Uploaded March 2026 | Updated September 2026, 1 week ago
Programming Sets and Reps for Athletes can be challenging.
There are a few common approaches:
1️⃣ Standard Assignment of %1RM.
This is common with large groups of athletes. All athletes get for example 4 reps at 85% despite the different stimulus and fatigue associated.
2️⃣ Program based on RPE/ RIR (reps in reserve)
This is common in 1 on 1 coaching. I personally use mostly RPE with my 1 on 1 clients and in most of our training programs.
Programming 2 reps left in the tank or RPE 8 allows athletes to choose how many reps to do based on daily readiness.
I would just recommend to do some testing sets all the way to failure to ensure that RPE estimates are accurate.
3️⃣ Program based on Velocity Loss
For example if your best bar speed with a given weight is 0.7 m/s:
For Power end your sets once speed drops below ~0.63
For Strength end your sets once speed drops below ~0.56
For Hypertrophy end your sets once speed drops below ~0.46
🏋🏽♂️ I use @OVRPerformance to measure bar speed and you can comment "OVR" to get our code to get $25 OFF OVR Velocity.
VBT is potentially the most accurate way to deliver a consistent stimulus and fatigue to athletes.
👇🏽 Comment "Program" for our $1 Program Design Masterclass (0.2 NSCA CEUs)
Programming Sets and Reps for Athletes can be challenging.
There are a few common approaches:
1️⃣ Standard Assignment of %1RM.
This is common with large groups of athletes. All athletes get for example 4 reps at 85% despite the different stimulus and fatigue associated.
2️⃣ Program based on RPE/ RIR (reps in reserve)
This is common in 1 on 1 coaching. I personally use mostly RPE with my 1 on 1 clients and in most of our training programs.
Programming 2 reps left in the tank or RPE 8 allows athletes to choose how many reps to do based on daily readiness.
I would just recommend to do some testing sets all the way to failure to ensure that RPE estimates are accurate.
3️⃣ Program based on Velocity Loss
For example if your best bar speed with a given weight is 0.7 m/s:
For Power end your sets once speed drops below ~0.63
For Strength end your sets once speed drops below ~0.56
For Hypertrophy end your sets once speed drops below ~0.46
🏋🏽♂️ I use @OVRPerformance to measure bar speed and you can comment "OVR" to get our code to get $25 OFF OVR Velocity.
VBT is potentially the most accurate way to deliver a consistent stimulus and fatigue to athletes.
👇🏽 Comment "Program" for our $1 Program Design Masterclass (0.2 NSCA CEUs)
