How Heavy Should I go?

Load Selection, Readiness and Fatigue Management

A brief practical discussion of applying guidance from percentage, RPE, Velocity and other potential indicators in determining readiness, fatigue and ultimately load selection.

By: Joshua Miller Feb 8, 2022

When it comes to selecting working weights for athletes, there are multiple tools that are utilized effectively, either on their own or in conjunction with each other. These include the ones we will discuss today, which are percentages, RPE, velocity, and daily readiness drills such as jumps and throws. At the end of the day, the goal is generally to match the load with the readiness of the lifter, as well as stimulate progress of course. Since percentages are the simplest, and often widest used variable to regulate load (especially in beginners), we will start there.

Percentages generally refer to a percentage of an athlete’s one rep maximum and often programs, especially those written several weeks in advance rely heavily on percentages for guidance on loading. While percentages are a great tool, there are some pitfalls. The largest issue with using percentages weeks after the baseline is set, is that every day will not be the same as your PR day. There have been many practical solutions to this issue over the years, one of the simplest of which is to have lifters use a “training max” to calculate loads. The training max is intended to reflect a load the lifter could perform at any time without peaking. While this is a simple solution to the issue that usually allows one to successfully complete each planned day, it is really only a blanket conservative move to make sure the daily prescribed loads never exceed readiness. There is no real meaningful adjustment to loads aside from a slight reduction across the board to avoid missing weights. Don’t get me wrong, you can get the job done; many coaches have successfully created monstrous lifters and superstar athletes with training almost entirely regulated by percentages, but the better you can see, the better shot you can take. This is where we see a need for variables that can be used in an autoregulatory application so that loads fit readiness.

RPE is a commonly utilized, somewhat subjective marker of effort. RPE stands for rate of perceived exertion, and is a fancy way of saying how hard a set was. There are some disagreements over terminology such as RPE vs RIR (reps in reserve), but there is often much overlap in the descriptions so it really comes down to which you prefer. I chose to elaborate on RPE because it works well as a marker of both singles and rep sets. Generally for anything below RPE 7 it is a warmup weight. RPE 7 is a fitting load for dynamic effort work and in general you could do 3+ more reps smoothly. RPE 8 means the speed was good and you can still accelerate through the range of motion on the last rep of the set, and that you could probably do another rep or two. RPE 9 means that the rep was smooth, speed on the last rep of the set was steady but not accelerating, more constant. Could probably do a little more weight if it was a single, but another rep would be iffy, or out of the question whether it was as single or a rep set. RPE 10 is all out. There are a few ways to use this method. If you are working up to a single, you just take jumps climbing until you reach the appropriate RPE. For daily readiness, you will use the RPE of a weight to select the next weight until the target RPE is reached, ideally without exceeding it. There are other methods of daily readiness that can be used concurrently, but in my opinion RPE of weights as you work up must always play into the decision for your top weights.
When one is using RPE to select load for a rep set, there are two ways to execute this. You can either take sets of the same number of reps as your top set is indicated to be, and work up until the target RPE is reached as you would with singles, or you can work up with singles to gauge the weight you think you can hit the target reps. The main difference is that the first option will build in a lot more volume, but also limit top set loading as a result. This makes it a better option for assistance work and for the primary lifts in the off season, or for those who are in a block that is not putting maximal strength as a top priority. If you are in a block where maximal strength is a top priority you would work up with singles to a weight that feels like you can hit the prescribed reps for the day at the prescribed RPE, or even slightly beyond and then drop back. For example, if I have a 5 Rep top set at an RPE 8 prescribed for the day, I may work up to a single that is just below an RPE 8, and then drop back to something that I think will be an RPE 8 for 5 reps. If I drop back too much, I can still perform another set to hit the target RPE, but I won’t be as gassed as if I had hit 5s all the way up, so I can put more effort into the top sets. RPE has a big advantage over using percentages in populations who are experienced enough to take advantage of this tool, although percentages keep it simple for beginners. RPE allows lifestyle variables like food, sleep, stress, fatigue, and other variables that play into daily readiness be reflected in the load, rather than making a “best estimate” weeks before without considering those variables. I find this method of regulating load to be the most effective singular strategy in experienced lifting populations, assuming one doesn’t have equipment for velocity based training.

Velocity based training is exactly what it sounds like. Utilizing equipment to measure the actual bar speed of a lift in order to regulate intensity and training effect of a movement. Assuming you have the equipment available, this is the best way to regulate load on your primary movements. While many people use the velocity of lighter loads as daily readiness indicators, along with velocities of working loads to select weights, I find the first to be inconsequential in most cases since velocity of the top sets are the goal. The only real meaningful utilization of the velocity of submaximal loads in my opinion is if they are below a certain threshold and accompanied by subjective reports of fatigue from the athlete. Of course if a warmup weight is moving like a working set, and the athlete feels like crap, apply common sense and maybe make it a light day, but the best indicator will be the velocity of weights 80% and up. In order to effectively use velocity based training, each athlete should work up to a max to have a velocity profile. Once you know how slow is the slowest you can move the bar and still complete the rep, you can effectively program loads with velocity to regulate intensity. When utilizing this information working up to a single, one can see what the velocity of the last set was to select the next weight, based on how far from the threshold of completing the lift the velocity was. Velocity based training can also help regulate the number of repetitions in a set. For example, if I know a lifter can perform another rep until their next to the last rep is .2 m/s, but if they perform a rep below .2m/s and attempt another rep, they’ll likely fail, then whenever they get close to .2, I know to call the set there. Again, the exact velocity thresholds differ between lifters to a great enough degree that in order to make velocity based training meaningful, individual velocity profiles should be observed as a lifter works to a max, and then the velocities that are observed should be reflected in a lifter’s programming. I have lifters who can grind to .09 m/s, and I have lifters who get stapled if they take a small jump after hitting a rep at .25 m/s, so it depends very much on the individual, how explosive they are, and how they’re built.

Although velocity based training is great for autoregulation in the moment, it is also a tool whose practical application in a competition setting is somewhat limited. As a result is helpful to note the velocity at relative percentages of a lifter’s max as well as their RPE at different percentages so that you have points to cross reference on competition day, when using velocity tracking equipment in a warmup room will be a near impossibility while being considerate of your fellow lifters. In training, velocity based training is the most precise way to regulate loads, because loads are regulated by objective data that reflects all the same lifestyle variables as RPE without the subjective nature of the RPE scale. Most lifters do not have this luxury though, and even those who do must be able to select weights on competition day.

On competition day for all lifters and in training for the vast majority of lifters who do not have velocity tracking equipment , how does one most effectively select weights? In my experience, the best way rather than using either percentages or RPE is to use both. On competition day and to an extent in training I do value visualizing target weights mentally long before the sessions begin, and so I think a more definitive marker like percentage is a great way to give a lifter a mental target. RPE provides the lifter with a more accurate indication of readiness, but is a softer and more subjective marker, so it is not as good for goalsetting. Percentages are essentially expected velocities being inversely programmed, so by providing a percentage range cross-referenced with an RPE, you can achieve a very precise load for the lifter. Providing prescription for both a percentage range (rather than a single number), and an RPE can help mitigate some of the issues beginners have with using RPE, while improving their ability to use it and learn how to train. It also provides lifters with both a mental goal, and some room for adjustment. I always know what my last warmup set is, whether is is my own or a client’s, and whether it is in training or a meet. If it is at a meet, I obviously know the opener as well, but second and third attempts in competition, as well as top sets in training are always a range. Another simple way to cross reference percentages and RPE in training is to prescribe set percentages, which gives lifters the edge of visualizing themselves with that load, and prescribing reps to a given RPE. For example I might hit 75% to reps at RPE 8 one week, and another week I may hit reps at 85% to RPE 9.

There are other readiness indicators that can be used in training, such as jumps and throws. They correlate well for many, but not for all. I like to use them as both a primer and an indicator. I do not however take their indication as law. If my jumps or throws feel like trash, it probably is not a day to push it, although sometimes once I start warming up the story changes. It is a good indicator, but should not be the only readiness indicator. In most cases one would do a reduced workload anyway rather than take the day off, so there is never a reason not to continue assessing as you work up if one performed at wither a higher or a lower level than expected on throws or jumps. It is helpful to prepare the mind for what is to come, and is still valuable information, but the most valuable information is the most current data and the most specific data. For a lifter who performed jumps or throws after a general warmup as a primer/indicator, their warmup sets on a lift are both the more recent and more specific data.

There are many ways to regulate load, and I believe utilizing a combination of RPE and percentage ranges is best for most populations, while for those with the luxury, velocity based training offers advantages subjective markers cannot compete with. Always value how you feel working up, and always stay humble enough to listen to the indicators. There are many indicators, as well as jumps, throws, and many systems to regulate load, but in the end understanding them all, and how to weigh the value of each and use them together provides both the most accurate and most reliable result.

Stay strong,

Coach Josh