Programming with Linear Weight Progression or Percentages

Use Linear Weight Progression and percentages to efficiently prescribe weight, while catering to your individual athlete's needs.

With TrainHeroic you have the ability to prescribe weight in percentages of their working max, or use Linear Weight Progress to prescribe weight according to their last logged set.

Below we'll cover:

• Using Percentages
• Using Linear Weight Progression (LWP)

Using Percentages:

When programming a lift, or an Exercise defined by the parameters reps and weight, you'll have the option to prescribe weight as a percentage of an athlete's working max.

To program with percentages, add an Exercise or lift to your session, and choose 'Weight %' for your second parameter. You'll simply enter the percentage number below.

Prescribing a percentage will automatically calculate the recommended weight for the athlete based on their training history, and more specifically their working max.

Working maxes may represent an athlete's actual 1RM, but will also be estimated based on 15 reps or less. As long as an athlete has previously logged history for the exercise, they will have a working max.

Here's what percentages look like from the athlete's perspective:

New athletes will have the option to update their working max for lifts they have not yet performed, so that their percentages will refresh to show their recommended weight.

• Updating Working Maxes (For Athletes)

Using Linear Weight Progression (LWP): 

Linear Weight Progression will automatically increase the prescribed weight based on the athlete's last logged set for that particular exercise. 

To program with LWP, add an Exercise to your session, and choose 'Weight (LWP+)' for your second parameter. You'll simply enter the number you'd like the athlete to increase their weight by, according to their last logged set.

For example, 0 will add 0 lbs to their last logged set. Entering 5 will add 5 lbs to their last logged set, calculating the suggested weight.

In this case, we'll automatically calculate the recommended weight from the athlete's last logged set. Here's what that looks like for your athlete:

Note: In the event that the athlete has no history for a lift, the weight field will be left blank and they will be able to see how much of an increase has been prescribed.

Related Resources:

• Best Practices: 5 Tips For Successful Programming