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STMr (version 0.1.7)

generate_progression_table: Family of functions to create progression tables

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,
  ...
)

Value

List with two elements: adjustment and perc_1RM

Arguments

progression_table

Progression table function to use

type

Character vector. Type of max rep table. Options are grinding (Default), ballistic, and conservative.

volume

Character vector: 'intensive', 'normal' (Default), or 'extensive'

reps

Numeric vector. Number of repetition to be performed

step

Numeric vector. Progression step. Default is 0. Use negative numbers (i.e., -1, -2)

...

Extra arguments forwarded to adj_perc_1RM family of functions Use this to supply different parameter value (i.e., k = 0.035), or model function (i.e., max_perc_1RM_func = max_perc_1RM_linear)

adjustment

Numeric vector. Additional post adjustment applied to sets. Default is none (value depends on the method).

mfactor

Numeric vector. Factor to adjust max rep table. Used instead of type parameter, unless NULL

step_increment, volume_increment

Numeric vector. Used to adjust specific progression methods

rep_1_step_increment

Numeric vector. Default 1

rep_12_step_increment

Numeric vector. Default 2

rep_1_volume_increment

Numeric vector. Default 1

rep_12_volume_increment

Numeric vector. Default 2

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

Run this code
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"
  )
)

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