Prilepin's Chart

Prilepins charthttp://www.elitefts.com/documents/prilepins_chart.htm By Tim Kontos For www.EliteFTS.com My first experience with Prilepin’s chart was in the summer of 1993. I had entered my first powerlifting competition in the spring of that same year and had bombed out in the squat. I didn’t give up and did the right thing by seeking out professional help, not psychiatric mind you (although I may have needed it). I sought out a powerlifting coach. My search brought me to Mike’s Olympic Gym in Mechanicsville, Virginia. I had a job painting houses that summer and worked 10 hours a day. I lived an hour (one way) from Mike’s so I knew that if I were going to get any stronger, I’d have to go where the strong go. In Richmond, it was Mike’s. My training up to that point was progressive overload. I would do a set of eights one week, and depending on how I felt, I would go up five to 10 pounds for the next week when I went to a set of seven. At the time (and I think to this day), Mike Craven would handwrite all of the programs for his members. Mike is without a doubt the most passionate and intense person I know when it comes to strength training. He networked with individuals like John Gamble (former strength coach for UVA who is now with the Miami Dolphins) and Fred Hatfield (otherwise known as Dr. Squat). This was all well before the internet so networking wasn’t nearly as easy. He gave me my program, and there were percentages all over it. I was amazed. After a few weeks, I got up the courage to ask where he got his information. He showed me Managing the Training of Weightlifters by Nikolai Petrovich Laputin and Valetin Grigoryevich Oleshko and explained that the information was based on experiments with thousands of lifters in the former Soviet Union. I trained at Mike’s for a few years and then left to try my hand at bodybuilding. After seeing the error of my ways, I went back to powerlifting. I read Powerlifting USA and had seen Louie’s articles on training and was interested in his ideas. However, after seeing his ad for the reverse hyper and then an article about one of his own products, I was disenchanted and believed that he was simply trying to sell something. Fast forward to 1998, I was working as Virginia Commonwealth University’s first strength and conditioning coach and had spent the last five years looking for Prilepin’s chart. Then low and behold, I received a new edition of PLUSA. In it, Louie had an article titled, “HIT …or Miss?” which discussed percentage training and beside that, Prilepin’s chart. I knew once I saw the famous chart in Louie’s article that he did know what he was talking about and wasn’t full of it. This revolutionized my training as well as the way I trained VCU’s athletes. There have been articles written in the past about Prilepin’s chart. However, it has been over 10 years since this information was reviewed. I’ve been asked several questions about the chart and how it can be used with beginners. 1 of 7 3/10/2011 4:50 AM his bar speed was good. The Russian’s found that a lifter could do anywhere from 2–8 sets depending on how many reps per set the lifter did.com/documents/prilepins_chart. They looked at what happens to the speed of the bar. he would get a positive training result (i. they found that if the lifter did 3–6 reps per set. a lifter could do: 8 sets of 3 (24) or 2 sets of 6 (12) or 4 sets of 3 (12) or 5 sets of 3 (15) 2 of 7 3/10/2011 4:50 AM . the Russians would take a percentage of your contest max. For instance. Either there wasn’t enough of a stimulus (there wasn’t enough weight on the bar) or the bar would move too fast (kind of like trying to throw a ping pong ball as hard as you can). and the bar would move too slow (if you train slow you become slow). if they had a lifter perform 70 percent of his contest max.elitefts. They assigned reps and sets to this percentage and would then have a lifter perform the classic lifts at this percentage. In other words. Let’s say 70 percent. They also found that if the lifter only did two reps per set it wasn’t enough. the lifter’s form. he had good form.htm What is it? Prilepin’s chart gives set percentages of one’s max to be used in training. the lifter’s form would break down. Here’s what it looks like: Prilepin’s Chart Percent 55–65 70–80 80–90 90+ Reps/sets 3–6 3–6 2–4 1–2 Optimal 24 18 15 4 Total range 18–30 12–24 10–20 10 Basically. and the lifter’s next contest max. the lifter’s form would break down from fatigue.e.Prilepins chart http://www. Because of this. and his max went up). They also found that if the lifter did more than six reps per set. they decided what sets and rep schemes would work with a given percentage. From this research. which would in turn train bad habits. they are done much slower than with the Olympic lifts. Why are the percentages in the Westside template so different from Prilepin’s chart? Olympic lifters don’t wear supportive gear. or your training may be flawed. Considerations These experiments were done on Olympic weightlifters. you can keep it going and do up to (but not beyond) eight sets.elitefts. you could be conservative. They didn’t throw baseballs. Your contest max should be higher than you gym max. For out of season. So the Bulgarians actually use two separate sets of maxes—their contest max and their training max. you’re probably better off going toward the low end of the total rep range rather than the high end. For example. you can look at where you are in your season as well. In other words. So. you had a rough night of sleep or the kids kept you up. So what you say? You must lower your training weights when not wearing your gear. The lifters were lifting as if (and sometimes it was true) their life depended on it. we bring it back up toward the higher end of the range. and deadlift for those of you who STILL don’t know) are done for a max move. However. These percentages are based off of a contest max. I don’t think it would be effective. I would do six reps per set.Prilepins chart http://www. The same holds true if things aren’t going your way. only do four sets. we’ll go even lower than the prescribed number of total reps. your gym lift may be questionable. Ever seen someone in a snatch shirt? Although it would be funny. if I react better to higher reps. They didn’t play football. So you need to account for this in your program design. bench. the Russians realized that everyone reacts differently to a training program.com/documents/prilepins_chart. They didn’t run. Let’s look at this practical situation. Why the broad range? Well. They lifted. Your best raw squat = 400 lbs 70% of 400 lbs = 280 3 of 7 3/10/2011 4:50 AM . Why is that important? Because that’s all they did. If you were scheduled to do six sets of three but you’re killing it. I’m sure you’ve heard of this—you have your contest max and your gym max. If our athletes are in-season.htm The combinations are nearly endless. Prilepin also knew that in training there will be good days and bad days. you would do three reps per set. But if you react better to low reps. if you’re grinding it out. This can be more taxing on the CNS. The training max is something done in the gym. Whatever the case may be. If it isn’t. You also should take into account that when the power lifts (squat. maturity. So you move the percent down. If their technique looks good. 500 lbs X 70% = 350 That’s 70 more pounds that you don’t have from the gear. previous collegiate lifting experience) We follow the basic Westside template with our intermediate athletes.com/documents/prilepins_chart. they stay at that weight until the technique is mastered. So how do you use this with athletes? So that I don’t lose the reader. which moves your contest max to 500 lbs. 500 lbs X 47% = 235 = our first week of dynamic box squats 500 lbs X 47% = 235 + 50 pounds of band tension at the bottom = 285 285 = about 70% of your non-equipped max If you ever go to one of the EliteFTS seminars or have the opportunity to talk with Louie or any of the staff from EliteFTS. If they have difficulty with the weight or the technique. We then test using anywhere from a three to a five rep max (I know it’s not a true max. but it give the coaches and the athlete something to go by). So let’s say you get 50 lbs of band tension at the bottom. read Dave Tate’s Periodization Bible parts I and II). they will explain all of this to you. Louie Simmons and Dave Tate count only the band tension at the bottom. 500 lbs X 56% = 280 Many of the programs that the Westside lifters use incorporate band and chains.elitefts. Beginner athletes will follow progressive overload for three weeks. But it can get confusing. and we have a lower and upper max effort day and a lower and upper dynamic day (for more information on this. The coach will handwrite the weights based on how the athlete did that week with a given weight. We start off on a box because we feel it’s easier to teach technique and break it down as follows: Week 1: Both the dynamic and “max effort” workouts are done with a box. 4 of 7 3/10/2011 4:50 AM .htm Let’s say you get 100 lbs out of your squat suit and your knee wraps (which is definitely possible even in the USAPL). First a couple of definitions: Beginner: someone who hasn’t lifted for one full year at VCU Intermediate: someone who has had at least one full year of training with us at VCU or is advancing quickly (training age. I’ll only discuss the use of Prilepin’s chart with beginners in regards to the squat.Prilepins chart http://www. we go up. Now we need to drop our training weight down to about 230 lbs. Max effort is in quotes because it’s nowhere near the true max effort. When accounting for this. We start at 65 percent. Once we have a max. we take the box away. Our max effort day would look something like this: Max effort day Week 1 Free squat 2 3 4 5 6 7 Free squat 8 9 10 75% 85% 95% 5/3 5/2 4/1 15 10 4 12–24 10–20 4–10 n/a n/a Test 65% 75% 85% 6/3 6/2 6/1 18 12 6 18–30 12–24 4–10 6 6 2 1 12 6 Percent n/a Sets/reps 6 Total reps 3 Prilepin’s recommendations 18 Done on a below parallel box Done on a below parallel box 5 of 7 3/10/2011 4:50 AM .com/documents/prilepins_chart.elitefts. After this.Prilepins chart http://www. On max effort day.htm Week 2: We use a box on speed day. We remind our athletes that nothing changes. and go below parallel. which is done first in the week. We still sit back. We test on free squats because it’s only appropriate to squat in the same manner that you’re going to test. we go to free squats for three weeks to give our athletes time to adjust to not using the box. we’ll do a three-week wave with the box going up by about 10 percent per week on our max effort day. keep our chests up. non-traditional seasons.e. my biggest problem when I started using Prilepen’s chart was that I didn’t understand my capabilities.Prilepins chart http://www. The numbers of reps per set are kept low to keep form from breaking down and to provide more coaching time. For weeks 1–3. Probably the most important thing that we emphasize to our athletes is moving the bar fast. If you have an athlete under 70 percent and they move the bar like it is 70 percent. Week 4 is a down week (rest. The power lifts can take longer to perform. This is based on Louie’s recommendations that you should keep the reps lower than normal to keep the bar speed high.com/documents/prilepins_chart. Week 11 is a down week. Have them coach one another. etc. I’ve never seen someone who pushes with 100 percent effort look pretty. A few ways of combating this is to put the athlete to a stopwatch. If their facial expression doesn’t change. Personally. They then do another set and repeat the process. no pause). no pause Our reps per set on the dynamic day are lower than what Prilepin would recommend. Our dynamic day would look something like this: Dynamic effort day Week 1 2 3 4 5 6 7 8 9 10 11 12 Percent n/a n/a n/a none 55% 60% 65% 55% 60% 65% Rest Max 10/2 8/2 8/2 10/2 8/2 8/2 20 16 16 20 16 16 18–30 18–30 18–30 18–30 18–30 18–30 Sets/reps 10 10 10 Total reps 2 2 2 Prilepin’s recommendations Done on a below parallel box Done on a below parallel box No box. This always gets them competitive.htm 11 12 95% Max (down week) 1 11 We adhere to Prilepin’s recommendations. Remember that the experiments were done on Olympic lifts. we take away the box to allow the athlete time to get use to free squats. Look at their faces. we use a below parallel box. we use a box to help teach technique. So for the last 3–4 weeks the athlete will do all free squats (no box.) For weeks 5–7.). The athlete does 2–3 reps. 6 of 7 3/10/2011 4:50 AM . Time the concentric portion of the lift only. and we tell them what they did right and wrong. and for weeks 8–10.elitefts. they won’t get a training effect. These templates don’t take into account any interruption in training (i. We do keep the total number of reps in a workout toward the low end. not power lifts. Enter friend's ema Copyright© 2007 Elite Fitness Systems. 2) Laputin P.Prilepins chart http://www. If you have any questions on any of the material presented. 7 of 7 3/10/2011 4:50 AM .com or takontos@vcu. Oleshko V (1982. if reproducing it electronically.com. http://www.EliteFTS. You may reproduce this article by including this copyright and. Tim Kontos is the assistant athletic director for sports performance at Virginia Commonwealth University. and accessories. References 1) Craven M (1994) Personal communication.edu.com/documents/prilepins_chart. 3) Simmons L (2001) HIT…or Miss? Westside Barbell. I hope this will give coaches a new perspective on training their beginning athletes. including a link to www.com.htm they’re not pushing hard enough. feel free to contact me at [email protected].) Managing the Training of Weightlifters.westside-barbell. Elite Fitness Systems strives to be a recognized leader in the strength training industry by providing the highest quality strength training products and services while providing the highest level of customer service in the industry. information. For the best training equipment. He can be reached at www.kontosstrength. visit us at www. All rights reserved.elitefts. He is also a competitive bench press specialist with a personal best of 400 lbs in the 181 lb class. Kiev: Zdorov’ya Publishers.