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EXERCISE PRESCRIPTION FOR RESISTANCE TRAINING
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BASIC TERMINOLOGIES
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BASIC TERMINOLOGIES
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BASIC TERMINOLOGIES
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BASIC TERMINOLOGIES
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PICKING THE RIGHT REPETITION RANGE
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POWER • Repetition
< 1-5 reps
• Training aim power
increase muscle strength and
• Weight
85-100 % of 1RM
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STRENGTH • Repetition
6-7 reps
• Training aim
Optimal compromise between increase
in muscle strength and size • Weight
78-83 % of 1RM
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HYPERTROPHY • Repetition
8-12 reps
• Training aim
increase muscle mass and improve
strength • Weight
70-77 % of 1RM
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MUSCULAR ENDURANCE • Repetition
< 13 reps
• Training aim
increase strength endurance with some
muscle mass gain • Weight
60-69 % of 1RM
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REFERENCES â&#x20AC;˘ Bill Foran, High Performance Sports Conditioning: Modern Training for Ultimate Athletic Development, 1st ed.. Human Kinetics, 2001, ISBN: 978073600163 â&#x20AC;˘ Thomas R. baechle & Roger W. Earle, Essentials of Strength and Conditioning, 3rd ed.. Human Kinetics, 2008. ISBN: 9780736058032