Package 'STMr'

Description

Method for adding set and rep schemes

Usage

## S3 method for class 'STMr_scheme'
lhs + rhs

Arguments

Value

STMr_scheme object

Examples

scheme1 <- scheme_wave()
warmup_scheme <- scheme_perc_1RM()
plot(warmup_scheme + scheme1)

Description

Family of functions to adjust %1RM

Usage

adj_perc_1RM_RIR(
  reps,
  adjustment = 0,
  mfactor = 1,
  max_perc_1RM_func = max_perc_1RM_epley,
  ...
)

adj_perc_1RM_DI(
  reps,
  adjustment = 0,
  mfactor = 1,
  max_perc_1RM_func = max_perc_1RM_epley,
  ...
)

adj_perc_1RM_rel_int(
  reps,
  adjustment = 1,
  mfactor = 1,
  max_perc_1RM_func = max_perc_1RM_epley,
  ...
)

adj_perc_1RM_perc_MR(
  reps,
  adjustment = 1,
  mfactor = 1,
  max_perc_1RM_func = max_perc_1RM_epley,
  ...
)

Arguments

Value

Numeric vector. Predicted perc 1RM

Functions

• adj_perc_1RM_RIR(): Adjust max %1RM using the Reps In Reserve (RIR) approach

• adj_perc_1RM_DI(): Adjust max %1RM using the Deducted Intensity (DI) approach. This approach simple deducts adjustment from estimated %1RM

• adj_perc_1RM_rel_int(): Adjust max perc 1RM using the Relative Intensity (RelInt) approach. This approach simple multiplies estimated perc 1RM with adjustment

• adj_perc_1RM_perc_MR(): Adjust max perc 1RM using the %Max Reps (%MR) approach. This approach simple divides target reps with adjustment

Examples

# ------------------------------------------
# Adjustment using Reps In Reserve (RIR)
adj_perc_1RM_RIR(5)

# Use ballistic adjustment (this implies doing half the reps)
adj_perc_1RM_RIR(5, mfactor = 2)

# Use 2 reps in reserve
adj_perc_1RM_RIR(5, adjustment = 2)

# Use Linear model
adj_perc_1RM_RIR(5, max_perc_1RM_func = max_perc_1RM_linear, adjustment = 2)

# Use Modifed Epley's equation with a custom parameter values
adj_perc_1RM_RIR(
  5,
  max_perc_1RM_func = max_perc_1RM_modified_epley,
  adjustment = 2,
  kmod = 0.06
)
# ------------------------------------------
# Adjustment using Deducted Intensity (DI)
adj_perc_1RM_DI(5)

# Use ballistic adjustment (this implies doing half the reps)
adj_perc_1RM_DI(5, mfactor = 2)

# Use 10 perc deducted intensity
adj_perc_1RM_DI(5, adjustment = -0.1)

# Use Linear model
adj_perc_1RM_DI(5, max_perc_1RM_func = max_perc_1RM_linear, adjustment = -0.1)

# Use Modifed Epley's equation with a custom parameter values
adj_perc_1RM_DI(
  5,
  max_perc_1RM_func = max_perc_1RM_modified_epley,
  adjustment = -0.1,
  kmod = 0.06
)
# ------------------------------------------
# Adjustment using Relative Intensity (RelInt)
adj_perc_1RM_rel_int(5)

# Use ballistic adjustment (this implies doing half the reps)
adj_perc_1RM_rel_int(5, mfactor = 2)

# Use 90 perc  relative intensity
adj_perc_1RM_rel_int(5, adjustment = 0.9)

# Use Linear model
adj_perc_1RM_rel_int(5, max_perc_1RM_func = max_perc_1RM_linear, adjustment = 0.9)

# Use Modifed Epley's equation with a custom parameter values
adj_perc_1RM_rel_int(
  5,
  max_perc_1RM_func = max_perc_1RM_modified_epley,
  adjustment = 0.9,
  kmod = 0.06
)
# ------------------------------------------
# Adjustment using % max reps (%MR)
adj_perc_1RM_perc_MR(5)

# Use ballistic adjustment (this implies doing half the reps)
adj_perc_1RM_perc_MR(5, mfactor = 2)

# Use 70 perc max reps
adj_perc_1RM_perc_MR(5, adjustment = 0.7)

# Use Linear model
adj_perc_1RM_perc_MR(5, max_perc_1RM_func = max_perc_1RM_linear, adjustment = 0.7)

# Use Modifed Epley's equation with a custom parameter values
adj_perc_1RM_perc_MR(
  5,
  max_perc_1RM_func = max_perc_1RM_modified_epley,
  adjustment = 0.7,
  kmod = 0.06
)

Description

These functions are reverse version of the adj_perc_1RM family of functions. Use these when you want to estimate number of repetitions to be used when using the known %1RM and level of adjustment

Usage

adj_reps_RIR(
  perc_1RM,
  adjustment = 0,
  mfactor = 1,
  max_reps_func = max_reps_epley,
  ...
)

adj_reps_DI(
  perc_1RM,
  adjustment = 1,
  mfactor = 1,
  max_reps_func = max_reps_epley,
  ...
)

adj_reps_rel_int(
  perc_1RM,
  adjustment = 1,
  mfactor = 1,
  max_reps_func = max_reps_epley,
  ...
)

adj_reps_perc_MR(
  perc_1RM,
  adjustment = 1,
  mfactor = 1,
  max_reps_func = max_reps_epley,
  ...
)

Arguments

Value

Numeric vector. Predicted number of repetitions to be performed

Functions

• adj_reps_RIR(): Adjust number of repetitions using the Reps In Reserve (RIR) approach

• adj_reps_DI(): Adjust number of repetitions using the Deducted Intensity (DI) approach

• adj_reps_rel_int(): Adjust number of repetitions using the Relative Intensity (RelInt) approach

• adj_reps_perc_MR(): Adjust number of repetitions using the % max reps (%MR) approach

Examples

# ------------------------------------------
# Adjustment using Reps In Reserve (RIR)
adj_reps_RIR(0.75)

# Use ballistic adjustment (this implies doing half the reps)
adj_reps_RIR(0.75, mfactor = 2)

# Use 2 reps in reserve
adj_reps_RIR(0.75, adjustment = 2)

# Use Linear model
adj_reps_RIR(0.75, max_reps_func = max_reps_linear, adjustment = 2)

# Use Modifed Epley's equation with a custom parameter values
adj_reps_RIR(
  0.75,
  max_reps_func = max_reps_modified_epley,
  adjustment = 2,
  kmod = 0.06
)
# ------------------------------------------
# Adjustment using Deducted Intensity (DI)
adj_reps_DI(0.75)

# Use ballistic adjustment (this implies doing half the reps)
adj_reps_DI(0.75, mfactor = 2)

# Use 10% deducted intensity
adj_reps_DI(0.75, adjustment = -0.1)

# Use Linear model
adj_reps_DI(0.75, max_reps_func = max_reps_linear, adjustment = -0.1)

# Use Modifed Epley's equation with a custom parameter values
adj_reps_DI(
  0.75,
  max_reps_func = max_reps_modified_epley,
  adjustment = -0.1,
  kmod = 0.06
)
# ------------------------------------------
# Adjustment using Relative Intensity (RelInt)
adj_reps_rel_int(0.75)

# Use ballistic adjustment (this implies doing half the reps)
adj_reps_rel_int(0.75, mfactor = 2)

# Use 85% relative intensity
adj_reps_rel_int(0.75, adjustment = 0.85)

# Use Linear model
adj_reps_rel_int(0.75, max_reps_func = max_reps_linear, adjustment = 0.85)

# Use Modifed Epley's equation with a custom parameter values
adj_reps_rel_int(
  0.75,
  max_reps_func = max_reps_modified_epley,
  adjustment = 0.85,
  kmod = 0.06
)
# ------------------------------------------
# Adjustment using % max reps (%MR)
adj_reps_perc_MR(0.75)

# Use ballistic adjustment (this implies doing half the reps)
adj_reps_perc_MR(0.75, mfactor = 2)

# Use 85% of max reps
adj_reps_perc_MR(0.75, adjustment = 0.85)

# Use Linear model
adj_reps_perc_MR(0.75, max_reps_func = max_reps_linear, adjustment = 0.85)

# Use Modifed Epley's equation with a custom parameter values
adj_reps_perc_MR(
  0.75,
  max_reps_func = max_reps_modified_epley,
  adjustment = 0.85,
  kmod = 0.06
)

Description

This function create simple example using progression_table

Usage

create_example(
  progression_table,
  reps = c(3, 5, 10),
  volume = c("intensive", "normal", "extensive"),
  type = c("grinding", "ballistic"),
  ...
)

Arguments

Value

Data frame with the following structure

type

Type of the set and rep scheme

reps

Number of reps performed

volume

Volume type of the set and rep scheme

Step 1

First progression step %1RM

Step 2

Second progression step %1RM

Step 3

Third progression step %1RM

Step 4

Fourth progression step %1RM

Step 2-1 Diff

Difference in %1RM between second and first progression step

Step 3-2 Diff

Difference in %1RM between third and second progression step

Step 4-3 Diff

Difference in %1RM between fourth and third progression step

Examples

create_example(progression_RIR)

# Create example using specific reps-max table and k value
create_example(
  progression_RIR,
  max_perc_1RM_func = max_perc_1RM_modified_epley,
  kmod = 0.0388
)

Description

By default, target variable is the reps performed, while the predictors is the perc_1RM or weight. To reverse this, use the reverse = TRUE argument

Usage

estimate_k_generic(
  perc_1RM,
  reps,
  eRIR = 0,
  k = 0.0333,
  reverse = FALSE,
  weighted = "none",
  ...
)

estimate_k_generic_1RM(
  weight,
  reps,
  eRIR = 0,
  k = 0.0333,
  reverse = FALSE,
  weighted = "none",
  ...
)

estimate_k(perc_1RM, reps, eRIR = 0, reverse = FALSE, weighted = "none", ...)

estimate_k_1RM(weight, reps, eRIR = 0, reverse = FALSE, weighted = "none", ...)

estimate_kmod(
  perc_1RM,
  reps,
  eRIR = 0,
  reverse = FALSE,
  weighted = "none",
  ...
)

estimate_kmod_1RM(
  weight,
  reps,
  eRIR = 0,
  reverse = FALSE,
  weighted = "none",
  ...
)

estimate_klin(
  perc_1RM,
  reps,
  eRIR = 0,
  reverse = FALSE,
  weighted = "none",
  ...
)

estimate_klin_1RM(
  weight,
  reps,
  eRIR = 0,
  reverse = FALSE,
  weighted = "none",
  ...
)

get_predicted_1RM_from_k_model(model)

Arguments

Value

nlsLM object

Functions

• estimate_k_generic(): Provides the model with generic k parameter

• estimate_k_generic_1RM(): Provides the model with generic k parameter, as well as estimated 1RM. This is a novel estimation function that uses the absolute weights.

• estimate_k(): Estimate the parameter k in the Epley's equation

• estimate_k_1RM(): Estimate the parameter k in the Epley's equation, as well as 1RM. This is a novel estimation function that uses the absolute weights.

• estimate_kmod(): Estimate the parameter kmod in the modified Epley's equation

• estimate_kmod_1RM(): Estimate the parameter kmod in the modified Epley's equation, as well as 1RM. This is a novel estimation function that uses the absolute weights

• estimate_klin(): Estimate the parameter klin using the Linear/Brzycki model

• estimate_klin_1RM(): Estimate the parameter klin in the Linear/Brzycki equation, as well as 1RM. This is a novel estimation function that uses the absolute weights

• get_predicted_1RM_from_k_model(): Estimate the 1RM from estimate_k_1RM function

  The problem with Epley's estimation model (implemented in estimate_k_1RM function) is that it predicts the 1RM when nRM = 0. Thus, the estimated parameter in the model produced by the estimate_k_1RM function is not 1RM, but 0RM. This function calculates the weight at nRM = 1 for both the normal and reverse model. See Examples for code

Examples

# ---------------------------------------------------------
# Generic Epley's model
m1 <- estimate_k_generic(
  perc_1RM = c(0.7, 0.8, 0.9),
  reps = c(10, 5, 3)
)

coef(m1)
# ---------------------------------------------------------
# Generic Epley's model that also estimates 1RM
m1 <- estimate_k_generic_1RM(
  weight = c(70, 110, 140),
  reps = c(10, 5, 3)
)

coef(m1)
# ---------------------------------------------------------
# Epley's model
m1 <- estimate_k(
  perc_1RM = c(0.7, 0.8, 0.9),
  reps = c(10, 5, 3)
)

coef(m1)
# ---------------------------------------------------------
# Epley's model that also estimates 1RM
m1 <- estimate_k_1RM(
  weight = c(70, 110, 140),
  reps = c(10, 5, 3)
)

coef(m1)
# ---------------------------------------------------------
# Modified Epley's model
m1 <- estimate_kmod(
  perc_1RM = c(0.7, 0.8, 0.9),
  reps = c(10, 5, 3)
)

coef(m1)
# ---------------------------------------------------------
# Modified Epley's model that also estimates 1RM
m1 <- estimate_kmod_1RM(
  weight = c(70, 110, 140),
  reps = c(10, 5, 3)
)

coef(m1)
# ---------------------------------------------------------
# Linear/Brzycki model
m1 <- estimate_klin(
  perc_1RM = c(0.7, 0.8, 0.9),
  reps = c(10, 5, 3)
)

coef(m1)
# ---------------------------------------------------------
# Linear/Brzycki model thal also estimates 1RM
m1 <- estimate_klin_1RM(
  weight = c(70, 110, 140),
  reps = c(10, 5, 3)
)

coef(m1)
# ---------------------------------------------------------
# Estimating 1RM from Epley's model
m1 <- estimate_k_1RM(150 * c(0.9, 0.8, 0.7), c(3, 6, 12))
m2 <- estimate_k_1RM(150 * c(0.9, 0.8, 0.7), c(3, 6, 12), reverse = TRUE)

# Estimated 0RM values from both model
c(coef(m1)[[1]], coef(m2)[[1]])

# But these are not 1RMs!!!
# Using the "reverse" model, where nRM is the predictor (in this case m2)
# makes it easier to predict 1RM
predict(m2, newdata = data.frame(nRM = 1))

# But for the normal model it involve reversing the formula
# To spare you from the math pain, use this
get_predicted_1RM_from_k_model(m1)

# It also works for the "reverse" model
get_predicted_1RM_from_k_model(m2)

Description

These functions provide estimated 1RM and parameter values using the mixed-effect regression. By default, target variable is the reps performed, while the predictor is the perc_1RM or weight. To reverse this, use the reverse = TRUE argument

Usage

estimate_k_mixed(athlete, perc_1RM, reps, eRIR = 0, reverse = FALSE, ...)

estimate_k_generic_1RM_mixed(
  athlete,
  weight,
  reps,
  eRIR = 0,
  k = 0.0333,
  reverse = FALSE,
  random = zeroRM ~ 1,
  ...
)

estimate_k_1RM_mixed(
  athlete,
  weight,
  reps,
  eRIR = 0,
  reverse = FALSE,
  random = k + zeroRM ~ 1,
  ...
)

estimate_kmod_mixed(athlete, perc_1RM, reps, eRIR = 0, reverse = FALSE, ...)

estimate_kmod_1RM_mixed(
  athlete,
  weight,
  reps,
  eRIR = 0,
  reverse = FALSE,
  random = kmod + oneRM ~ 1,
  ...
)

estimate_klin_mixed(athlete, perc_1RM, reps, eRIR = 0, reverse = FALSE, ...)

estimate_klin_1RM_mixed(
  athlete,
  weight,
  reps,
  eRIR = 0,
  reverse = FALSE,
  random = klin + oneRM ~ 1,
  ...
)

Arguments

Value

nlme object

Functions

• estimate_k_mixed(): Estimate the parameter k in the Epley's equation

• estimate_k_generic_1RM_mixed(): Provides the model with generic k parameter, as well as estimated 1RM. This is a novel estimation function that uses the absolute weights

• estimate_k_1RM_mixed(): Estimate the parameter k in the Epley's equation, as well as 1RM. This is a novel estimation function that uses the absolute weights

• estimate_kmod_mixed(): Estimate the parameter kmod in the Modified Epley's equation

• estimate_kmod_1RM_mixed(): Estimate the parameter kmod in the Modified Epley's equation, as well as 1RM. This is a novel estimation function that uses the absolute weights

• estimate_klin_mixed(): Estimate the parameter klin in the Linear/Brzycki's equation

• estimate_klin_1RM_mixed(): Estimate the parameter klin in the Linear/Brzycki equation, as well as 1RM. This is a novel estimation function that uses the absolute weights

Examples

# ---------------------------------------------------------
# Epley's model
m1 <- estimate_k_mixed(
  athlete = RTF_testing$Athlete,
  perc_1RM = RTF_testing$`Real %1RM`,
  reps = RTF_testing$nRM
)

coef(m1)
# ---------------------------------------------------------
# Generic Epley's model that also estimates 1RM
m1 <- estimate_k_generic_1RM_mixed(
  athlete = RTF_testing$Athlete,
  weight = RTF_testing$`Real Weight`,
  reps = RTF_testing$nRM
)

coef(m1)
# ---------------------------------------------------------
# Epley's model that also estimates 1RM
m1 <- estimate_k_1RM_mixed(
  athlete = RTF_testing$Athlete,
  weight = RTF_testing$`Real Weight`,
  reps = RTF_testing$nRM
)

coef(m1)
# ---------------------------------------------------------
# Modifed Epley's model
m1 <- estimate_kmod_mixed(
  athlete = RTF_testing$Athlete,
  perc_1RM = RTF_testing$`Real %1RM`,
  reps = RTF_testing$nRM
)

coef(m1)
# ---------------------------------------------------------
# Modified Epley's model that also estimates 1RM
m1 <- estimate_kmod_1RM_mixed(
  athlete = RTF_testing$Athlete,
  weight = RTF_testing$`Real Weight`,
  reps = RTF_testing$nRM
)

coef(m1)
# ---------------------------------------------------------
# Linear/Brzycki model
m1 <- estimate_klin_mixed(
  athlete = RTF_testing$Athlete,
  perc_1RM = RTF_testing$`Real %1RM`,
  reps = RTF_testing$nRM
)

coef(m1)
# ---------------------------------------------------------
# Linear/Brzycki model that also estimates 1RM
m1 <- estimate_klin_1RM_mixed(
  athlete = RTF_testing$Athlete,
  weight = RTF_testing$`Real Weight`,
  reps = RTF_testing$nRM
)

coef(m1)

Description

These functions provide estimate 1RM and parameter values using the quantile regression. By default, target variable is the reps performed, while the predictors is the perc_1RM or weight. To reverse this, use the reverse = TRUE argument

Usage

estimate_k_quantile(
  perc_1RM,
  reps,
  eRIR = 0,
  tau = 0.5,
  reverse = FALSE,
  control = quantreg::nlrq.control(maxiter = 10^4, InitialStepSize = 0),
  ...
)

estimate_k_generic_1RM_quantile(
  weight,
  reps,
  eRIR = 0,
  k = 0.0333,
  tau = 0.5,
  reverse = FALSE,
  control = quantreg::nlrq.control(maxiter = 10^4, InitialStepSize = 0),
  ...
)

estimate_k_1RM_quantile(
  weight,
  reps,
  eRIR = 0,
  tau = 0.5,
  reverse = FALSE,
  control = quantreg::nlrq.control(maxiter = 10^4, InitialStepSize = 0),
  ...
)

estimate_kmod_quantile(
  perc_1RM,
  reps,
  eRIR = 0,
  tau = 0.5,
  reverse = FALSE,
  control = quantreg::nlrq.control(maxiter = 10^4, InitialStepSize = 0),
  ...
)

estimate_kmod_1RM_quantile(
  weight,
  reps,
  eRIR = 0,
  tau = 0.5,
  reverse = FALSE,
  control = quantreg::nlrq.control(maxiter = 10^4, InitialStepSize = 0),
  ...
)

estimate_klin_quantile(
  perc_1RM,
  reps,
  eRIR = 0,
  tau = 0.5,
  reverse = FALSE,
  control = quantreg::nlrq.control(maxiter = 10^4, InitialStepSize = 0),
  ...
)

estimate_klin_1RM_quantile(
  weight,
  reps,
  eRIR = 0,
  tau = 0.5,
  reverse = FALSE,
  control = quantreg::nlrq.control(maxiter = 10^4, InitialStepSize = 0),
  ...
)

Arguments

Value

nlrq object

Functions

• estimate_k_quantile(): Estimate the parameter k in the Epley's equation

• estimate_k_generic_1RM_quantile(): Provides the model with generic k parameter, as well as estimated 1RM. This is a novel estimation function that uses the absolute weights

• estimate_k_1RM_quantile(): Estimate the parameter k in the Epley's equation, as well as 1RM. This is a novel estimation function that uses the absolute weights

• estimate_kmod_quantile(): Estimate the parameter kmod in the modified Epley's equation

• estimate_kmod_1RM_quantile(): Estimate the parameter kmod in the modified Epley's equation, as well as 1RM. This is a novel estimation function that uses the absolute weights

• estimate_klin_quantile(): Estimate the parameter klin in the Linear/Brzycki equation

• estimate_klin_1RM_quantile(): Estimate the parameter klin in the Linear/Brzycki equation, as well as 1RM. This is a novel estimation function that uses the absolute weights

Examples

# ---------------------------------------------------------
# Epley's model
m1 <- estimate_k_quantile(
  perc_1RM = c(0.7, 0.8, 0.9),
  reps = c(10, 5, 3)
)

coef(m1)
# ---------------------------------------------------------
# Epley's model that also estimates 1RM
m1 <- estimate_k_generic_1RM_quantile(
  weight = c(70, 110, 140),
  reps = c(10, 5, 3)
)

coef(m1)
# ---------------------------------------------------------
# Epley's model that also estimates 1RM
m1 <- estimate_k_1RM_quantile(
  weight = c(70, 110, 140),
  reps = c(10, 5, 3)
)

coef(m1)
# ---------------------------------------------------------
# Modified Epley's model
m1 <- estimate_kmod_quantile(
  perc_1RM = c(0.7, 0.8, 0.9),
  reps = c(10, 5, 3)
)

coef(m1)
# ---------------------------------------------------------
# Modified Epley's model that also estimates 1RM
m1 <- estimate_kmod_1RM_quantile(
  weight = c(70, 110, 140),
  reps = c(10, 5, 3)
)

coef(m1)
# ---------------------------------------------------------
# Linear/Brzycki model
m1 <- estimate_klin_quantile(
  perc_1RM = c(0.7, 0.8, 0.9),
  reps = c(10, 5, 3)
)

coef(m1)
# ---------------------------------------------------------
# Linear/Brzycki model thal also estimates 1RM
m1 <- estimate_klin_1RM_quantile(
  weight = c(70, 110, 140),
  reps = c(10, 5, 3)
)

coef(m1)

Description

Estimate the rolling profile and 1RM

Usage

estimate_rolling_1RM(
  weight,
  reps,
  eRIR = 0,
  day_index,
  window = 14,
  estimate_function = estimate_k_1RM,
  ...
)

Arguments

Value

Data frame with day index and coefficients returned by the estimate_function function

Examples

estimate_rolling_1RM(
  weight = strength_training_log$weight,
  reps = strength_training_log$reps,
  eRIR = strength_training_log$eRIR,
  day_index = strength_training_log$day,
  window = 10,
  estimate_function = estimate_k_1RM_quantile,
  tau = 0.9
)

Description

Family of functions to create progression tables

Usage

generate_progression_table(
  progression_table,
  type = c("grinding", "ballistic", "conservative"),
  volume = c("intensive", "normal", "extensive"),
  reps = 1:5,
  step = seq(-3, 0, 1),
  ...
)

progression_DI(
  reps,
  step = 0,
  volume = "normal",
  adjustment = 0,
  type = "grinding",
  mfactor = NULL,
  step_increment = -0.025,
  volume_increment = step_increment,
  ...
)

progression_RIR(
  reps,
  step = 0,
  volume = "normal",
  adjustment = 0,
  type = "grinding",
  mfactor = NULL,
  step_increment = 1,
  volume_increment = step_increment,
  ...
)

progression_RIR_increment(
  reps,
  step = 0,
  volume = "normal",
  adjustment = 0,
  type = "grinding",
  mfactor = NULL,
  ...
)

progression_perc_MR(
  reps,
  step = 0,
  volume = "normal",
  adjustment = 0,
  type = "grinding",
  mfactor = NULL,
  step_increment = -0.1,
  volume_increment = -0.2,
  ...
)

progression_perc_MR_variable(
  reps,
  step = 0,
  volume = "normal",
  adjustment = 0,
  type = "grinding",
  mfactor = NULL,
  ...
)

progression_perc_drop(
  reps,
  step = 0,
  volume = "normal",
  adjustment = 0,
  type = "grinding",
  mfactor = NULL,
  ...
)

progression_rel_int(
  reps,
  step = 0,
  volume = "normal",
  adjustment = 0,
  type = "grinding",
  mfactor = NULL,
  step_increment = -0.05,
  volume_increment = -0.075,
  ...
)

progression_variable_DI(
  reps,
  step = 0,
  volume = "normal",
  adjustment = 0,
  type = "grinding",
  mfactor = NULL,
  rep_1_step_increment = -0.02,
  rep_12_step_increment = -0.04,
  rep_1_volume_increment = -0.02,
  rep_12_volume_increment = -0.04,
  ...
)

progression_variable_RIR(
  reps,
  step = 0,
  volume = "normal",
  adjustment = 0,
  type = "grinding",
  mfactor = NULL,
  rep_1_step_increment = 1,
  rep_12_step_increment = 2,
  rep_1_volume_increment = 1,
  rep_12_volume_increment = 2,
  ...
)

Arguments

Value

List with two elements: adjustment and perc_1RM

Functions

• generate_progression_table(): Generates progression tables

• progression_DI(): Deducted Intensity progression table. This simplest progression table simply deducts intensity to progress. Adjust this deducted by using the deduction parameter (default is equal to -0.025)

• progression_RIR(): Constant RIR Increment progression table. This variant have constant RIR increment across reps from phases to phases and RIR difference between extensive, normal, and intensive schemes. Use step_increment and volume_increment parameters to utilize needed increments

• progression_RIR_increment(): RIR Increment progression table (see Strength Training Manual)

• progression_perc_MR(): Constant %MR Step progression table. This variant have constant %MR increment across reps from phases to phases and %MR difference between extensive, normal, and intensive schemes. Use step_increment and volume_increment parameters to utilize needed increments

• progression_perc_MR_variable(): Variable %MR Step progression table

• progression_perc_drop(): Perc Drop progression table (see Strength Training Manual)

• progression_rel_int(): Relative Intensity progression table. Use step_increment and volume_increment parameters to utilize needed increments

• progression_variable_DI(): Variable Deducted Intensity progression table. This function allows you to generate variable Deducted Intensity table, with adjustments linearly increasing for both step progressions as well volume increment based on the reps done.

• progression_variable_RIR(): Variable RIR progression table. This function allows you to generate variable RIR progression table, with adjustments linearly increasing for both step progressions as well volume increment based on the reps done.

References

Jovanović M. 2020. Strength Training Manual: The Agile Periodization Approach.
Independently published.

Examples

generate_progression_table(progression_RIR)

generate_progression_table(
  progression_RIR,
  type = "grinding",
  volume = "normal",
  step_increment = 2
)

# Create progression table using specific reps-max table and k value
generate_progression_table(
  progression_RIR,
  max_perc_1RM_func = max_perc_1RM_modified_epley,
  kmod = 0.0388
)
# ------------------------------------------
# Progression Deducted Intensity
progression_DI(10, step = seq(-3, 0, 1))
progression_DI(10, step = seq(-3, 0, 1), volume = "extensive")
progression_DI(5, step = seq(-3, 0, 1), type = "ballistic", step_increment = -0.05)
progression_DI(
  5,
  step = seq(-3, 0, 1),
  type = "ballistic",
  step_increment = -0.05,
  volume_increment = -0.1
)

# Generate progression table
generate_progression_table(progression_DI, type = "grinding", volume = "normal")

# Use different reps-max model
generate_progression_table(
  progression_DI,
  type = "grinding",
  volume = "normal",
  max_perc_1RM_func = max_perc_1RM_linear,
  klin = 36
)

# ------------------------------------------
# Progression RIR Constant
progression_RIR(10, step = seq(-3, 0, 1))
progression_RIR(10, step = seq(-3, 0, 1), volume = "extensive")
progression_RIR(5, step = seq(-3, 0, 1), type = "ballistic", step_increment = 2)
progression_RIR(
  5,
  step = seq(-3, 0, 1),
  type = "ballistic",
  step_increment = 3
)

# Generate progression table
generate_progression_table(progression_RIR, type = "grinding", volume = "normal")

# Use different reps-max model
generate_progression_table(
  progression_RIR,
  type = "grinding",
  volume = "normal",
  max_perc_1RM_func = max_perc_1RM_linear,
  klin = 36
)

# Plot progression table
plot_progression_table(progression_RIR)
plot_progression_table(progression_RIR, "adjustment")
# ------------------------------------------
# Progression RIR Increment
progression_RIR_increment(10, step = seq(-3, 0, 1))
progression_RIR_increment(10, step = seq(-3, 0, 1), volume = "extensive")
progression_RIR_increment(5, step = seq(-3, 0, 1), type = "ballistic")

# Generate progression table
generate_progression_table(progression_RIR_increment, type = "grinding", volume = "normal")

# Use different reps-max model
generate_progression_table(
  progression_RIR_increment,
  type = "grinding",
  volume = "normal",
  max_perc_1RM_func = max_perc_1RM_linear,
  klin = 36
)
# ------------------------------------------
# Progression %MR Step Const
progression_perc_MR(10, step = seq(-3, 0, 1))
progression_perc_MR(10, step = seq(-3, 0, 1), volume = "extensive")
progression_perc_MR(5, step = seq(-3, 0, 1), type = "ballistic", step_increment = -0.2)
progression_perc_MR(
  5,
  step = seq(-3, 0, 1),
  type = "ballistic",
  step_increment = -0.15,
  volume_increment = -0.25
)

# Generate progression table
generate_progression_table(progression_perc_MR, type = "grinding", volume = "normal")

# Use different reps-max model
generate_progression_table(
  progression_perc_MR,
  type = "grinding",
  volume = "normal",
  max_perc_1RM_func = max_perc_1RM_linear,
  klin = 36
)

# ------------------------------------------
# Progression %MR Step Variable
progression_perc_MR_variable(10, step = seq(-3, 0, 1))
progression_perc_MR_variable(10, step = seq(-3, 0, 1), volume = "extensive")
progression_perc_MR_variable(5, step = seq(-3, 0, 1), type = "ballistic")
# Generate progression table
generate_progression_table(progression_perc_MR_variable, type = "grinding", volume = "normal")

# Use different reps-max model
generate_progression_table(
  progression_perc_MR_variable,
  type = "grinding",
  volume = "normal",
  max_perc_1RM_func = max_perc_1RM_linear,
  klin = 36
)
# ------------------------------------------
# Progression Perc Drop
progression_perc_drop(10, step = seq(-3, 0, 1))
progression_perc_drop(10, step = seq(-3, 0, 1), volume = "extensive")
progression_perc_drop(5, step = seq(-3, 0, 1), type = "ballistic")

# Generate progression table
generate_progression_table(progression_perc_drop, type = "grinding", volume = "normal")

# Use different reps-max model
generate_progression_table(
  progression_perc_drop,
  type = "grinding",
  volume = "normal",
  max_perc_1RM_func = max_perc_1RM_linear,
  klin = 36
)
# ------------------------------------------
# Progression Relative Intensity
progression_rel_int(10, step = seq(-3, 0, 1))
progression_rel_int(10, step = seq(-3, 0, 1), volume = "extensive")
progression_rel_int(5, step = seq(-3, 0, 1), type = "ballistic")

# Generate progression table
generate_progression_table(progression_rel_int, type = "grinding", volume = "normal")
generate_progression_table(progression_rel_int, step_increment = -0.1, volume_increment = 0.15)

# Use different reps-max model
generate_progression_table(
  progression_rel_int,
  type = "grinding",
  volume = "normal",
  max_perc_1RM_func = max_perc_1RM_linear,
  klin = 36
)
# ------------------------------------------
# Progression Variable Deducted Intensity
progression_variable_DI(10, step = seq(-3, 0, 1))
progression_variable_DI(10, step = seq(-3, 0, 1), volume = "extensive")
progression_variable_DI(5, step = seq(-3, 0, 1), type = "ballistic")
progression_variable_DI(
  5,
  step = seq(-3, 0, 1),
  type = "grinding",
  rep_1_step_increment = -0.02,
  rep_12_step_increment = -0.04,
  rep_1_volume_increment = -0.02,
  rep_12_volume_increment = -0.04
)


# Generate progression table
generate_progression_table(
  progression_variable_DI,
  type = "grinding",
  volume = "normal"
)

# Use different reps-max model
generate_progression_table(
  progression_variable_DI,
  type = "grinding",
  volume = "normal",
  max_perc_1RM_func = max_perc_1RM_linear,
  klin = 36
)

# Recreate "progression_perc_drop()" for grinding
setequal(
  generate_progression_table(
    progression_variable_DI,
    type = "grinding",
    rep_1_step_increment = -0.025,
    rep_12_step_increment = -0.05,
    rep_1_volume_increment = -0.025,
    rep_12_volume_increment = -0.05
  ),
  generate_progression_table(
    progression_perc_drop,
    type = "grinding"
  )
)

# ------------------------------------------
# Progression Variable RIR
progression_variable_RIR(10, step = seq(-3, 0, 1))
progression_variable_RIR(10, step = seq(-3, 0, 1), volume = "extensive")
progression_variable_RIR(5, step = seq(-3, 0, 1), type = "ballistic")
progression_variable_RIR(
  5,
  step = seq(-3, 0, 1),
  type = "grinding",
  rep_1_step_increment = 1,
  rep_12_step_increment = 2,
  rep_1_volume_increment = 2,
  rep_12_volume_increment = 4
)


# Generate progression table
generate_progression_table(
  progression_variable_DI,
  type = "grinding",
  volume = "normal"
)

# Use different reps-max model
generate_progression_table(
  progression_variable_RIR,
  type = "grinding",
  volume = "normal",
  max_perc_1RM_func = max_perc_1RM_linear,
  klin = 36
)

# Recreate "progression_RIR_increment()" for grinding
setequal(
  generate_progression_table(
    progression_variable_RIR,
    type = "grinding",
    rep_1_step_increment = 1,
    rep_12_step_increment = 2,
    rep_1_volume_increment = 1,
    rep_12_volume_increment = 3
  ),
  generate_progression_table(
    progression_RIR_increment,
    type = "grinding"
  )
)

Description

Function get_perc_1RM represent a wrapper function

Usage

get_perc_1RM(reps, method = "RIR", model = "epley", ...)

Arguments

Value

Numeric vector. Predicted %1RM

Examples

get_perc_1RM(5)

# # Use ballistic adjustment (this implies doing half the reps)
get_perc_1RM(5, mfactor = 2)

# Use perc MR adjustment method
get_perc_1RM(5, "%MR", adjustment = 0.8)

# Use linear model with use defined klin values
get_perc_1RM(5, "%MR", model = "linear", adjustment = 0.8, klin = 36)

Description

Function get_reps represent a wrapper function. This function is the reverse version of the get_perc_1RM function. Use it when you want to estimate number of repetitions to be used when using the known %1RM and level of adjustment

Usage

get_reps(perc_1RM, method = "RIR", model = "epley", ...)

Arguments

Value

Numeric vector Predicted repetitions

Examples

get_reps(0.75)

# # Use ballistic adjustment (this implies doing half the reps)
get_reps(0.75, mfactor = 2)

# Use %MR adjustment method
get_reps(0.75, "%MR", adjustment = 0.8)

# Use linear model with use defined klin values
get_reps(0.75, "%MR", model = "linear", adjustment = 0.8, klin = 36)

Description

Family of functions to estimate max %1RM

Usage

max_perc_1RM_epley(reps, k = 0.0333)

max_perc_1RM_modified_epley(reps, kmod = 0.0353)

max_perc_1RM_linear(reps, klin = 33)

Arguments

Value

Numeric vector. Predicted %1RM

Functions

• max_perc_1RM_epley(): Estimate max %1RM using the Epley's equation

• max_perc_1RM_modified_epley(): Estimate max %1RM using the Modified Epley's equation

• max_perc_1RM_linear(): Estimate max %1RM using the Linear (or Brzycki's) equation

Examples

# ------------------------------------------
# Epley equation
max_perc_1RM_epley(1:10)
max_perc_1RM_epley(1:10, k = 0.04)
# ------------------------------------------
# Modified Epley equation
max_perc_1RM_modified_epley(1:10)
max_perc_1RM_modified_epley(1:10, kmod = 0.05)
# ------------------------------------------
# Linear/Brzycki equation
max_perc_1RM_linear(1:10)
max_perc_1RM_linear(1:10, klin = 36)

Description

Family of functions to estimate max number of repetition (nRM)

Usage

max_reps_epley(perc_1RM, k = 0.0333)

max_reps_modified_epley(perc_1RM, kmod = 0.0353)

max_reps_linear(perc_1RM, klin = 33)

Arguments

Value

Numeric vector. Predicted maximal number of repetitions (nRM)

Functions

• max_reps_epley(): Estimate max number of repetition (nRM) using the Epley's equation

• max_reps_modified_epley(): Estimate max number of repetition (nRM) using the Modified Epley's equation

• max_reps_linear(): Estimate max number of repetition (nRM) using the Linear/Brzycki's equation

Examples

# ------------------------------------------
# Epley equation
max_reps_epley(0.85)
max_reps_epley(c(0.75, 0.85), k = 0.04)
# ------------------------------------------
# Modified Epley equation
max_reps_modified_epley(0.85)
max_reps_modified_epley(c(0.75, 0.85), kmod = 0.05)
# ------------------------------------------
# Linear/Brzycki's equation
max_reps_linear(0.85)
max_reps_linear(c(0.75, 0.85), klin = 36)

Description

Function for creating ggplot2 plot of the Progression Table

Usage

plot_progression_table(
  progression_table,
  plot = "%1RM",
  signif_digits = 3,
  multiplier = 1,
  font_size = 14,
  ...
)

Arguments

Value

ggplot2 object

Examples

plot_progression_table(progression_RIR_increment, "%1RM", reps = 1:5)
plot_progression_table(progression_RIR_increment, "adjustment", reps = 1:5)

# Create progression pot by using specific reps-max table and klin value
plot_progression_table(
  progression_RIR,
  reps = 1:5,
  max_perc_1RM_func = max_perc_1RM_linear,
  klin = 36
)

Description

Functions for creating ggplot2 plot of the Set and Reps Scheme

Usage

plot_scheme(scheme, font_size = 8, perc_str = "%")

Arguments

Value

ggplot2 object

Examples

scheme <- scheme_wave(
  reps = c(10, 8, 6, 10, 8, 6),
  # Adjusting sets to use lower %1RM (RIR Inc method used, so RIR adjusted)
  adjustment = c(4, 2, 0, 6, 4, 2),
  vertical_planning = vertical_linear,
  vertical_planning_control = list(reps_change = c(0, -2, -4)),
  progression_table = progression_RIR_increment,
  progression_table_control = list(volume = "extensive")
)

plot_scheme(scheme)

Description

Function for creating ggplot2 plot of the Vertical Planning function

Usage

plot_vertical(vertical_plan, reps = c(5, 5, 5), font_size = 14, ...)

Arguments

Examples

plot_vertical(vertical_block_undulating, reps = c(8, 6, 4))

Description

Function for creating ggplot2 plot of the Release STMr_release object

Usage

## S3 method for class 'STMr_release'
plot(x, font_size = 14, load_1RM_agg_func = max, ...)

Arguments

Value

ggplot2 object

Examples

scheme1 <- scheme_step(vertical_planning = vertical_constant)
scheme2 <- scheme_step(vertical_planning = vertical_linear)
scheme3 <- scheme_step(vertical_planning = vertical_undulating)

release_df <- release(
  scheme1, scheme2, scheme3,
  additive_1RM_adjustment = 2.5
)

plot(release_df)

Description

Functions for creating ggplot2 plot of the Set and Reps Scheme

Usage

## S3 method for class 'STMr_scheme'
plot(x, type = "bar", font_size = 14, perc_str = "%", ...)

Arguments

Value

ggplot2 object

Examples

scheme <- scheme_wave(
  reps = c(10, 8, 6, 10, 8, 6),
  # Adjusting sets to use lower %1RM (RIR Inc method used, so RIR adjusted)
  adjustment = c(4, 2, 0, 6, 4, 2),
  vertical_planning = vertical_linear,
  vertical_planning_control = list(reps_change = c(0, -2, -4)),
  progression_table = progression_RIR_increment,
  progression_table_control = list(volume = "extensive")
)

plot(scheme)
plot(scheme, type = "vertical")
plot(scheme, type = "fraction")

Description

Release combines multiple schemes together with prescription_1RM, additive_1RM_adjustment, and multiplicative_1RM_adjustment parameters to calculate working weight, load_1RM, and buffer

Usage

release(
  ...,
  prescription_1RM = 100,
  additive_1RM_adjustment = 2.5,
  multiplicative_1RM_adjustment = 1,
  rounding = 2.5,
  max_perc_1RM_func = max_perc_1RM_epley
)

Arguments

Value

STMr_relase data frame

Examples

scheme1 <- scheme_step(vertical_planning = vertical_constant)
scheme2 <- scheme_step(vertical_planning = vertical_linear)
scheme3 <- scheme_step(vertical_planning = vertical_undulating)

release_df <- release(
  scheme1, scheme2, scheme3,
  additive_1RM_adjustment = 2.5
)

plot(release_df)

Description

A dataset containing reps to failure testing for 12 athletes using 70, 80, and 90% of 1RM

Usage

RTF_testing

Format

A data frame with 36 rows and 6 variables:

Athlete

Name of the athlete; ID

1RM

Maximum weight the athlete can lift correctly for a single rep

Target %1RM

%1RM we want to use for testing; 70, 80, or 90%

Target Weight

Estimated weight to be lifted

Real Weight

Weight that is estimated to be lifted, but rounded to closest 2.5

Real %1RM

Recalculated %1RM after rounding the weight

nRM

Reps-to-failure (RTF), or the number of maximum repetitions (nRM) performed

Description

Set and Rep Schemes

Usage

scheme_generic(
  reps,
  adjustment,
  vertical_planning,
  vertical_planning_control = list(),
  progression_table,
  progression_table_control = list()
)

scheme_wave(
  reps = c(10, 8, 6),
  adjustment = -rev((seq_along(reps) - 1) * 5)/100,
  vertical_planning = vertical_constant,
  vertical_planning_control = list(),
  progression_table = progression_perc_drop,
  progression_table_control = list(volume = "normal")
)

scheme_plateau(
  reps = c(5, 5, 5),
  vertical_planning = vertical_constant,
  vertical_planning_control = list(),
  progression_table = progression_perc_drop,
  progression_table_control = list(volume = "normal")
)

scheme_step(
  reps = c(5, 5, 5),
  adjustment = -rev((seq_along(reps) - 1) * 10)/100,
  vertical_planning = vertical_constant,
  vertical_planning_control = list(),
  progression_table = progression_perc_drop,
  progression_table_control = list(volume = "intensive")
)

scheme_step_reverse(
  reps = c(5, 5, 5),
  adjustment = -((seq_along(reps) - 1) * 10)/100,
  vertical_planning = vertical_constant,
  vertical_planning_control = list(),
  progression_table = progression_perc_drop,
  progression_table_control = list(volume = "intensive")
)

scheme_wave_descending(
  reps = c(6, 8, 10),
  adjustment = -rev((seq_along(reps) - 1) * 5)/100,
  vertical_planning = vertical_constant,
  vertical_planning_control = list(),
  progression_table = progression_perc_drop,
  progression_table_control = list(volume = "normal")
)

scheme_light_heavy(
  reps = c(10, 5, 10, 5),
  adjustment = c(-0.1, 0)[(seq_along(reps)%%2) + 1],
  vertical_planning = vertical_constant,
  vertical_planning_control = list(),
  progression_table = progression_perc_drop,
  progression_table_control = list(volume = "normal")
)

scheme_pyramid(
  reps = c(12, 10, 8, 10, 12),
  adjustment = 0,
  vertical_planning = vertical_constant,
  vertical_planning_control = list(),
  progression_table = progression_perc_drop,
  progression_table_control = list(volume = "extensive")
)

scheme_pyramid_reverse(
  reps = c(8, 10, 12, 10, 8),
  adjustment = 0,
  vertical_planning = vertical_constant,
  vertical_planning_control = list(),
  progression_table = progression_perc_drop,
  progression_table_control = list(volume = "extensive")
)

scheme_rep_acc(
  reps = c(10, 10, 10),
  adjustment = 0,
  vertical_planning_control = list(step = rep(0, 4)),
  progression_table = progression_perc_drop,
  progression_table_control = list(volume = "normal")
)

scheme_ladder(
  reps = c(3, 5, 10),
  adjustment = 0,
  vertical_planning = vertical_constant,
  vertical_planning_control = list(),
  progression_table = progression_perc_drop,
  progression_table_control = list(volume = "normal")
)

scheme_manual(
  index = NULL,
  step,
  sets = 1,
  reps,
  adjustment = 0,
  perc_1RM = NULL,
  progression_table = progression_perc_drop,
  progression_table_control = list(volume = "normal")
)

scheme_perc_1RM(reps = c(5, 5, 5), perc_1RM = c(0.4, 0.5, 0.6), n_steps = 4)

Arguments

Value

Data frame with the following columns: reps, index, step, adjustment, and perc_1RM.

Functions

• scheme_generic(): Generic set and rep scheme. scheme_generic is called in all other set and rep schemes - only the default parameters differ to make easier and quicker schemes writing and groupings

• scheme_wave(): Wave set and rep scheme

• scheme_plateau(): Plateau set and rep scheme

• scheme_step(): Step set and rep scheme

• scheme_step_reverse(): Reverse Step set and rep scheme

• scheme_wave_descending(): Descending Wave set and rep scheme

• scheme_light_heavy(): Light-Heavy set and rep scheme. Please note that the adjustment column in the output will be wrong, hence set to NA

• scheme_pyramid(): Pyramid set and rep scheme

• scheme_pyramid_reverse(): Reverse Pyramid set and rep scheme

• scheme_rep_acc(): Rep Accumulation set and rep scheme

• scheme_ladder(): Ladder set and rep scheme. Please note that the adjustment column in the output will be wrong, hence set to NA

• scheme_manual(): Manual set and rep scheme

• scheme_perc_1RM(): Manual %1RM set and rep scheme

Examples

scheme_generic(
  reps = c(8, 6, 4, 8, 6, 4),
  # Adjusting using lower %1RM (RIR Increment method used)
  adjustment = c(4, 2, 0, 6, 4, 2),
  vertical_planning = vertical_linear,
  vertical_planning_control = list(reps_change = c(0, -2, -4)),
  progression_table = progression_RIR_increment,
  progression_table_control = list(volume = "extensive")
)

# Wave set and rep schemes
# --------------------------
scheme_wave()

scheme_wave(
  reps = c(8, 6, 4, 8, 6, 4),
  # Second wave with higher intensity
  adjustment = c(-0.25, -0.15, 0.05, -0.2, -0.1, 0),
  vertical_planning = vertical_block,
  progression_table = progression_perc_drop,
  progression_table_control = list(type = "ballistic")
)

# Adjusted second wave
# and using 3 steps progression
scheme_wave(
  reps = c(8, 6, 4, 8, 6, 4),
  # Adjusting using lower %1RM (progression_perc_drop method used)
  adjustment = c(0, 0, 0, -0.1, -0.1, -0.1),
  vertical_planning = vertical_linear,
  vertical_planning_control = list(reps_change = c(0, -2, -4)),
  progression_table = progression_perc_drop,
  progression_table_control = list(volume = "extensive")
)

# Adjusted using RIR inc
# This time we adjust first wave as well, first two sets easier
scheme <- scheme_wave(
  reps = c(8, 6, 4, 8, 6, 4),
  # Adjusting using lower %1RM (RIR Increment method used)
  adjustment = c(4, 2, 0, 6, 4, 2),
  vertical_planning = vertical_linear,
  vertical_planning_control = list(reps_change = c(0, -2, -4)),
  progression_table = progression_RIR_increment,
  progression_table_control = list(volume = "extensive")
)
plot(scheme)

# Plateau set and rep schemes
# --------------------------
scheme_plateau()

scheme <- scheme_plateau(
  reps = c(3, 3, 3),
  progression_table_control = list(type = "ballistic")
)
plot(scheme)

# Step set and rep schemes
# --------------------------
scheme_step()

scheme <- scheme_step(
  reps = c(2, 2, 2),
  adjustment = c(-0.1, -0.05, 0),
  vertical_planning = vertical_linear_reverse,
  progression_table_control = list(type = "ballistic")
)
plot(scheme)

# Reverse Step set and rep schemes
#- -------------------------
scheme <- scheme_step_reverse()
plot(scheme)

# Descending Wave set and rep schemes
# --------------------------
scheme <- scheme_wave_descending()
plot(scheme)

# Light-Heavy set and rep schemes
# --------------------------
scheme <- scheme_light_heavy()
plot(scheme)

# Pyramid set and rep schemes
# --------------------------
scheme <- scheme_pyramid()
plot(scheme)

# Reverse Pyramid set and rep schemes
# --------------------------
scheme <- scheme_pyramid_reverse()
plot(scheme)

# Rep Accumulation set and rep schemes
# --------------------------
scheme_rep_acc()

# Generate Wave scheme with rep accumulation vertical progression
# This functions doesn't allow you to use different vertical planning
# options
scheme <- scheme_rep_acc(reps = c(10, 8, 6), adjustment = c(-0.1, -0.05, 0))
plot(scheme)

# Other options is to use `.vertical_rep_accumulation.post()` and
# apply it after
# The default vertical progression is `vertical_const()`
scheme <- scheme_wave(reps = c(10, 8, 6), adjustment = c(-0.1, -0.05, 0))

.vertical_rep_accumulation.post(scheme)

# We can also create "undulating" rep decrements
.vertical_rep_accumulation.post(
  scheme,
  rep_decrement = c(-3, -1, -2, 0)
)

# `scheme_rep_acc` will not allow you to generate `scheme_ladder()`
# and `scheme_scheme_light_heavy()`
# You must use `.vertical_rep_accumulation.post()` to do so
scheme <- scheme_ladder()
scheme <- .vertical_rep_accumulation.post(scheme)
plot(scheme)

# Please note that reps < 1 are removed. If you do not want this,
# use `remove_reps = FALSE` parameter
scheme <- scheme_ladder()
scheme <- .vertical_rep_accumulation.post(scheme, remove_reps = FALSE)
plot(scheme)

# Ladder set and rep schemes
# --------------------------
scheme <- scheme_ladder()
plot(scheme)

# Manual set and rep schemes
# --------------------------
scheme_df <- data.frame(
  index = 1, # Use this just as an example
  step = c(-3, -2, -1, 0),
  # Sets are just an easy way to repeat reps and adjustment
  sets = c(5, 4, 3, 2),
  reps = c(5, 4, 3, 2),
  adjustment = 0
)

# Step index is estimated to be sequences of steps
# If you want specific indexes, use it as an argument (see next example)
scheme <- scheme_manual(
  step = scheme_df$step,
  sets = scheme_df$sets,
  reps = scheme_df$reps,
  adjustment = scheme_df$adjustment
)

plot(scheme)

# Here we are going to provide our own index
scheme <- scheme_manual(
  index = scheme_df$index,
  step = scheme_df$step,
  sets = scheme_df$sets,
  reps = scheme_df$reps,
  adjustment = scheme_df$adjustment
)

plot(scheme)

# More complicated example
scheme_df <- data.frame(
  step = c(-3, -3, -3, -3, -2, -2, -2, -1, -1, 0),
  sets = 1,
  reps = c(5, 5, 5, 5, 3, 2, 1, 2, 1, 1),
  adjustment = c(0, -0.05, -0.1, -0.15, -0.1, -0.05, 0, -0.1, 0, 0)
)

scheme_df

scheme <- scheme_manual(
  step = scheme_df$step,
  sets = scheme_df$sets,
  reps = scheme_df$reps,
  adjustment = scheme_df$adjustment,

  # Select another progression table
  progression_table = progression_DI,
  # Extra parameters for the progression table
  progression_table_control = list(
    volume = "extensive",
    type = "ballistic",
    max_perc_1RM_func = max_perc_1RM_linear,
    klin = 36
  )
)

plot(scheme)

# Provide %1RM manually

scheme_df <- data.frame(
  index = rep(c(1, 2, 3, 4), each = 3),
  reps = rep(c(5, 5, 5), 4),
  perc_1RM = rep(c(0.4, 0.5, 0.6), 4)
)

warmup_scheme <- scheme_manual(
  index = scheme_df$index,
  reps = scheme_df$reps,
  perc_1RM = scheme_df$perc_1RM
)

plot(warmup_scheme)
# Manual %1RM set and rep schemes
# --------------------------
warmup_scheme <- scheme_perc_1RM(
  reps = c(10, 8, 6),
  perc_1RM = c(0.4, 0.5, 0.6),
  n_steps = 3
)

plot(warmup_scheme)

Description

Format to significant digits and pad to equal string width

Usage

sig_pad(x, sig = 3L, na = NA_character_)

Arguments

Value

Character vector with equal nchar (non-NA values), left-padded with spaces.

Description

A dataset containing strength training log for a single athlete. Strength training program involves doing two strength training sessions, over 12 week (4 phases of 3 weeks each). Session A involves linear wave-loading pattern starting with 2x12/10/8 reps and reaching 2x8/6/4 reps. Session B involves constant wave-loading pattern using 2x3/2/1. This dataset contains weight being used, as well as estimated reps-in-reserve (eRIR), which represent subjective rating of the proximity to failure

Usage

strength_training_log

Format

A data frame with 144 rows and 8 variables:

phase

Phase index number. Numeric from 1 to 4

week

Week index number (within phase). Numeric from 1 to 3

day

Day (total) index number. Numeric from 1 to 3

session

Name of the session. Can be "Session A" or "Session B"

set

Set index number. Numeric from 1 to 6

weight

Weight in kg being used

reps

Number of reps being done

eRIR

Estimated reps-in-reserve

Description

Functions for creating vertical planning (progressions)

Usage

vertical_planning(reps, reps_change = NULL, step = NULL)

vertical_constant(reps, n_steps = 4)

vertical_linear(reps, reps_change = c(0, -1, -2, -3))

vertical_linear_reverse(reps, reps_change = c(0, 1, 2, 3))

vertical_block(reps, step = c(-2, -1, 0, -3))

vertical_block_variant(reps, step = c(-2, -1, -3, 0))

vertical_rep_accumulation(
  reps,
  reps_change = c(-3, -2, -1, 0),
  step = c(0, 0, 0, 0)
)

vertical_set_accumulation(
  reps,
  step = c(-2, -2, -2, -2),
  reps_change = rep(0, length(step)),
  accumulate_set = length(reps),
  set_increment = 1,
  sequence = TRUE
)

vertical_set_accumulation_reverse(
  reps,
  step = c(-3, -2, -1, 0),
  reps_change = rep(0, length(step)),
  accumulate_set = length(reps),
  set_increment = 1,
  sequence = TRUE
)

vertical_undulating(reps, reps_change = c(0, -2, -1, -3))

vertical_undulating_reverse(reps, reps_change = c(0, 2, 1, 3))

vertical_block_undulating(
  reps,
  reps_change = c(0, -2, -1, -3),
  step = c(-2, -1, -3, 0)
)

vertical_volume_intensity(reps, reps_change = c(0, 0, -3, -3))

.vertical_rep_accumulation.post(
  scheme,
  rep_decrement = c(-3, -2, -1, 0),
  remove_reps = TRUE
)

Arguments

Value

Data frame with reps, index, and step columns

Functions

• vertical_planning(): Generic Vertical Planning

• vertical_constant(): Constants Vertical Planning

• vertical_linear(): Linear Vertical Planning

• vertical_linear_reverse(): Reverse Linear Vertical Planning

• vertical_block(): Block Vertical Planning

• vertical_block_variant(): Block Variant Vertical Planning

• vertical_rep_accumulation(): Rep Accumulation Vertical Planning

• vertical_set_accumulation(): Set Accumulation Vertical Planning

• vertical_set_accumulation_reverse(): Set Accumulation Reverse Vertical Planning

• vertical_undulating(): Undulating Vertical Planning

• vertical_undulating_reverse(): Undulating Vertical Planning

• vertical_block_undulating(): Block Undulating Vertical Planning

• vertical_volume_intensity(): Volume-Intensity Vertical Planning

• .vertical_rep_accumulation.post(): Rep Accumulation Vertical Planning POST treatment This functions is to be applied AFTER scheme is generated. Other options is to use scheme_rep_acc function, that is flexible enough to generate most options, except for the scheme_ladder and scheme_light_heavy. Please note that the adjustment column in the output will be wrong, hence set to NA

Examples

# Generic vertical planning function
# ----------------------------------

# Constant
vertical_planning(reps = c(3, 2, 1), step = c(-3, -2, -1, 0))

# Linear
vertical_planning(reps = c(5, 5, 5, 5, 5), reps_change = c(0, -1, -2))

# Reverse Linear
vertical_planning(reps = c(5, 5, 5, 5, 5), reps_change = c(0, 1, 2))

# Block
vertical_planning(reps = c(5, 5, 5, 5, 5), step = c(-2, -1, 0, -3))

# Block variant
vertical_planning(reps = c(5, 5, 5, 5, 5), step = c(-2, -1, -3, 0))

# Undulating
vertical_planning(reps = c(12, 10, 8), reps_change = c(0, -4, -2, -6))

# Undulating + Block variant
vertical_planning(
  reps = c(12, 10, 8),
  reps_change = c(0, -4, -2, -6),
  step = c(-2, -1, -3, 0)
)

# Rep accumulation
# If used with `scheme_generic()` (or any other `scheme_`) it will provide wrong set and rep scheme.
# Use `scheme_rep_acc()` instead, or apply `.vertical_rep_accumulation.post()`
# function AFTER generating the scheme
vertical_planning(
  reps = c(10, 8, 6),
  reps_change = c(-3, -2, -1, 0),
  step = c(0, 0, 0, 0)
)


# Constant
# ----------------------------------
vertical_constant(c(5, 5, 5), 4)
vertical_constant(c(3, 2, 1), 2)

plot_vertical(vertical_constant)

# Linear
# ----------------------------------
vertical_linear(c(10, 8, 6), c(0, -2, -4))
vertical_linear(c(5, 5, 5), c(0, -1, -2, -3))

plot_vertical(vertical_linear)

# Reverse Linear
# ----------------------------------
vertical_linear_reverse(c(6, 4, 2), c(0, 1, 2))
vertical_linear_reverse(c(5, 5, 5))

plot_vertical(vertical_linear_reverse)

# Block
# ----------------------------------
vertical_block(c(6, 4, 2))

plot_vertical(vertical_block)

# Block Variant
# ----------------------------------
vertical_block_variant(c(6, 4, 2))

plot_vertical(vertical_block_variant)

# Rep Accumulation
# ----------------------------------
# If used with `scheme_generic()` (or any other `scheme_`) it will provide wrong set and rep scheme.
# Use `scheme_rep_acc()` instead, or apply `.vertical_rep_accumulation.post()`
# function AFTER generating the scheme
vertical_rep_accumulation(c(10, 8, 6))

plot_vertical(vertical_rep_accumulation)

# Set Accumulation
# ----------------------------------
# Default is accumulation of the last set
vertical_set_accumulation(c(3, 2, 1))

# We can have whole sequence being repeated
vertical_set_accumulation(c(3, 2, 1), accumulate_set = 1:3)

# Or we can have accumulation of the individual sets
vertical_set_accumulation(c(3, 2, 1), accumulate_set = 1:3, sequence = FALSE)

# We can also have two or more sequences
vertical_set_accumulation(c(10, 8, 6, 4, 2, 1), accumulate_set = c(1:2, 5:6))

# And also repeat the individual sets
vertical_set_accumulation(
  c(10, 8, 6, 4, 2, 1),
  accumulate_set = c(1:2, 5:6),
  sequence = FALSE
)
plot_vertical(vertical_set_accumulation)

# Reverse Set Accumulation
# ----------------------------------
# Default is accumulation of the last set
vertical_set_accumulation_reverse(c(3, 2, 1))

# We can have whole sequence being repeated
vertical_set_accumulation_reverse(c(3, 2, 1), accumulate_set = 1:3)

# Or we can have accumulation of the individual sets
vertical_set_accumulation_reverse(c(3, 2, 1), accumulate_set = 1:3, sequence = FALSE)

# We can also have two or more sequences
vertical_set_accumulation_reverse(c(10, 8, 6, 4, 2, 1), accumulate_set = c(1:2, 5:6))

# And also repeat the individual sets
vertical_set_accumulation_reverse(
  c(10, 8, 6, 4, 2, 1),
  accumulate_set = c(1:2, 5:6),
  sequence = FALSE
)

plot_vertical(vertical_set_accumulation_reverse)

# Undulating
# ----------------------------------
vertical_undulating(c(8, 6, 4))

# Reverse Undulating
# ----------------------------------
vertical_undulating_reverse(c(8, 6, 4))

# Block Undulating
# ----------------------------------
# This is a combination of Block Variant (undulation in the steps) and
# Undulating (undulation in reps)
vertical_block_undulating(c(8, 6, 4))

# Volume-Intensity
# ----------------------------------
vertical_volume_intensity(c(6, 6, 6))

# Rep Accumulation
# --------------------------
scheme_rep_acc()

# Generate Wave scheme with rep accumulation vertical progression
# This functions doesn't allow you to use different vertical planning
# options
scheme <- scheme_rep_acc(reps = c(10, 8, 6), adjustment = c(-0.1, -0.05, 0))
plot(scheme)

# Other options is to use `.vertical_rep_accumulation.post()` and
# apply it after
# The default vertical progression is `vertical_const()`
scheme <- scheme_wave(reps = c(10, 8, 6), adjustment = c(-0.1, -0.05, 0))

.vertical_rep_accumulation.post(scheme)

# We can also create "undulating" rep decrements
.vertical_rep_accumulation.post(
  scheme,
  rep_decrement = c(-3, -1, -2, 0)
)

# `scheme_rep_acc` will not allow you to generate `scheme_ladder()`
# and `scheme_scheme_light_heavy()`
# You must use `.vertical_rep_accumulation.post()` to do so
scheme <- scheme_ladder()
scheme <- .vertical_rep_accumulation.post(scheme)
plot(scheme)

# Please note that reps < 1 are removed. If you do not want this,
# use `remove_reps = FALSE` parameter
scheme <- scheme_ladder()
scheme <- .vertical_rep_accumulation.post(scheme, remove_reps = FALSE)
plot(scheme)