5 pounds x 10= 75 pounds
225 pounds + 75 pounds = 300 pound max
Once a value is assigned to the repetition based upon the study, in this case 0.0333, a ‘Weight Lifting Percentage Chart’ is constructed for the general population.
To use the chart a weightlifter simply finds his or her maximum along the left side. The weight to workout with is taken from the chart based on the percentage and repetitions they are asked to utilize in their workout plan.
Sample of an athletes instructions from the Coach…
Today we are going to use 75% of our maximum for 10 reps, then 85% of our maximum for 6 reps and 90% for 4 on the bench press. The above chart tells you the weight you should be working out with based on your individual max to Get Strong.
The athlete with a 270 max chooses…
75% – 205 x 10
85% – 230 x 6
90% – 245 x 4
Exactly what these percentages really mean to the muscle tissue is a huge question. Weight Charts can be used as guides, yet to be accurate and take into account individual differences you need to make a chart for every exercise and every individual.
Try this to explore the reasoning of many charts…
Find your one repetition maximum in a multi-joint exercise such as a free weight barbell squat or bench press. Select a percentage such as 65%, 75% or 85% of that maximum and do as many repetitions as possible with that percentage and record your repetitions.
Now select a ‘single-joint‘ exercise such as barbell curl and repeat the test. Whether trained or untrained you will find you achieve fewer repetitions at the same percentage of 1RM with a single-joint movement and more repetitions with a multi-joint movement. In other-words multi -joint and single-joint exercises have different values of a repetition. The amount of muscle mass involved in a multi-joint exercise and the neural system alter the outcome.
If this same test is done with a large group of athletes, say a team, you will get a similar result. You will also find a great deal of variability from athlete to athlete in the data.
Try this also……
Take all your athletes who’s maximum is the same in a particular exercise. Let’s say their maximum is 270 pounds on the bench press. Using 75% of their max in the above chart (205), test the maximum amount of repetitions they can do.
In general, most may achieve 10 reps as indicated on the chart, but you may find an athlete who can only do 6 reps or another who can do 15. Very normal stuff, as we all have different neurological efficiencies. Charts are charts, they set a course. They give direction. Understand that they are not based on the scientific method and each athlete will be effected differently with the recommended weights and repetitions.
The best chart to hang in your weight room is the ‘Effort Chart’. When you go to it, it says…. give a 100% effort to any weight you choose to….. Get Strong.
Recently I had the opportunity to interview Jim Kielbaso.
Coach Kielbaso earned his Bachelors Degree in Exercise Science from Michigan State University, He then headed to Ann Arbor to get a Masters Degree in Kinesiology from the University of Michigan. While in school, Jim worked as an intern in the Strength & Conditioning Program in U-M’s Athletic Department. During that time, he also served as the Strength & Conditioning Coach at Holt High School and worked as a personal trainer at the Michigan Athletic Club in East Lansing.
My reason for wanting to interview Jim were two-fold. One to pick his brain for new ideas and training methods regarding strength and conditioning. The second and most important reason was to ask him about his new speed development program. I few years ago I read a great book authored by Jim entitled Speed and Agility Revolution and found it to be full of great techniques, ideas and common sense training methodology. I didn’t know Jim Kielbaso back then but what I did know was whoever wrote this book had taught me some new things and the book in general was well written and just made a lot of sense. Lets fast forward a few years. I heard Jim was working on a speed development program and if his previous work was any indication of what was some to come, I knew I wanted it. Once I received the program I wanted to speak with Jim and ask him a few questions concerning his new speed development program. Here are a few of the questions I asked Jim.
1. What differentiates your program from the endless numbers of programs available?
Jim Kielbaso: You’re right, there are a lot of programs out there. I’ve seen just about everything available, and I can assure you that Ultimate Speed Development is very different. The main reason I created this in the first place was because I didn’t see anything available that included what I thought was important to speed development.
Rather than focusing on WHAT do to, Ultimate Speed Development focuses on HOW to do things. Of course, it also explains what to do, but I’d much rather get an athlete to do things properly than just go through drills for the sake of going through drills. To my knowledge, my book Speed & Agility Revolution was the first book to break down speed and agility mechanics into easy-to-understand terms. The book is included in my program, and the rest of USD focuses on proper execution as well. Each of the videos included in the program breaks down different aspects of speed training – linear, agility, combine testing – so the user actually learns HOW to move. How to place your feet and move your body are covered in great detail so that anyone can learn how to use effective mechanics. The program isn’t about creating robots, but there are optimal and proven ways to perform certain movements. As one of the testimonials I’ve gotten said, this system breaks down what great athletes already do well and teaches the rest of us how to move that way.
It’s a very comprehensive program that includes the book, four videos and a detailed 6-week training program. I don’t think there is another product on the market that includes everything I put into Ultimate Speed Development. And, it’s very reasonably priced so that anyone can afford to get great training. The idea is not to make a bunch of money – I just want to see more athletes get quality training that will actually make a different in their athleticism.
2. How will this program benefit me or my child (athlete)?
JK: As long as you (or your child) puts effort into this program and follows the instruction on proper execution, by the end of the program you will:
Run faster
Change direction quicker
Accelerate with more power
Jump higher
Last longer
Be more resistant to injury
Be in incredible shape for just about any sport
I developed these training concepts by working with thousands of athletes through the years, so I know they work. It’s important to me to know that my training is actually producing results, so I pre- and post-test just about every athlete I work with in an effort to accurately document progress. I include a pre- and post-test in USD because I want you to see the results. I don’t think any other program would have you actually document your progress because they probably aren’t sure it’s going to work.
3. When should I start your program? Off-season, In-season, or even during the season?
JK: Ultimate Speed Development should mainly be used as a pre- or off-season program. You could certainly implement some of it in-season, but it shouldn’t be used above and beyond what you’re already doing with your team. A coach may choose to implement some of the workouts – and certainly many of the training concepts – during a season, but you’ll get the best results when you have more time and energy to devote to training.
Because it’s a 6-week training program, USD is the perfect pre-season training program for most sports. For example, you (a coach, athlete or parent) could run the program over the summer to prepare for a football, volleyball or soccer season. If you’re preparing for spring lacrosse, tennis, soccer, baseball, softball or track, you would use it during the winter. You get the idea.
4. How will your information make me a “better: more informed coach?
JK: Based on the feedback I’ve gotten from many coaches, the information in USD basically shows you exactly how to teach all of your athletes proper mechanics and implement the program with ease. The key to making changes in an athlete’s speed and agility is to start out by teaching them good mechanics and movement patterns. USD breaks these movements down into easy-to-understand terms so a coach knows exactly how to explain everything and what to look for when things aren’t working perfectly.
Most coaches want faster athletes. Most coaches also want to have top-notch programs and knowledge to deliver to their teams. This information in USD will give you the knowledge you need to practically implement great programs with whoever you’re working with.
If you have been reading my blogs over the years you know I review products. Things I’m interested in and hopefully the reader is interested in too. You also know if the product is good I rate it high, if it just doesn’t measure up I give it a low rating. I honestly believe Jim Kielbaso has developed the most comprehensive , user friendly speed development program that I know of. I got the program I liked it. I went back reviewed the DVDs along with the written material again and I liked even more.
If you are a speed coach or strength coach this program will make you a better teacher and improve your ability to transfer knowledge to the athlete in a way they can understand. If you are a parent with an athlete in the family, get this program and you will be able to effectively coach your son or daughter to be faster, more athletic and less injury prone. I have been in the strength and conditioning business in one capacity or another for over 19 years and I learn something new each time I go back and review Jim’s speed development program.
I was amazed at the amount of stuff you get for the price!
Coach Jim Kielbaso wants to make this program available to more coaches and athletes. Jim Has lowered the price from 77.00 to 39.00 dollars. If you want to order Ultimate Speed Development or just have questions about the program: contact Jim at www.UltimateSpeedDevelopment.com.
I guarantee you won’t be disappointed !
Charts are charts, they set a course. They give direction. Understand that they are not based on the scientific method and each athlete will be effected differently with the recommended weights and repetitions.
