Uploaded January 2026 | Updated September 2026, 1 week ago
CSCS Program Design:
To write effective S&C programs, you need to understand a few basic principles:
1️⃣ Max Allowable Repetitions
This is how many reps (on average) an athlete can perform with a given %1RM.
100% 1 Rep
95% 2 Reps
90% 4 Reps
85% 6 Reps
80% 8 Reps
It would be inappropriate to program more than the max allowable repetitions.
2️⃣ Proximity to Failure
Programming close to the max allowable repetitions can be appropriate in a basic strength phase.
However for "power" we can program for example 3 reps with a 6RM load.
Farther from failure allowing for higher bar speed, max intent, less fatigue.
Remember that the CSCS focused on programming for large groups of athletes, so these fundamentals are more important than unique individualized techniques, that some coaches worry about before getting the basics down well.
👇🏽 Comment "CSCS" for more info on our full CSCS Study Course.
CSCS Program Design:
To write effective S&C programs, you need to understand a few basic principles:
1️⃣ Max Allowable Repetitions
This is how many reps (on average) an athlete can perform with a given %1RM.
100% 1 Rep
95% 2 Reps
90% 4 Reps
85% 6 Reps
80% 8 Reps
It would be inappropriate to program more than the max allowable repetitions.
2️⃣ Proximity to Failure
Programming close to the max allowable repetitions can be appropriate in a basic strength phase.
However for "power" we can program for example 3 reps with a 6RM load.
Farther from failure allowing for higher bar speed, max intent, less fatigue.
Remember that the CSCS focused on programming for large groups of athletes, so these fundamentals are more important than unique individualized techniques, that some coaches worry about before getting the basics down well.
👇🏽 Comment "CSCS" for more info on our full CSCS Study Course.
