In the world of strength training, program design is key. Personally, Mladen Jovanovic's work in his Strength Training Manuals has been incredibly influential, particularly his adaptations of A.S. Prilepin's lifting tables and the concept of reps in reserve. These frameworks are essential for designing workouts that optimize strength gains and ensure safety.
Implementing Jovanovic’s Methods with Google Sheets
I've found a practical way to utilise Jovanovic's methodologies by incorporating them into easily accessible and editable Google Sheets. This approach allows anyone from fitness enthusiasts to professional coaches to generate training programs that align with proven strength training principles.
Creating Customisable Programs: Using Google Sheets, we can develop personalised training programs that detail specific sets, reps, and reps in reserve for each exercise. This structured format ensures the effectiveness of each session.
Using Google Sheets to Create Strength Training:
Tailored Workouts: Automatically calculate and adjust sets and reps based on the guidelines from Jovanovic’s adaptations, which helps maintain your training intensity and volume.
Time Efficiency: Eliminate the need to manually search for the correct reps and percentages for each exercise, saving hours of preparation time.
Accessibility and Sharing: Google Sheets can be accessed from any device and easily shared among trainers and clients, facilitating a collaborative approach to training program management.
How to Use Reps in Reserve for Strength Training
By integrating Jovanovic's expertise with the functionality of Google Sheets, we streamline the process of creating effective strength training programs. Whether you’re a coach looking to optimise your athlete's training or an individual aiming to maximize your own strength gains, using Google Sheets to create a strength training template can significantly boost your productivity and progress.
The sheet initially use the table below (adapted from Mladen Jovanovic) to establish 1RMs for multiple exercises.
It then uses these numbers within Prilepin's lifting tables
To view the whole sheet in action, view the video below.
Want to learn more about reps in reserve for strength training? You can find strength training manuals here: https://complementarytraining.net/strength-training-manual-volume-two/