Relative Intensities Part II

I was introduced to Relative Intensities about four years ago and it took my programming to a whole new level. Before we dive into this there are two important terms you need to understand. The first is absolute intensity. The absolute intensity on the bar is the actual intensity on the bar. Example: 80% actual intensity of a 100lb maximum is 80lbs. The relative intensity is what the load feels like for a given rep range. Here is where you’ve got to do a little math…Let’s say we are trying to develop maximal strength in the back squat. Using relative intensities, anything above 90% will develop maximal strength. Here is how I break it down:

90 – 100% Maximal Strength
80- 89% Strength/Power
70-79% Power/Work Capacity

Anything Below 70% is a combination of work capacity, power/speed work

So we’ve completed our warm up and we are ready to squat…what intensity should we use for a given number of reps. Remember, I stated that training heavy applies to a large rep range. Today for our working sets we are going to perform triples at 90% relative intensity…so what is the actual intensity. Take a look at the chart below and see if you can follow.

	Relative Intensities
Actual Int	1	2	3	4	5
100	100	95	92.5	90	87.5
95	95	90.25	87.87	85.5	83.12
92.5	92.5	87.87	85.5	83.25	80.93
90	90	85.5	83.25	81	78.75
87.5	87.5	83.125	80.93	78.75	76.56
85	85	80.75	78.62	76.5	74.37
82.5	82.5	78.37	76.31	74.25	72.18

Here’s how the math works. Each repetition is given a value. For instance 1 rep = 100%, 2 reps = 95%, 3 reps = 92.5% ect. I decrease in increments of 2.5%, I talked to Robb Rogers and he decreases by 3%. It’s really up to you, but a good range is 2-3% per rep.

Going back to our example, if we are going to train at 90% for 3 reps the math would work out like this: .90 x .925 = 83.25% The amazing thing about relative intensities is that you know exactly how it feels under the bar for a specific rep range, and also because the goal of the training is matched with an appropriate percentage for a rep scheme, you won’t have people failing. So the obvious question to follow is what volume should I use…well I like to use Prilepin’s Table. So for training at 83.25% for 3’s we need a rep range of 10-20 reps to produce a strength stimulus with 15 reps being optimal.

Here’s just another cool thing about using relative intensities, your warm up sets become a no brainer! Just start with your key sets and work backwards. The key is not to decrease your relative intensity by more than 10% and you’ll be ok. So for our hypothetical situation here’s how it looks (400lb squatter):

60% at 8 reps 70% at 6 reps 80% at 4 reps 90% at 3 reps

.6 x .8 = 48% .7 x .85 = 59.5% .8 x .9 = 72% .9 x .925 = 83.25%

192lbs 238lb 288lb 333lb

Using this method you can easily plan out a four week strength cycle:

Wk1 90%
Wk2 93%
Wk3 96%
Wk4 85-88%

This is a typical linear model

The following is modified Max Effort/Westside periodization model

Wk 1 Back Squat: 92.5% for doubles (87.8% for 2/7)

Wk 2 Back Squat: Work until a 2RM is achieved

Wk 3 Box Squat: 92.5% for doubles (87.8% for 2/7)

Wk 4 Box Squat: Work until a 2 RM is achieved

The application of relative intensities WILL take your programming to another level. No longer will you feel burned out after each session and with proper periodization the gains will be incredible!

Before I wrap this up let me give credit where credit is due. Rayschelle Ellsworth and Mike Clark introduced this idea to me…its not my own! But just like anything else I ‘ve modified it for my personal use.

Enjoy and Train Hard!