Prilepin's Chart

Prilepin's Chart is a guideline for powerlifters and other athletes to structure their strength training, particularly concerning the amount of time and the number of repetitions spent at various intensity ranges of their one rep max (1RM). The chart was discussed by Andy Galpin in the context of balancing specificity and optimization in training regimes.

Here are some key details about Prilepin's Chart as outlined by Galpin:

1. Percentage Ranges: The chart categorizes training loads into different percentage ranges relative to an athlete's 1RM. Each range stipulates recommended sets and reps:

   • 55%-65%: 3-6 reps per set, totaling 18-30 reps (ideal total ~24 reps).
   • 70%-80%: Prescribed reps and sets adjust as the intensity increases.
   • Above 90%: 1-2 reps per set for a total of about 7 reps. Exceeding this can lead to negative effects.

2. Purpose: It provides a structured approach to ensure adequate training volume across different intensities to optimize strength gains while minimizing risks such as overtraining or injury.

3. Training Time Distribution: It suggests that even when aiming to maximize strength, a significant portion of training (around 35%) should be in the lower intensity range (55%-65%) to develop technique and tissue tolerance.

The chart is highly respected and used within coaching communities to provide a clear guideline on set and repetition distribution across different training intensities, ensuring effective progression and recovery in strength training programs 1.