Stone and O'Bryant used a sample weight lifting schedule based on the one maximum repetition weight (1-RM). This allows optimal recovery following a heavy workout. It is usually integrated with other training.
|
percent of 1-RM |
Lifting Intensity |
Concurrent Metabolic Training |
|
65 – 70% |
very light (VL) |
very heavy |
|
70 – 75% |
light (L) |
heavy |
|
75 – 80% |
moderately light (ML) |
moderately heavy |
|
80 – 85% |
moderate (M) |
moderate |
|
85 - 90% |
moderately heavy (MH) |
moderately light |
|
90 – 95% |
heavy (H) |
light |
|
95 – 100+% |
very heavy (VH) |
very light |
The 1-RM weight should be regularly adjusted based on the person's capacity, upward with conditioning and lower following illness.
|
Weekday |
Week 1 |
Week 2 |
Week 3 |
Week 4 |
|
Monday |
MH |
H |
VH |
L |
|
Tuesday |
L |
ML |
M |
L |
|
Wednesday |
rest |
rest |
rest |
rest |
|
Thursday |
ML |
M |
H |
ML |
|
Friday |
rest |
rest |
rest |
rest |
|
Saturday |
L |
ML |
M |
L |
|
Sunday |
rest |
rest |
rest |
rest |
Specialty: Surgery, orthopedic
