10 Ways To Utilize RPE In Powerlifting Programs

Summary

The video script discusses the various applications of Rate of Perceived Exertion (RPE) in strength training, debunking misconceptions that it's a one-size-fits-all approach. It outlines ten different ways to integrate RPE into training programs, emphasizing its flexibility for individual needs, fatigue management, and recovery. The speaker shares creative programming strategies, like using RPE for accessory movements, adjusting loads per set, and incorporating percentage-based training alongside RPE to tailor workouts for optimal performance and prevent overtraining.

Takeaways

• 😀 RPE (Rate of Perceived Exertion) training is a principle, not a fixed program, offering flexibility in programming for athletes.
• 💪 Common RPE programming includes setting specific RPE targets for accessory movements and adjusting weights accordingly across sets.
• 📉 Some coaches prefer to adjust loading every set to maintain a consistent RPE, rather than using a static load.
• 🔝 RPE top sets are often followed by percentage-based back-offs to manage fatigue and intensity throughout a workout.
• 🤸‍♂️ For bodyweight exercises like pull-ups, RPE can dictate the number of reps per set, allowing for auto-regulation based on the individual's capacity.
• 🔄 RPE can be used to test strength and adjust training stimulus, providing a buffer against overtraining or undertraining.
• 📊 RPE can be integrated with percentage-based training in the same program for a hybrid approach, offering both flexibility and structure.
• 📉 RPE stops can be used to determine the number of sets performed at a given weight before backing off, based on reaching a specific RPE.
• 📝 There are multiple ways to apply RPE in programming, including full RPE days, RPE top sets with percentage back-offs, and RPE for auto-regulation.
• 👨‍🏫 Coaches may select RPE-based programming for athletes with fluctuating strength levels or life variables that affect training consistency.
• 🔄 Utilizing RPE allows for personalized training adjustments, accommodating daily changes in an athlete's strength and recovery status.

Q & A

What is the main misconception about RP training mentioned in the script?

The main misconception is that RP training, like daily undulating periodization and conjugate training, is not a specific program but rather a training principle that can be applied in various ways within a training program.

How does the speaker typically program RPE for accessory movements?

The speaker programs RPE by having athletes find a set of eight at an eight RPE and then repeat that same loading for a total of four sets, with the understanding that the RPE may increase slightly as fatigue sets in.

What is the difference between adjusting the loading each set and using one static load for an entire set of exercises?

Adjusting the loading each set means changing the weight used in each set to maintain a specific RPE range, while using one static load means using the same weight for all sets without adjusting for RPE changes due to fatigue.

Can you explain the concept of an RPE top set followed by a percentage drop?

An RPE top set is a set performed at a specific RPE, such as 7RPE. After completing this set, the athlete then drops the weight by a certain percentage, which is pre-programmed, to perform additional sets, allowing for intensity management and fatigue control.

How does the speaker use RPE for bodyweight exercises like pull-ups or dips?

For bodyweight exercises, the speaker instructs athletes to perform as many reps as they can to an eight RPE for each set, allowing the rep count to change with each set based on the athlete's ability to maintain the RPE.

What is the purpose of giving a general range of loading for an RPE set?

Giving a general range of loading helps guide the athlete in finding the appropriate weight for their RPE set, allowing for auto-regulation and adjustment based on the individual's strength and fatigue levels on a given day.

How does the speaker use RPE to manage fatigue and recovery in training?

The speaker uses RPE to allow athletes to self-regulate their training intensity based on how they feel, ensuring that they do not overshoot and accumulate too much fatigue, which can affect performance and recovery.

Can you provide an example of how RPE and percentage-based training can be used in the same program?

The speaker provides an example where an athlete performs a top set at an RPE, rates it, and then the rest of the training auto-regulates based on that RPE rating, using if-then formulas and percentages to adjust the weights for the remainder of the workout.

What is the advantage of using RPE for athletes with fluctuating daily motivation or life variables?

Using RPE allows these athletes to select loading based on their daily circumstances, such as motivation, fatigue, or other life factors, ensuring that they can still perform effective training sessions despite variable conditions.

How does the speaker use RPE to regulate volume and intensity on a per-set basis?

The speaker uses RPE stops, where athletes perform as many sets as they can at a certain weight until they reach a specified RPE, at which point they plug in a new RPE and adjust the weight accordingly for the remaining sets, allowing for dynamic regulation of volume and intensity.

What is the speaker's approach to programming RPE for primary and secondary training days?

The speaker may program primary days to be RPE-based to allow for intensity and potential strength testing, while secondary days might be percentage-based to control variables and manage fatigue more effectively, ensuring consistent training and recovery.