Sprinting 100 meters is a perfect example of speed strength. Is characterized by the ability to move at high speeds with relatively low external resistance. A well-executed Olympic lift is a perfect example of explosive strength. Is characterized by the ability to demonstrate high amounts of force in a very short period of time. Squatting for a 1RM is a perfect example of maximal strength. Is characterized by the ability to lift as much weight as possible irrespective of time. To gain a basic understanding of this concept, however, it's necessary to recognize the discrepancies between each of the aforementioned strength qualities. In essence, this means that we can develop maximal strength, explosive strength, speed strength, and any other strength qualities we wish to improve. I suppose one could potentially use percentages for smaller, isolated movements such as biceps curls, triceps extensions, and calf raises, but in all honesty, it would be a waste of time.Īs noted, the appropriate implementation of training percentages can help facilitate the improvement of numerous strength qualities. Let me add that knowing your 1RM is really only necessary for big, compound movements such as variations of the squat, bench press, deadlift, snatch, jerk, and other lifts of the sort. While this may seem like an arbitrary piece of information, knowing the maximum amount of weight you can lift is extremely beneficial.īy keeping track of your best lifts and consistently retesting them, you can get an accurate gauge of your rate of improvement as well as whether your training has been effective. To illustrate, if the most weight I can squat for a single repetition is 415 pounds, then that's my current squat 1RM. For those who don't know, a 1RM can be defined as "the maximum amount of weight an individual can lift in a single repetition for a given exercise." Simply, training percentages are based on an individual's 1-repetition maximum (1RM) in a specific lift. I know that's a mouthful so let's break it down piece by piece.įirst, we know that training percentages are a reference number, but what the hell are they referencing? Training percentages are reference numbers which, when used correctly, aid in the design of effective training programs by facilitating the simultaneous development of numerous strength qualities. So, without any further ado, let's bust out our calculators and let the geek-fest begin! What are Training Percentages? Trust me, I know math can be obnoxious and you'd probably rather shove a fork in your eye than read about percentages, but understanding how to effectively integrate them into your training will drastically enhance your ability to improve both strength and performance. This article will teach you the basics of percentages, why they're important, and how to use them appropriately. It wasn't until I finally buckled down and started learning about percentages and how to incorporate them within a well-designed training regimen that I truly began to make significant progress. Not only was this ignorant and shortsighted but it severely handicapped my training. Rather than try to learn, though, I simply avoided them. I had no idea of how percentages were related to training or why they were so regularly referenced. ![]() ![]() If I was reading an article and the author started rambling about "speed squats at 60% 1RM" or "bench press clusters at 93% 1RM," I'd immediately tune out and carry on with my day. ![]() When I started strength training I wanted nothing to do with percentages. The only math I want to concern myself with during training is meathead arithmetic, or in layman's terms, figuring out how much weight is on the bar.
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