Strength Training Programming by Numbers: Training Max & Percentages, Plate Loading, Effort Tables, Volume Load, Periodisation Blocks & Progression
Plan strength training like a coach with a spreadsheet. You will set a training max, build percentage tables rounded to loadable weights, work out which plates go on each side, estimate maxes from fictional effort tables, track volume load per lift and week, lay out periodisation blocks and progression rules and plan attempts for a competition day, with every cell checked as you go.
One-time payment · lifetime access · lessons, labs, exam and certificate included · no subscription.
About this course
This course turns strength training plans into clear spreadsheet calculations. You estimate maxes with the Epley and Brzycki formulas, choose a tested or estimated max with IF and set a training max rounded with MROUND. You fill percentage tables with mixed references, work out the weight per side and the plates with INT and MOD, and use a fictional effort table with INDEX and MATCH to estimate a max and plan the next session. You total volume load per lift and week with SUMPRODUCT, lay out periodisation blocks with XLOOKUP, apply deload and repeat rules and plan competition attempts and a warm-up ladder. Illustrative numbers – not medical or training advice.
Lessons
- Training Max: From a Tested or Estimated Max to the Number You Plan With Pro
- Percentage Tables: Sets × % × Training Max, Rounded to Loadable Weights Pro
- Plate Loading: Weight per Side, Plates by Size and the Closest Loadable Weight Pro
- Effort Tables: Reps and Reps in Reserve to % of Max, and a Max from a Top Set Pro
- Volume Load: Sets × Reps × Weight per Lift and Week Pro
- Periodisation Blocks: Accumulation, Intensification, Taper and Test Week Pro
- Progression Rules: Fixed Increments, Deload Weeks and a 12-Week Chart Pro
- Competition Day: Openers, Second and Third Attempts and the Warm-Up Ladder Pro