ACL part3

Strength training

RPE (rated of perceived exertion) – RIR (rep in reserved)

Application of the Repetitions in Reserve-Based Rating of Perceived Exertion Scale for Resistance Training. Erik R.helms
Strength Cond J. 2016 Aug; 38(4): 42–49. Published online 2016 Aug 3. doi: 10.1519/SSC.0000000000000218

Strength training

Simple guideline

Individual Reps Sets Load Intensity Effort Freq

Beginner 8-12 2-3 65-75% 2-3 7-8 1-2 x/week

(0 months training) 1RM Reps left RPE (per muscle group)

Intermediate 5-8 3-4 75-85% 1-2 8-9 2-3 x/week

(>3 months training) 1RM Reps left RPE (per muscle group)

Advanced 1-5 4-5 85-100% 0-1 9-10 2-3 x/week
RPE
(>12 month training) 1RM Reps left (per muscle group)

Strength training

5. Training load, volume and reps

Strength training

5. Training load, volume and reps

Strength training

5. Training load, volume and reps

Strength training

6. Rest period
• dependent on the goal of training, the relative load lifted, and the

athlete’s training status
• the heavier the loads lifted, the longer the rest periods the athlete

will need between sets in order to safely and successfully complete
the prescribed subsequent sets

Essentials strength training and conditioning. fourth edition

EXAMPLE

Female Professional basketball player s/p ACLR
Pre-season

1. Need analysis

• running, COD, Jumping(1,2 leg)
• well trained > 3-4x/week
• strength, power > pre-season
• sports practice : medium / resistance practice : medium

2. Exercise selection

• Depth jump, split jump, lateral jump / Hang clean, push press
• Front squat, forward lunge, lateral lunge, Deadlift, hip thrust SRDL
• Quad extension, Hamstring roll out calf raise

EXAMPLE

3. Training frequency

• Professional – well trained player > 4x/week , Split routine Push & pull

Training Body Mon Tue wed Thu Fri sat sun
day part or
muscle

4 Push & push pull rest push pull rest rest
pull

4. Exercise order

• Depth jump, split jump, lateral jump / Hang clean, push press >> Plyometric/power
• Front squat, forward lunge, lateral lunge, Deadlift, hip thrust SRDL >> Strength
• Quad extension, hamstring rollout, calf raise >> Accessory / capacity for injury area

EXAMPLE

5. Training load, volume & reps
6. Rest periods

Plyo - push day Power - pull day
Load rep set
Exs Load rep set rest Exs rest

Depth jump BW 5 4 Hang clean 50%RM 5 5 2-5 m

Split jump BW 5 4 2-5 m (mod-light) Near
BW 5 4 Near complete
Lateral jump 1 RIR Push press 50%RM 5 5 recovery
complete
Front squat 4 4 recovery Deadlift (mod-light) 4 1m
Hip thrust 4
FW lunge 2 RIR 44 SRDL 1 RIR 5 5
Hamstring 2 RIR 5 4
Lat lunge 2 RIR 44 rollout 2 RIR 5

Quad 1 RIR 10 4 1 m
extension
Calf raise 1 RIR 10 4 1 m 1 RIR 10