How To Program Variations

The most popular article on my website month after month is "What Percentage Of Your 1RM To Use On Variations". I know when I first got into powerlifting, a big question I had was how to use my competition squat, bench, and deadlift 1RM/training max to then calculate something like a tempo squat or 3 second pause bench press. And from my research, outside of a couple tidbits here and there in forum posts, nothing like that existed. So from my coaching experience I put together a list of all the squat, bench press, and deadlifts variations I have used, and where I generally find athlete's strength on those movements. In my latest KZbin video, I dive deeper into this topic with how to actually program these variations. I briefly cover the general percentage of 1RM that these variations fall under, but more so I dive into how to actually calculate and program these variations within a percentage based or RPE based program. These will not be 100% universal, and there are going to be outliers from what I recommend. But this will hopefully give most people a great starting point rather than just completely guessing, as well as the ability to program these appropriately within their training program.
#powerliftingprogramming #powerliftingprogram #powerliftingvariations #pausesquat #closegripbenchpress #pausedeadlift #powerlifting1rm #powerliftingcoach #squatvariations #benchpressvariations #deadliftvariations
What Percentage Of Your 1RM To Use On Variations: prsontheplatform.com/2018/06/...
Percentages Based On Range Of Motion: / cdv95jsaga5
Instagram: / prs_performance
Website: prsontheplatform.com/

[@mustafaabd.7014]

The more I dive into your channel, the more I’m realizing I need a coach, but now I’m wondering if any other coaches are on this level too.

[@PRsPerformance]

There are definitely some other great coaches out there. And I have a coach myself, no better way to learn than have great coach to mentor you.

[@zachbird2465]

Can’t express how much I appreciate the no intro straight to business approach to start videos. Great content as always

[@PRsPerformance]

Thanks man!

[@matthewiyoob8111]

Man, this is information that I hope every coach can learn. This is awesome

[@PRsPerformance]

That's why I put it out there, wish I had all this for myself when I first started coaching!

[@MarkJohnson-ql2xb]

I really appreciate this video. You present things incredibly well

[@PRsPerformance]

Thanks man, appreciate it!

[@jmon48]

your content is amazing, thanks for putting this information out for all of us

[@PRsPerformance]

My pleasure!

[@connorparks3955]

Hey very new here I came from Sean‘s page. do you by any chance have a video on when to program what variations you touched on it briefly with wide grip versus close grip bench for bench but like where and why would I program a tempo for example?

[@PRsPerformance]

If you scroll through the past blog posts on my website, there are definitely some of these variations that I cover in a bit more detail, but currently do not have a video going into depth on that topic. prsontheplatform.com/blog/past-blog-posts/

[@blueblackberry7281]

Can you do a video about the use of belts, straps, sleeves, etc... and the % change from 1rm

[@PRsPerformance]

I'm actually not sure those numbers. I rarely if ever program beltless, and then every lifter I coach wears sleeves, so not sure what they can do without them. And then straps help some people and hurt others, so that's all over the place.

[@blueblackberry7281]

@@PRsPerformance I appreciate the reply, I’m new to programming my lifts. And I’m wondering if I should as u said use belt throughout my whole program as well as belt and straps.

[@michal7804]

Do you reccomend lowering %, if I want to do squat variations after deadlifting? For example, if my programmed high bar squat is 300x5, should I lower it by 5-10% or so?

[@PRsPerformance]

Good question, and the answer is it just depends on each individual and how much deadlifting prior affects squats. I'd more likely then program that variation with RPE, as that takes care of the issue. But if you go % based, I'd lean more towards 2.5-5% drop.

[@michal7804]

@@PRsPerformance thanks :)

[@DanielStitz]

hi there could you link the spreadsheet from the video? would be greatly appreciated 🙂

[@PRsPerformance]

There is a link in the description to the full list of variations and %s on my website!

[@milzy19]

do i do variations on the same day i do the main lift or on another day in the week

[@PRsPerformance]

All just depends. I'd say more often than not I separate them.

[@smdnsnnd7254]

Hi. Do you recommend box squats at all?

[@PRsPerformance]

No I don't, I have yet to find a reason to program those for raw lifters.

[@CamRin]

Is this Google sheet document available?

[@PRsPerformance]

No it is not, but a chart of the variation %s is on my website

[@felixbarson1506]

Sean sent me here

[@PRsPerformance]

Well welcome to the channel, hope you enjoy!

[@mariogreco6843]

Why use percentages I believe in a rep range to program the movements and my readiness on that day

[@PRsPerformance]

I was a bit unsure if this is a question, but if it was "Why use percentages", that is just dictated on each individual. As mentioned in the video, preferably RPE would be better for variations to account of individuality, but understanding how to calculate the possible percentages still helps to give lifters a starting point even in an RPE system.

[@mariogreco6843]

@@PRsPerformance just wanted a confirmation that I was on the right track,thanks

[@Martin.24_]

How would you Program Deficit Deadlifts??

[@PRsPerformance]

As in the %? Go to the 9:50 mark.

[@Martin.24_]

@@PRsPerformance In %