistic extensive 4 -3 1.00 1.789640
#> 25 grinding intensive 5 -3 0.70 1.557265
#> 26 ballistic intensive 5 -3 0.70 1.450188
#> 27 grinding normal 5 -3 0.85 1.707265
#> 28 ballistic normal 5 -3 0.85 1.600188
#> 29 grinding extensive 5 -3 1.00 1.857265
#> 30 ballistic extensive 5 -3 1.00 1.750188
#> 31 grinding intensive 6 -3 0.70 1.533472
#> 32 ballistic intensive 6 -3 0.70 1.414490
#> 33 grinding normal 6 -3 0.85 1.683472
#> 34 ballistic normal 6 -3 0.85 1.564490
#> 35 grinding extensive 6 -3 1.00 1.833472
#> 36 ballistic extensive 6 -3 1.00 1.714490
#> 37 grinding intensive 7 -3 0.70 1.510964
#> 38 ballistic intensive 7 -3 0.70 1.382035
#> 39 grinding normal 7 -3 0.85 1.660964
#> 40 ballistic normal 7 -3 0.85 1.532035
#> 41 grinding extensive 7 -3 1.00 1.810964
#> 42 ballistic extensive 7 -3 1.00 1.682035
#> 43 grinding intensive 8 -3 0.70 1.489640
#> 44 ballistic intensive 8 -3 0.70 1.352401
#> 45 grinding normal 8 -3 0.85 1.639640
#> 46 ballistic normal 8 -3 0.85 1.502401
#> 47 grinding extensive 8 -3 1.00 1.789640
#> 48 ballistic extensive 8 -3 1.00 1.652401
#> 49 grinding intensive 9 -3 0.70 1.469408
#> 50 ballistic intensive 9 -3 0.70 1.325234
#> 51 grinding normal 9 -3 0.85 1.619408
#> 52 ballistic normal 9 -3 0.85 1.475234
#> 53 grinding extensive 9 -3 1.00 1.769408
#> 54 ballistic extensive 9 -3 1.00 1.625234
#> 55 grinding intensive 10 -3 0.70 1.450188
#> 56 ballistic intensive 10 -3 0.70 1.300240
#> 57 grinding normal 10 -3 0.85 1.600188
#> 58 ballistic normal 10 -3 0.85 1.450240
#> 59 grinding extensive 10 -3 1.00 1.750188
#> 60 ballistic extensive 10 -3 1.00 1.600240
#> 61 grinding intensive 11 -3 0.70 1.431904
#> 62 ballistic intensive 11 -3 0.70 1.277167
#> 63 grinding normal 11 -3 0.85 1.581904
#> 64 ballistic normal 11 -3 0.85 1.427167
#> 65 grinding extensive 11 -3 1.00 1.731904
#> 66 ballistic extensive 11 -3 1.00 1.577167
#> 67 grinding intensive 12 -3 0.70 1.414490
#> 68 ballistic intensive 12 -3 0.70 1.255803
#> 69 grinding normal 12 -3 0.85 1.564490
#> 70 ballistic normal 12 -3 0.85 1.405803
#> 71 grinding extensive 12 -3 1.00 1.714490
#> 72 ballistic extensive 12 -3 1.00 1.555803
#> 73 grinding intensive 1 -2 0.80 1.767773
#> 74 ballistic intensive 1 -2 0.80 1.737559
#> 75 grinding normal 1 -2 0.95 1.917773
#> 76 ballistic normal 1 -2 0.95 1.887559
#> 77 grinding extensive 1 -2 1.10 2.067773
#> 78 ballistic extensive 1 -2 1.10 2.037559
#> 79 grinding intensive 2 -2 0.80 1.737559
#> 80 ballistic intensive 2 -2 0.80 1.682457
#> 81 grinding normal 2 -2 0.95 1.887559
#> 82 ballistic normal 2 -2 0.95 1.832457
#> 83 grinding extensive 2 -2 1.10 2.037559
#> 84 ballistic extensive 2 -2 1.10 1.982457
#> 85 grinding intensive 3 -2 0.80 1.709174
#> 86 ballistic intensive 3 -2 0.80 1.633472
#> 87 grinding normal 3 -2 0.95 1.859174
#> 88 ballistic normal 3 -2 0.95 1.783472
#> 89 grinding extensive 3 -2 1.10 2.009174
#> 90 ballistic extensive 3 -2 1.10 1.933472
#> 91 grinding intensive 4 -2 0.80 1.682457
#> 92 ballistic intensive 4 -2 0.80 1.589640
#> 93 grinding normal 4 -2 0.95 1.832457
#> 94 ballistic normal 4 -2 0.95 1.739640
#> 95 grinding extensive 4 -2 1.10 1.982457
#> 96 ballistic extensive 4 -2 1.10 1.889640
#> 97 grinding intensive 5 -2 0.80 1.657265
#> 98 ballistic intensive 5 -2 0.80 1.550188
#> 99 grinding normal 5 -2 0.95 1.807265
#> 100 ballistic normal 5 -2 0.95 1.700188
#> 101 grinding extensive 5 -2 1.10 1.957265
#> 102 ballistic extensive 5 -2 1.10 1.850188
#> 103 grinding intensive 6 -2 0.80 1.633472
#> 104 ballistic intensive 6 -2 0.80 1.514490
#> 105 grinding normal 6 -2 0.95 1.783472
#> 106 ballistic normal 6 -2 0.95 1.664490
#> 107 grinding extensive 6 -2 1.10 1.933472
#> 108 ballistic extensive 6 -2 1.10 1.814490
#> 109 grinding intensive 7 -2 0.80 1.610964
#> 110 ballistic intensive 7 -2 0.80 1.482035
#> 111 grinding normal 7 -2 0.95 1.760964
#> 112 ballistic normal 7 -2 0.95 1.632035
#> 113 grinding extensive 7 -2 1.10 1.910964
#> 114 ballistic extensive 7 -2 1.10 1.782035
#> 115 grinding intensive 8 -2 0.80 1.589640
#> 116 ballistic intensive 8 -2 0.80 1.452401
#> 117 grinding normal 8 -2 0.95 1.739640
#> 118 ballistic normal 8 -2 0.95 1.602401
#> 119 grinding extensive 8 -2 1.10 1.889640
#> 120 ballistic extensive 8 -2 1.10 1.752401
#> 121 grinding intensive 9 -2 0.80 1.569408
#> 122 ballistic intensive 9 -2 0.80 1.425234
#> 123 grinding normal 9 -2 0.95 1.719408
#> 124 ballistic normal 9 -2 0.95 1.575234
#> 125 grinding extensive 9 -2 1.10 1.869408
#> 126 ballistic extensive 9 -2 1.10 1.725234
#> 127 grinding intensive 10 -2 0.80 1.550188
#> 128 ballistic intensive 10 -2 0.80 1.400240
#> 129 grinding normal 10 -2 0.95 1.700188
#> 130 ballistic normal 10 -2 0.95 1.550240
#> 131 grinding extensive 10 -2 1.10 1.850188
#> 132 ballistic extensive 10 -2 1.10 1.700240
#> 133 grinding intensive 11 -2 0.80 1.531904
#> 134 ballistic intensive 11 -2 0.80 1.377167
#> 135 grinding normal 11 -2 0.95 1.681904
#> 136 ballistic normal 11 -2 0.95 1.527167
#> 137 grinding extensive 11 -2 1.10 1.831904
#> 138 ballistic extensive 11 -2 1.10 1.677167
#> 139 grinding intensive 12 -2 0.80 1.514490
#> 140 ballistic intensive 12 -2 0.80 1.355803
#> 141 grinding normal 12 -2 0.95 1.664490
#> 142 ballistic normal 12 -2 0.95 1.505803
#> 143 grinding extensive 12 -2 1.10 1.814490
#> 144 ballistic extensive 12 -2 1.10 1.655803
#> 145 grinding intensive 1 -1 0.90 1.867773
#> 146 ballistic intensive 1 -1 0.90 1.837559
#> 147 grinding normal 1 -1 1.05 2.017773
#> 148 ballistic normal 1 -1 1.05 1.987559
#> 149 grinding extensive 1 -1 1.20 2.167773
#> 150 ballistic extensive 1 -1 1.20 2.137559
#> 151 grinding intensive 2 -1 0.90 1.837559
#> 152 ballistic intensive 2 -1 0.90 1.782457
#> 153 grinding normal 2 -1 1.05 1.987559
#> 154 ballistic normal 2 -1 1.05 1.932457
#> 155 grinding extensive 2 -1 1.20 2.137559
#> 156 ballistic extensive 2 -1 1.20 2.082457
#> 157 grinding intensive 3 -1 0.90 1.809174
#> 158 ballistic intensive 3 -1 0.90 1.733472
#> 159 grinding normal 3 -1 1.05 1.959174
#> 160 ballistic normal 3 -1 1.05 1.883472
#> 161 grinding extensive 3 -1 1.20 2.109174
#> 162 ballistic extensive 3 -1 1.20 2.033472
#> 163 grinding intensive 4 -1 0.90 1.782457
#> 164 ballistic intensive 4 -1 0.90 1.689640
#> 165 grinding normal 4 -1 1.05 1.932457
#> 166 ballistic normal 4 -1 1.05 1.839640
#> 167 grinding extensive 4 -1 1.20 2.082457
#> 168 ballistic extensive 4 -1 1.20 1.989640
#> 169 grinding intensive 5 -1 0.90 1.757265
#> 170 ballistic intensive 5 -1 0.90 1.650188
#> 171 grinding normal 5 -1 1.05 1.907265
#> 172 ballistic normal 5 -1 1.05 1.800188
#> 173 grinding extensive 5 -1 1.20 2.057265
#> 174 ballistic extensive 5 -1 1.20 1.950188
#> 175 grinding intensive 6 -1 0.90 1.733472
#> 176 ballistic intensive 6 -1 0.90 1.614490
#> 177 grinding normal 6 -1 1.05 1.883472
#> 178 ballistic normal 6 -1 1.05 1.764490
#> 179 grinding extensive 6 -1 1.20 2.033472
#> 180 ballistic extensive 6 -1 1.20 1.914490
#> 181 grinding intensive 7 -1 0.90 1.710964
#> 182 ballistic intensive 7 -1 0.90 1.582035
#> 183 grinding normal 7 -1 1.05 1.860964
#> 184 ballistic normal 7 -1 1.05 1.732035
#> 185 grinding extensive 7 -1 1.20 2.010964
#> 186 ballistic extensive 7 -1 1.20 1.882035
#> 187 grinding intensive 8 -1 0.90 1.689640
#> 188 ballistic intensive 8 -1 0.90 1.552401
#> 189 grinding normal 8 -1 1.05 1.839640
#> 190 ballistic normal 8 -1 1.05 1.702401
#> 191 grinding extensive 8 -1 1.20 1.989640
#> 192 ballistic extensive 8 -1 1.20 1.852401
#> 193 grinding intensive 9 -1 0.90 1.669408
#> 194 ballistic intensive 9 -1 0.90 1.525234
#> 195 grinding normal 9 -1 1.05 1.819408
#> 196 ballistic normal 9 -1 1.05 1.675234
#> 197 grinding extensive 9 -1 1.20 1.969408
#> 198 ballistic extensive 9 -1 1.20 1.825234
#> 199 grinding intensive 10 -1 0.90 1.650188
#> 200 ballistic intensive 10 -1 0.90 1.500240
#> 201 grinding normal 10 -1 1.05 1.800188
#> 202 ballistic normal 10 -1 1.05 1.650240
#> 203 grinding extensive 10 -1 1.20 1.950188
#> 204 ballistic extensive 10 -1 1.20 1.800240
#> 205 grinding intensive 11 -1 0.90 1.631904
#> 206 ballistic intensive 11 -1 0.90 1.477167
#> 207 grinding normal 11 -1 1.05 1.781904
#> 208 ballistic normal 11 -1 1.05 1.627167
#> 209 grinding extensive 11 -1 1.20 1.931904
#> 210 ballistic extensive 11 -1 1.20 1.777167
#> 211 grinding intensive 12 -1 0.90 1.614490
#> 212 ballistic intensive 12 -1 0.90 1.455803
#> 213 grinding normal 12 -1 1.05 1.764490
#> 214 ballistic normal 12 -1 1.05 1.605803
#> 215 grinding extensive 12 -1 1.20 1.914490
#> 216 ballistic extensive 12 -1 1.20 1.755803
#> 217 grinding intensive 1 0 1.00 1.967773
#> 218 ballistic intensive 1 0 1.00 1.937559
#> 219 grinding normal 1 0 1.15 2.117773
#> 220 ballistic normal 1 0 1.15 2.087559
#> 221 grinding extensive 1 0 1.30 2.267773
#> 222 ballistic extensive 1 0 1.30 2.237559
#> 223 grinding intensive 2 0 1.00 1.937559
#> 224 ballistic intensive 2 0 1.00 1.882457
#> 225 grinding normal 2 0 1.15 2.087559
#> 226 ballistic normal 2 0 1.15 2.032457
#> 227 grinding extensive 2 0 1.30 2.237559
#> 228 ballistic extensive 2 0 1.30 2.182457
#> 229 grinding intensive 3 0 1.00 1.909174
#> 230 ballistic intensive 3 0 1.00 1.833472
#> 231 grinding normal 3 0 1.15 2.059174
#> 232 ballistic normal 3 0 1.15 1.983472
#> 233 grinding extensive 3 0 1.30 2.209174
#> 234 ballistic extensive 3 0 1.30 2.133472
#> 235 grinding intensive 4 0 1.00 1.882457
#> 236 ballistic intensive 4 0 1.00 1.789640
#> 237 grinding normal 4 0 1.15 2.032457
#> 238 ballistic normal 4 0 1.15 1.939640
#> 239 grinding extensive 4 0 1.30 2.182457
#> 240 ballistic extensive 4 0 1.30 2.089640
#> 241 grinding intensive 5 0 1.00 1.857265
#> 242 ballistic intensive 5 0 1.00 1.750188
#> 243 grinding normal 5 0 1.15 2.007265
#> 244 ballistic normal 5 0 1.15 1.900188
#> 245 grinding extensive 5 0 1.30 2.157265
#> 246 ballistic extensive 5 0 1.30 2.050188
#> 247 grinding intensive 6 0 1.00 1.833472
#> 248 ballistic intensive 6 0 1.00 1.714490
#> 249 grinding normal 6 0 1.15 1.983472
#> 250 ballistic normal 6 0 1.15 1.864490
#> 251 grinding extensive 6 0 1.30 2.133472
#> 252 ballistic extensive 6 0 1.30 2.014490
#> 253 grinding intensive 7 0 1.00 1.810964
#> 254 ballistic intensive 7 0 1.00 1.682035
#> 255 grinding normal 7 0 1.15 1.960964
#> 256 ballistic normal 7 0 1.15 1.832035
#> 257 grinding extensive 7 0 1.30 2.110964
#> 258 ballistic extensive 7 0 1.30 1.982035
#> 259 grinding intensive 8 0 1.00 1.789640
#> 260 ballistic intensive 8 0 1.00 1.652401
#> 261 grinding normal 8 0 1.15 1.939640
#> 262 ballistic normal 8 0 1.15 1.802401
#> 263 grinding extensive 8 0 1.30 2.089640
#> 264 ballistic extensive 8 0 1.30 1.952401
#> 265 grinding intensive 9 0 1.00 1.769408
#> 266 ballistic intensive 9 0 1.00 1.625234
#> 267 grinding normal 9 0 1.15 1.919408
#> 268 ballistic normal 9 0 1.15 1.775234
#> 269 grinding extensive 9 0 1.30 2.069408
#> 270 ballistic extensive 9 0 1.30 1.925234
#> 271 grinding intensive 10 0 1.00 1.750188
#> 272 ballistic intensive 10 0 1.00 1.600240
#> 273 grinding normal 10 0 1.15 1.900188
#> 274 ballistic normal 10 0 1.15 1.750240
#> 275 grinding extensive 10 0 1.30 2.050188
#> 276 ballistic extensive 10 0 1.30 1.900240
#> 277 grinding intensive 11 0 1.00 1.731904
#> 278 ballistic intensive 11 0 1.00 1.577167
#> 279 grinding normal 11 0 1.15 1.881904
#> 280 ballistic normal 11 0 1.15 1.727167
#> 281 grinding extensive 11 0 1.30 2.031904
#> 282 ballistic extensive 11 0 1.30 1.877167
#> 283 grinding intensive 12 0 1.00 1.714490
#> 284 ballistic intensive 12 0 1.00 1.555803
#> 285 grinding normal 12 0 1.15 1.864490
#> 286 ballistic normal 12 0 1.15 1.705803
#> 287 grinding extensive 12 0 1.30 2.014490
#> 288 ballistic extensive 12 0 1.30 1.855803
# Use different reps-max model
generate_progression_table(
progression_rel_int,
type = "grinding",
volume = "normal",
max_perc_1RM_func = max_perc_1RM_linear,
klin = 36
)
#> type volume reps step adjustment perc_1RM
#> 1 grinding normal 1 -3 0.775 1.775000
#> 2 grinding normal 2 -3 0.775 1.747222
#> 3 grinding normal 3 -3 0.775 1.719444
#> 4 grinding normal 4 -3 0.775 1.691667
#> 5 grinding normal 5 -3 0.775 1.663889
#> 6 grinding normal 6 -3 0.775 1.636111
#> 7 grinding normal 7 -3 0.775 1.608333
#> 8 grinding normal 8 -3 0.775 1.580556
#> 9 grinding normal 9 -3 0.775 1.552778
#> 10 grinding normal 10 -3 0.775 1.525000
#> 11 grinding normal 11 -3 0.775 1.497222
#> 12 grinding normal 12 -3 0.775 1.469444
#> 13 grinding normal 1 -2 0.825 1.825000
#> 14 grinding normal 2 -2 0.825 1.797222
#> 15 grinding normal 3 -2 0.825 1.769444
#> 16 grinding normal 4 -2 0.825 1.741667
#> 17 grinding normal 5 -2 0.825 1.713889
#> 18 grinding normal 6 -2 0.825 1.686111
#> 19 grinding normal 7 -2 0.825 1.658333
#> 20 grinding normal 8 -2 0.825 1.630556
#> 21 grinding normal 9 -2 0.825 1.602778
#> 22 grinding normal 10 -2 0.825 1.575000
#> 23 grinding normal 11 -2 0.825 1.547222
#> 24 grinding normal 12 -2 0.825 1.519444
#> 25 grinding normal 1 -1 0.875 1.875000
#> 26 grinding normal 2 -1 0.875 1.847222
#> 27 grinding normal 3 -1 0.875 1.819444
#> 28 grinding normal 4 -1 0.875 1.791667
#> 29 grinding normal 5 -1 0.875 1.763889
#> 30 grinding normal 6 -1 0.875 1.736111
#> 31 grinding normal 7 -1 0.875 1.708333
#> 32 grinding normal 8 -1 0.875 1.680556
#> 33 grinding normal 9 -1 0.875 1.652778
#> 34 grinding normal 10 -1 0.875 1.625000
#> 35 grinding normal 11 -1 0.875 1.597222
#> 36 grinding normal 12 -1 0.875 1.569444
#> 37 grinding normal 1 0 0.925 1.925000
#> 38 grinding normal 2 0 0.925 1.897222
#> 39 grinding normal 3 0 0.925 1.869444
#> 40 grinding normal 4 0 0.925 1.841667
#> 41 grinding normal 5 0 0.925 1.813889
#> 42 grinding normal 6 0 0.925 1.786111
#> 43 grinding normal 7 0 0.925 1.758333
#> 44 grinding normal 8 0 0.925 1.730556
#> 45 grinding normal 9 0 0.925 1.702778
#> 46 grinding normal 10 0 0.925 1.675000
#> 47 grinding normal 11 0 0.925 1.647222
#> 48 grinding normal 12 0 0.925 1.619444
# Plot progression table
plot_progression_table(progression_rel_int)
plot_progression_table(progression_rel_int, "adjustment")