![]() ![]() The other thing we talked about is total volume, okay. And then for endurance program prescription or just for conditioning, cardio type loads, heart rate is a really, really good way to measure intensity, and more specifically, heart rate zones can we’ll talk about that more in just a little bit. So another way to track intensity is through the RP. So the good thing about that is this is a solid way to auto regulate program design and help your athletes feel sort of feel where their predicted percentages 60% 70% 80% 90% might be based on that, that load and intensity. So let’s say that four sets of five, right on that last rep, I want them to be at a 678 and nine out of 10. Set three is going to be an eight, set four is going to be a nine. RP, set two is going to be a seven out of 10. So set one is going to be a six out of 10. So I like an Everfit RP or find RP is present, I’ll actually prescribe an exercise for an individual, let’s say bench press. Other ways to measure intensity would be an RP. Okay, so these are generalizations, but it’s really important to know, okay, where is my individual training based on their percent one RM? Am I gonna periodize them from an endurance training block to a hypertrophy block to a strength block? Right? How do you want to load this individual, how do you want to progress, you’re loading the individual through their intensity. hypertrophic adaptation, that you would be getting the 67 to 85% range. And if you’re training higher than 85%, you will be increasing an individual strength, as well as gaining the hypertrophy. If you’re training between 67 to 85%, you’re going to have a big hypertrophic adaptation, it’s not to say that you’re not going to improve endurance or not improve strength. However, you’re going to mostly be improving endurance, if you’re training less than 67% of one rep. So if you train less than 67%, it doesn’t mean that you’re not going to get hypertrophy, and that you’re not going to improve strength. So the nsca National strength conditioning Association, these are block categories. So with this, we have, if you have the individuals one repetition maximum, right, the percent of their one RM is a good way to gauge the intensity. So with this, let’s first let’s dive into intensity, so how hard intensity or load. And more specifically, we’re going to go take it back slides a little out of place, we’ll go into the principles now of the that we talked about earlier. So how are you planning to progress your clients from a week to week, month a month microcycle to macrocycle level, how are you progressing your client from where they are today, towards their goal, whatever that might be from six months a year from now, whenever it is, what is your game plan and approach to progressing that athlete or individual to reach that specific performance level. So this is really giving a value to the total volume associated with the training session. The other ways to quantify total volume might include ground contact times and something like plyometrics. So total volume can be quantified by a really common way to do it is just total pounds moved in a session, aka sets times, reps times the weight, right? So you can basically take that approach and quantify total volume. So type could be elliptical bike, treadmill, or it could also be resistance training, plyometric training, and so on, you have total volume, which is the total amount. You have time duration, or how long they’re training type, the mode or what type. So you have the frequency, ie, how often does someone train, you have the intensity, this can be how hard this can also be considered the load. ![]() But basically, you have some really, really basic and simple principles that underlie how programs can be modified and how they can be created. So we have the fit VP principle, this comes from acsm guidelines. So how to create an exercise program, and really how to optimize your time spent on the Everfit platform, okay, and how to create a really solid, effective program to improve your clients lifestyle, strength, performance, whatever that might be. And before we go there, I think it’s really important to consider the basic principles of exercise prescription. ![]()
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