Individualizing RPE Programs
How do we individualize the use of RPE in a training program? I’m going to expound on some constraints that can be used to help guide load selection in a way that balances fatigue management with a lifter’s psychological approach to training.
The first constraint is a load cap, wherein the program prescribes an RPE, but designates the max amount of weight that can be loaded on the bar. Load caps can be used for lifters with high adrenaline, motivation, and/or confidence who have a harder time accounting for fatigue with load selection. For this type of lifter, load caps can be used in the conservative weeks of a training block in order to better display adaptations in the final week. Load caps can also be used in programs that undulate intensity daily, by prescribing them on secondary and tertiary days, but not on primary days, or vice versa. It’s important to consider how to manage fatigue using RPE constraints, while also capitalizing on a lifter’s motivation to train hard and their ability to utilize adrenaline for enhanced performance.
The next constraint is ascending RPE sets, wherein the lifter works up to a top set with sets of the same rep count. Ascending RPE sets can be helpful for lifters who are less confident with load selection, by allowing them to ramp up to the prescribed RPE. This strategy is also helpful for lifters who tend to get anxious before high intensity sets, as it gives opportunity to work up to that intensity in a calculated way. In addition, combining ascending RPE sets with a load cap provides an objective number to shoot for, while still giving the lifter practice with auto regulation. Knowing this load cap has been prescribed by the coach can help a lifter feel more confident in their ability to hit the given load. On the flip side, for the lifter who tends to overshoot, ascending RPE sets can help manage load during conservative training weeks, by inducing fatigue before the top set.
Lastly, load ranges can serve as a guide rail for lifters new to RPE, giving them a range of loads to choose from while allowing them to practice regulating up or down based on the day’s fatigue.
