blackbeard
New member
while this may seem technical many people and some who dont even know follow this basic principle when seeking to increase strength..
the WSB max effort method is based off of prilepins chart..one should seek rto do a minimum of 3 lifts at the 90%+ range..as you can see from the chart the reps should be dropped to 1and a min of 4 and a max of 10 singles should be done in that percentile..
if youve read previous articles written by Wendler "max Effort Waves" youll see exactly how this stuff gets cycled..
Some may dismiss as too technical..does it work?? i Dunno go ask all the top guys in the WPO who happen to base their training on this method..
A. S. Prilepin suggested that to achieve the proper intensity, one should use the rep/set scheme shown in the table, to ensure the greatest development of speed and strength. He discovered that if 7 or more reps were performed at 70%, the bar speed slowed and power decreased. The same holds true when using 80% or 90%; once one goes above the rep range shown, the bar slows, which translates to less power. Doing fewer or more lifts than Prilepin suggests will cause a decrease in training effect.
Number of Reps for Percent Training
Percent Reps per set Optimal Total Range
55-65 3-6 24 18-30
70-75 3-6 18 12-24
80-85 2-4 15 10-20
90+ 1-2 7 4-10
the WSB max effort method is based off of prilepins chart..one should seek rto do a minimum of 3 lifts at the 90%+ range..as you can see from the chart the reps should be dropped to 1and a min of 4 and a max of 10 singles should be done in that percentile..
if youve read previous articles written by Wendler "max Effort Waves" youll see exactly how this stuff gets cycled..
Some may dismiss as too technical..does it work?? i Dunno go ask all the top guys in the WPO who happen to base their training on this method..
A. S. Prilepin suggested that to achieve the proper intensity, one should use the rep/set scheme shown in the table, to ensure the greatest development of speed and strength. He discovered that if 7 or more reps were performed at 70%, the bar speed slowed and power decreased. The same holds true when using 80% or 90%; once one goes above the rep range shown, the bar slows, which translates to less power. Doing fewer or more lifts than Prilepin suggests will cause a decrease in training effect.
Number of Reps for Percent Training
Percent Reps per set Optimal Total Range
55-65 3-6 24 18-30
70-75 3-6 18 12-24
80-85 2-4 15 10-20
90+ 1-2 7 4-10
