Prilepin’s Chart is a training tool that help a person to manage the relationship between training intensity and training volume. A.S. Prilepin developed Prilepin’s Chart based off the observations of elite weightlifters.
Training intensity is measured in percentages of a one-repetition maximum (1RM), while training volume are measured in the total number of repetitions that an individual performs. If a person performs too much training volume with high intensities, the body can become excessive fatigued and experience a lack of progress with there strength training program. Conversely, if a person trains with too little training volume and intensity, they may not be able to build an adequate base of strength.
How to Use Prilepin’s Chart
Prilepin’s chart provides recommendation for the number of repetitions that a person should perform within a set, as well as the total number of repetitions that should be performed during a training session. The principles of Prilepin’s chart can be applied to lifts like the snatch, the clean and jerk, and the back squat. With light loads (below 70% of 1RM), high repetitions can be performed to enable the body to learn the technique required to perform these lift.
However, as the intensity of the lift increase towards one repetition maximum, the number of repetitions that can be performed within a set must decrease. The nervous system isnt able to handle high repetitions at high intensities, which can result in the development of poor lifting technique. Prilepin’s Chart can be applied to various strength exercises.
For powerlifters, this can include the back squat exercise. The bench press can also be trained using Prilepin’s Chart, but with the ability to perform more repetitions due to the rapid recovery of the upper body. However, the athlete should perform less volume for deadlift exercises due to the stress that the exercise place upon the spine.
A training cycle can be planned for the various exercises within the body, thus preventing fatigue from performing the same types of training sessions in consecutive days. To use Prilepin’s chart, you must first determine the true one repetition maximum for the individual. The one repetition maximum can be retested every few months to account for natural gains in strength.
Once the one repetition maximum is known, the individual can determine which training zone to train in. For instance, high repetitions can be performed early in the training cycle to build a base of strength, while high intensities can be performed in the last few weeks of training to peak strength. Furthermore, the total number of repetitions that are performed must remain within the amount recommended by Prilepin’s Chart.
Performing more than the suggested amount at high intensities can lead to negative impacts upon the strength gain that can be made with the exercise. Recovery periods are essential for the individual desiring to see improvements in strength. The length of recovery periods can vary with the intensity of the training suggested for the exercise.
For example, recovery periods of three to four days is required for high intensities, but much less time is needed for light training of the suggested muscle. To aid in recovery, the body must rest, eat well, and perform accessory exercises for the muscles. These accessory exercises should be of the same zone as the main exercise; high repetitions are performed for low intensity day, explosive exercises are performed on peaking days.
Athletes can implement the application of the Prilepin’s Chart, but there are some common mistake: jumping between training zones too quickly, not adjusting the volume for the deadlift exercise, and ignoring the bodys signals of fatigue. Thus, while Prilepin’s Chart is a helpful training tool, it is only a guide for the individual; they must also pay attention to there body. One training cycle can include several stage: building a base of strength, gaining strength, peaking strength, and performing a deload week.
You’ll find that most people should of followed the chart more closely. It’s moddern training method is very useful.
