Functions for creating vertical planning (progressions)
Usage
vertical_planning(reps, reps_change = NULL, step = NULL)
vertical_constant(reps, n_steps = 4)
vertical_linear(reps, reps_change = c(0, -1, -2, -3))
vertical_linear_reverse(reps, reps_change = c(0, 1, 2, 3))
vertical_block(reps, step = c(-2, -1, 0, -3))
vertical_block_variant(reps, step = c(-2, -1, -3, 0))
vertical_rep_accumulation(
reps,
reps_change = c(-3, -2, -1, 0),
step = c(0, 0, 0, 0)
)
vertical_set_accumulation(
reps,
step = c(-2, -2, -2, -2),
reps_change = rep(0, length(step)),
accumulate_set = length(reps),
set_increment = 1,
sequence = TRUE
)
vertical_set_accumulation_reverse(
reps,
step = c(-3, -2, -1, 0),
reps_change = rep(0, length(step)),
accumulate_set = length(reps),
set_increment = 1,
sequence = TRUE
)
vertical_undulating(reps, reps_change = c(0, -2, -1, -3))
vertical_undulating_reverse(reps, reps_change = c(0, 2, 1, 3))
vertical_block_undulating(
reps,
reps_change = c(0, -2, -1, -3),
step = c(-2, -1, -3, 0)
)
vertical_volume_intensity(reps, reps_change = c(0, 0, -3, -3))
.vertical_rep_accumulation.post(
scheme,
rep_decrement = c(-3, -2, -1, 0),
remove_reps = TRUE
)Arguments
- reps
Numeric vector indicating reps prescription
- reps_change
Change in
repsacross progression steps- step
Numeric vector indicating progression steps (i.e. -3, -2, -1, 0)
- n_steps
Number of progression steps. Default is 4
- accumulate_set
Which set (position in
reps) to accumulate- set_increment
How many sets to increase each step? Default is 1
- sequence
Should the sequence of accumulated sets be repeated, or individual sets?
- scheme
Scheme generated by
scheme_functions- rep_decrement
Rep decrements across progression step
- remove_reps
Should < 1 reps be removed?
Functions
vertical_planning(): Generic Vertical Planningvertical_constant(): Constants Vertical Planningvertical_linear(): Linear Vertical Planningvertical_linear_reverse(): Reverse Linear Vertical Planningvertical_block(): Block Vertical Planningvertical_block_variant(): Block Variant Vertical Planningvertical_rep_accumulation(): Rep Accumulation Vertical Planningvertical_set_accumulation(): Set Accumulation Vertical Planningvertical_set_accumulation_reverse(): Set Accumulation Reverse Vertical Planningvertical_undulating(): Undulating Vertical Planningvertical_undulating_reverse(): Undulating Vertical Planningvertical_block_undulating(): Block Undulating Vertical Planningvertical_volume_intensity(): Volume-Intensity Vertical Planning.vertical_rep_accumulation.post(): Rep Accumulation Vertical Planning POST treatment This functions is to be applied AFTER scheme is generated. Other options is to usescheme_rep_accfunction, that is flexible enough to generate most options, except for thescheme_ladderandscheme_light_heavy. Please note that theadjustmentcolumn in the output will be wrong, hence set toNA
Examples
# Generic vertical planning function
# ----------------------------------
# Constant
vertical_planning(reps = c(3, 2, 1), step = c(-3, -2, -1, 0))
#> index step set set_id reps
#> 1 1 -3 1 1 3
#> 2 1 -3 2 2 2
#> 3 1 -3 3 3 1
#> 4 2 -2 1 1 3
#> 5 2 -2 2 2 2
#> 6 2 -2 3 3 1
#> 7 3 -1 1 1 3
#> 8 3 -1 2 2 2
#> 9 3 -1 3 3 1
#> 10 4 0 1 1 3
#> 11 4 0 2 2 2
#> 12 4 0 3 3 1
# Linear
vertical_planning(reps = c(5, 5, 5, 5, 5), reps_change = c(0, -1, -2))
#> index step set set_id reps
#> 1 1 -2 1 1 5
#> 2 1 -2 2 2 5
#> 3 1 -2 3 3 5
#> 4 1 -2 4 4 5
#> 5 1 -2 5 5 5
#> 6 2 -1 1 1 4
#> 7 2 -1 2 2 4
#> 8 2 -1 3 3 4
#> 9 2 -1 4 4 4
#> 10 2 -1 5 5 4
#> 11 3 0 1 1 3
#> 12 3 0 2 2 3
#> 13 3 0 3 3 3
#> 14 3 0 4 4 3
#> 15 3 0 5 5 3
# Reverse Linear
vertical_planning(reps = c(5, 5, 5, 5, 5), reps_change = c(0, 1, 2))
#> index step set set_id reps
#> 1 1 -2 1 1 5
#> 2 1 -2 2 2 5
#> 3 1 -2 3 3 5
#> 4 1 -2 4 4 5
#> 5 1 -2 5 5 5
#> 6 2 -1 1 1 6
#> 7 2 -1 2 2 6
#> 8 2 -1 3 3 6
#> 9 2 -1 4 4 6
#> 10 2 -1 5 5 6
#> 11 3 0 1 1 7
#> 12 3 0 2 2 7
#> 13 3 0 3 3 7
#> 14 3 0 4 4 7
#> 15 3 0 5 5 7
# Block
vertical_planning(reps = c(5, 5, 5, 5, 5), step = c(-2, -1, 0, -3))
#> index step set set_id reps
#> 1 1 -2 1 1 5
#> 2 1 -2 2 2 5
#> 3 1 -2 3 3 5
#> 4 1 -2 4 4 5
#> 5 1 -2 5 5 5
#> 6 2 -1 1 1 5
#> 7 2 -1 2 2 5
#> 8 2 -1 3 3 5
#> 9 2 -1 4 4 5
#> 10 2 -1 5 5 5
#> 11 3 0 1 1 5
#> 12 3 0 2 2 5
#> 13 3 0 3 3 5
#> 14 3 0 4 4 5
#> 15 3 0 5 5 5
#> 16 4 -3 1 1 5
#> 17 4 -3 2 2 5
#> 18 4 -3 3 3 5
#> 19 4 -3 4 4 5
#> 20 4 -3 5 5 5
# Block variant
vertical_planning(reps = c(5, 5, 5, 5, 5), step = c(-2, -1, -3, 0))
#> index step set set_id reps
#> 1 1 -2 1 1 5
#> 2 1 -2 2 2 5
#> 3 1 -2 3 3 5
#> 4 1 -2 4 4 5
#> 5 1 -2 5 5 5
#> 6 2 -1 1 1 5
#> 7 2 -1 2 2 5
#> 8 2 -1 3 3 5
#> 9 2 -1 4 4 5
#> 10 2 -1 5 5 5
#> 11 3 -3 1 1 5
#> 12 3 -3 2 2 5
#> 13 3 -3 3 3 5
#> 14 3 -3 4 4 5
#> 15 3 -3 5 5 5
#> 16 4 0 1 1 5
#> 17 4 0 2 2 5
#> 18 4 0 3 3 5
#> 19 4 0 4 4 5
#> 20 4 0 5 5 5
# Undulating
vertical_planning(reps = c(12, 10, 8), reps_change = c(0, -4, -2, -6))
#> index step set set_id reps
#> 1 1 -3 1 1 12
#> 2 1 -3 2 2 10
#> 3 1 -3 3 3 8
#> 4 2 -2 1 1 8
#> 5 2 -2 2 2 6
#> 6 2 -2 3 3 4
#> 7 3 -1 1 1 10
#> 8 3 -1 2 2 8
#> 9 3 -1 3 3 6
#> 10 4 0 1 1 6
#> 11 4 0 2 2 4
#> 12 4 0 3 3 2
# Undulating + Block variant
vertical_planning(
reps = c(12, 10, 8),
reps_change = c(0, -4, -2, -6),
step = c(-2, -1, -3, 0)
)
#> index step set set_id reps
#> 1 1 -2 1 1 12
#> 2 1 -2 2 2 10
#> 3 1 -2 3 3 8
#> 4 2 -1 1 1 8
#> 5 2 -1 2 2 6
#> 6 2 -1 3 3 4
#> 7 3 -3 1 1 10
#> 8 3 -3 2 2 8
#> 9 3 -3 3 3 6
#> 10 4 0 1 1 6
#> 11 4 0 2 2 4
#> 12 4 0 3 3 2
# Rep accumulation
# If used with `scheme_generic()` (or any other `scheme_`) it will provide wrong set and rep scheme.
# Use `scheme_rep_acc()` instead, or apply `.vertical_rep_accumulation.post()`
# function AFTER generating the scheme
vertical_planning(
reps = c(10, 8, 6),
reps_change = c(-3, -2, -1, 0),
step = c(0, 0, 0, 0)
)
#> index step set set_id reps
#> 1 1 0 1 1 7
#> 2 1 0 2 2 5
#> 3 1 0 3 3 3
#> 4 2 0 1 1 8
#> 5 2 0 2 2 6
#> 6 2 0 3 3 4
#> 7 3 0 1 1 9
#> 8 3 0 2 2 7
#> 9 3 0 3 3 5
#> 10 4 0 1 1 10
#> 11 4 0 2 2 8
#> 12 4 0 3 3 6
# Constant
# ----------------------------------
vertical_constant(c(5, 5, 5), 4)
#> index step set set_id reps
#> 1 1 -3 1 1 5
#> 2 1 -3 2 2 5
#> 3 1 -3 3 3 5
#> 4 2 -2 1 1 5
#> 5 2 -2 2 2 5
#> 6 2 -2 3 3 5
#> 7 3 -1 1 1 5
#> 8 3 -1 2 2 5
#> 9 3 -1 3 3 5
#> 10 4 0 1 1 5
#> 11 4 0 2 2 5
#> 12 4 0 3 3 5
vertical_constant(c(3, 2, 1), 2)
#> index step set set_id reps
#> 1 1 -1 1 1 3
#> 2 1 -1 2 2 2
#> 3 1 -1 3 3 1
#> 4 2 0 1 1 3
#> 5 2 0 2 2 2
#> 6 2 0 3 3 1
plot_vertical(vertical_constant)
# Linear
# ----------------------------------
vertical_linear(c(10, 8, 6), c(0, -2, -4))
#> index step set set_id reps
#> 1 1 -2 1 1 10
#> 2 1 -2 2 2 8
#> 3 1 -2 3 3 6
#> 4 2 -1 1 1 8
#> 5 2 -1 2 2 6
#> 6 2 -1 3 3 4
#> 7 3 0 1 1 6
#> 8 3 0 2 2 4
#> 9 3 0 3 3 2
vertical_linear(c(5, 5, 5), c(0, -1, -2, -3))
#> index step set set_id reps
#> 1 1 -3 1 1 5
#> 2 1 -3 2 2 5
#> 3 1 -3 3 3 5
#> 4 2 -2 1 1 4
#> 5 2 -2 2 2 4
#> 6 2 -2 3 3 4
#> 7 3 -1 1 1 3
#> 8 3 -1 2 2 3
#> 9 3 -1 3 3 3
#> 10 4 0 1 1 2
#> 11 4 0 2 2 2
#> 12 4 0 3 3 2
plot_vertical(vertical_linear)
# Reverse Linear
# ----------------------------------
vertical_linear_reverse(c(6, 4, 2), c(0, 1, 2))
#> index step set set_id reps
#> 1 1 -2 1 1 6
#> 2 1 -2 2 2 4
#> 3 1 -2 3 3 2
#> 4 2 -1 1 1 7
#> 5 2 -1 2 2 5
#> 6 2 -1 3 3 3
#> 7 3 0 1 1 8
#> 8 3 0 2 2 6
#> 9 3 0 3 3 4
vertical_linear_reverse(c(5, 5, 5))
#> index step set set_id reps
#> 1 1 -3 1 1 5
#> 2 1 -3 2 2 5
#> 3 1 -3 3 3 5
#> 4 2 -2 1 1 6
#> 5 2 -2 2 2 6
#> 6 2 -2 3 3 6
#> 7 3 -1 1 1 7
#> 8 3 -1 2 2 7
#> 9 3 -1 3 3 7
#> 10 4 0 1 1 8
#> 11 4 0 2 2 8
#> 12 4 0 3 3 8
plot_vertical(vertical_linear_reverse)
# Block
# ----------------------------------
vertical_block(c(6, 4, 2))
#> index step set set_id reps
#> 1 1 -2 1 1 6
#> 2 1 -2 2 2 4
#> 3 1 -2 3 3 2
#> 4 2 -1 1 1 6
#> 5 2 -1 2 2 4
#> 6 2 -1 3 3 2
#> 7 3 0 1 1 6
#> 8 3 0 2 2 4
#> 9 3 0 3 3 2
#> 10 4 -3 1 1 6
#> 11 4 -3 2 2 4
#> 12 4 -3 3 3 2
plot_vertical(vertical_block)
# Block Variant
# ----------------------------------
vertical_block_variant(c(6, 4, 2))
#> index step set set_id reps
#> 1 1 -2 1 1 6
#> 2 1 -2 2 2 4
#> 3 1 -2 3 3 2
#> 4 2 -1 1 1 6
#> 5 2 -1 2 2 4
#> 6 2 -1 3 3 2
#> 7 3 -3 1 1 6
#> 8 3 -3 2 2 4
#> 9 3 -3 3 3 2
#> 10 4 0 1 1 6
#> 11 4 0 2 2 4
#> 12 4 0 3 3 2
plot_vertical(vertical_block_variant)
# Rep Accumulation
# ----------------------------------
# If used with `scheme_generic()` (or any other `scheme_`) it will provide wrong set and rep scheme.
# Use `scheme_rep_acc()` instead, or apply `.vertical_rep_accumulation.post()`
# function AFTER generating the scheme
vertical_rep_accumulation(c(10, 8, 6))
#> index step set set_id reps
#> 1 1 0 1 1 7
#> 2 1 0 2 2 5
#> 3 1 0 3 3 3
#> 4 2 0 1 1 8
#> 5 2 0 2 2 6
#> 6 2 0 3 3 4
#> 7 3 0 1 1 9
#> 8 3 0 2 2 7
#> 9 3 0 3 3 5
#> 10 4 0 1 1 10
#> 11 4 0 2 2 8
#> 12 4 0 3 3 6
plot_vertical(vertical_rep_accumulation)
# Set Accumulation
# ----------------------------------
# Default is accumulation of the last set
vertical_set_accumulation(c(3, 2, 1))
#> index step set set_id reps
#> 1 1 -2 1 1 3
#> 2 1 -2 2 2 2
#> 3 1 -2 3 3 1
#> 4 2 -2 1 1 3
#> 5 2 -2 2 2 2
#> 6 2 -2 3 3 1
#> 7 2 -2 4 3 1
#> 8 3 -2 1 1 3
#> 9 3 -2 2 2 2
#> 10 3 -2 3 3 1
#> 11 3 -2 4 3 1
#> 12 3 -2 5 3 1
#> 13 4 -2 1 1 3
#> 14 4 -2 2 2 2
#> 15 4 -2 3 3 1
#> 16 4 -2 4 3 1
#> 17 4 -2 5 3 1
#> 18 4 -2 6 3 1
# We can have whole sequence being repeated
vertical_set_accumulation(c(3, 2, 1), accumulate_set = 1:3)
#> index step set set_id reps
#> 1 1 -2 1 1 3
#> 2 1 -2 2 2 2
#> 3 1 -2 3 3 1
#> 4 2 -2 1 1 3
#> 5 2 -2 2 2 2
#> 6 2 -2 3 3 1
#> 7 2 -2 4 1 3
#> 8 2 -2 5 2 2
#> 9 2 -2 6 3 1
#> 10 3 -2 1 1 3
#> 11 3 -2 2 2 2
#> 12 3 -2 3 3 1
#> 13 3 -2 4 1 3
#> 14 3 -2 5 2 2
#> 15 3 -2 6 3 1
#> 16 3 -2 7 1 3
#> 17 3 -2 8 2 2
#> 18 3 -2 9 3 1
#> 19 4 -2 1 1 3
#> 20 4 -2 2 2 2
#> 21 4 -2 3 3 1
#> 22 4 -2 4 1 3
#> 23 4 -2 5 2 2
#> 24 4 -2 6 3 1
#> 25 4 -2 7 1 3
#> 26 4 -2 8 2 2
#> 27 4 -2 9 3 1
#> 28 4 -2 10 1 3
#> 29 4 -2 11 2 2
#> 30 4 -2 12 3 1
# Or we can have accumulation of the individual sets
vertical_set_accumulation(c(3, 2, 1), accumulate_set = 1:3, sequence = FALSE)
#> index step set set_id reps
#> 1 1 -2 1 1 3
#> 2 1 -2 2 2 2
#> 3 1 -2 3 3 1
#> 4 2 -2 1 1 3
#> 5 2 -2 2 1 3
#> 6 2 -2 3 2 2
#> 7 2 -2 4 2 2
#> 8 2 -2 5 3 1
#> 9 2 -2 6 3 1
#> 10 3 -2 1 1 3
#> 11 3 -2 2 1 3
#> 12 3 -2 3 1 3
#> 13 3 -2 4 2 2
#> 14 3 -2 5 2 2
#> 15 3 -2 6 2 2
#> 16 3 -2 7 3 1
#> 17 3 -2 8 3 1
#> 18 3 -2 9 3 1
#> 19 4 -2 1 1 3
#> 20 4 -2 2 1 3
#> 21 4 -2 3 1 3
#> 22 4 -2 4 1 3
#> 23 4 -2 5 2 2
#> 24 4 -2 6 2 2
#> 25 4 -2 7 2 2
#> 26 4 -2 8 2 2
#> 27 4 -2 9 3 1
#> 28 4 -2 10 3 1
#> 29 4 -2 11 3 1
#> 30 4 -2 12 3 1
# We can also have two or more sequences
vertical_set_accumulation(c(10, 8, 6, 4, 2, 1), accumulate_set = c(1:2, 5:6))
#> index step set set_id reps
#> 1 1 -2 1 1 10
#> 2 1 -2 2 2 8
#> 3 1 -2 3 3 6
#> 4 1 -2 4 4 4
#> 5 1 -2 5 5 2
#> 6 1 -2 6 6 1
#> 7 2 -2 1 1 10
#> 8 2 -2 2 2 8
#> 9 2 -2 3 1 10
#> 10 2 -2 4 2 8
#> 11 2 -2 5 3 6
#> 12 2 -2 6 4 4
#> 13 2 -2 7 5 2
#> 14 2 -2 8 6 1
#> 15 2 -2 9 5 2
#> 16 2 -2 10 6 1
#> 17 3 -2 1 1 10
#> 18 3 -2 2 2 8
#> 19 3 -2 3 1 10
#> 20 3 -2 4 2 8
#> 21 3 -2 5 1 10
#> 22 3 -2 6 2 8
#> 23 3 -2 7 3 6
#> 24 3 -2 8 4 4
#> 25 3 -2 9 5 2
#> 26 3 -2 10 6 1
#> 27 3 -2 11 5 2
#> 28 3 -2 12 6 1
#> 29 3 -2 13 5 2
#> 30 3 -2 14 6 1
#> 31 4 -2 1 1 10
#> 32 4 -2 2 2 8
#> 33 4 -2 3 1 10
#> 34 4 -2 4 2 8
#> 35 4 -2 5 1 10
#> 36 4 -2 6 2 8
#> 37 4 -2 7 1 10
#> 38 4 -2 8 2 8
#> 39 4 -2 9 3 6
#> 40 4 -2 10 4 4
#> 41 4 -2 11 5 2
#> 42 4 -2 12 6 1
#> 43 4 -2 13 5 2
#> 44 4 -2 14 6 1
#> 45 4 -2 15 5 2
#> 46 4 -2 16 6 1
#> 47 4 -2 17 5 2
#> 48 4 -2 18 6 1
# And also repeat the individual sets
vertical_set_accumulation(
c(10, 8, 6, 4, 2, 1),
accumulate_set = c(1:2, 5:6),
sequence = FALSE
)
#> index step set set_id reps
#> 1 1 -2 1 1 10
#> 2 1 -2 2 2 8
#> 3 1 -2 3 3 6
#> 4 1 -2 4 4 4
#> 5 1 -2 5 5 2
#> 6 1 -2 6 6 1
#> 7 2 -2 1 1 10
#> 8 2 -2 2 1 10
#> 9 2 -2 3 2 8
#> 10 2 -2 4 2 8
#> 11 2 -2 5 3 6
#> 12 2 -2 6 4 4
#> 13 2 -2 7 5 2
#> 14 2 -2 8 5 2
#> 15 2 -2 9 6 1
#> 16 2 -2 10 6 1
#> 17 3 -2 1 1 10
#> 18 3 -2 2 1 10
#> 19 3 -2 3 1 10
#> 20 3 -2 4 2 8
#> 21 3 -2 5 2 8
#> 22 3 -2 6 2 8
#> 23 3 -2 7 3 6
#> 24 3 -2 8 4 4
#> 25 3 -2 9 5 2
#> 26 3 -2 10 5 2
#> 27 3 -2 11 5 2
#> 28 3 -2 12 6 1
#> 29 3 -2 13 6 1
#> 30 3 -2 14 6 1
#> 31 4 -2 1 1 10
#> 32 4 -2 2 1 10
#> 33 4 -2 3 1 10
#> 34 4 -2 4 1 10
#> 35 4 -2 5 2 8
#> 36 4 -2 6 2 8
#> 37 4 -2 7 2 8
#> 38 4 -2 8 2 8
#> 39 4 -2 9 3 6
#> 40 4 -2 10 4 4
#> 41 4 -2 11 5 2
#> 42 4 -2 12 5 2
#> 43 4 -2 13 5 2
#> 44 4 -2 14 5 2
#> 45 4 -2 15 6 1
#> 46 4 -2 16 6 1
#> 47 4 -2 17 6 1
#> 48 4 -2 18 6 1
plot_vertical(vertical_set_accumulation)
# Reverse Set Accumulation
# ----------------------------------
# Default is accumulation of the last set
vertical_set_accumulation_reverse(c(3, 2, 1))
#> index step set set_id reps
#> 1 1 -3 1 1 3
#> 2 1 -3 2 2 2
#> 3 1 -3 3 3 1
#> 4 1 -3 4 3 1
#> 5 1 -3 5 3 1
#> 6 1 -3 6 3 1
#> 7 2 -2 1 1 3
#> 8 2 -2 2 2 2
#> 9 2 -2 3 3 1
#> 10 2 -2 4 3 1
#> 11 2 -2 5 3 1
#> 12 3 -1 1 1 3
#> 13 3 -1 2 2 2
#> 14 3 -1 3 3 1
#> 15 3 -1 4 3 1
#> 16 4 0 1 1 3
#> 17 4 0 2 2 2
#> 18 4 0 3 3 1
# We can have whole sequence being repeated
vertical_set_accumulation_reverse(c(3, 2, 1), accumulate_set = 1:3)
#> index step set set_id reps
#> 1 1 -3 1 1 3
#> 2 1 -3 2 2 2
#> 3 1 -3 3 3 1
#> 4 1 -3 4 1 3
#> 5 1 -3 5 2 2
#> 6 1 -3 6 3 1
#> 7 1 -3 7 1 3
#> 8 1 -3 8 2 2
#> 9 1 -3 9 3 1
#> 10 1 -3 10 1 3
#> 11 1 -3 11 2 2
#> 12 1 -3 12 3 1
#> 13 2 -2 1 1 3
#> 14 2 -2 2 2 2
#> 15 2 -2 3 3 1
#> 16 2 -2 4 1 3
#> 17 2 -2 5 2 2
#> 18 2 -2 6 3 1
#> 19 2 -2 7 1 3
#> 20 2 -2 8 2 2
#> 21 2 -2 9 3 1
#> 22 3 -1 1 1 3
#> 23 3 -1 2 2 2
#> 24 3 -1 3 3 1
#> 25 3 -1 4 1 3
#> 26 3 -1 5 2 2
#> 27 3 -1 6 3 1
#> 28 4 0 1 1 3
#> 29 4 0 2 2 2
#> 30 4 0 3 3 1
# Or we can have accumulation of the individual sets
vertical_set_accumulation_reverse(c(3, 2, 1), accumulate_set = 1:3, sequence = FALSE)
#> index step set set_id reps
#> 1 1 -3 1 1 3
#> 2 1 -3 2 1 3
#> 3 1 -3 3 1 3
#> 4 1 -3 4 1 3
#> 5 1 -3 5 2 2
#> 6 1 -3 6 2 2
#> 7 1 -3 7 2 2
#> 8 1 -3 8 2 2
#> 9 1 -3 9 3 1
#> 10 1 -3 10 3 1
#> 11 1 -3 11 3 1
#> 12 1 -3 12 3 1
#> 13 2 -2 1 1 3
#> 14 2 -2 2 1 3
#> 15 2 -2 3 1 3
#> 16 2 -2 4 2 2
#> 17 2 -2 5 2 2
#> 18 2 -2 6 2 2
#> 19 2 -2 7 3 1
#> 20 2 -2 8 3 1
#> 21 2 -2 9 3 1
#> 22 3 -1 1 1 3
#> 23 3 -1 2 1 3
#> 24 3 -1 3 2 2
#> 25 3 -1 4 2 2
#> 26 3 -1 5 3 1
#> 27 3 -1 6 3 1
#> 28 4 0 1 1 3
#> 29 4 0 2 2 2
#> 30 4 0 3 3 1
# We can also have two or more sequences
vertical_set_accumulation_reverse(c(10, 8, 6, 4, 2, 1), accumulate_set = c(1:2, 5:6))
#> index step set set_id reps
#> 1 1 -3 1 1 10
#> 2 1 -3 2 2 8
#> 3 1 -3 3 1 10
#> 4 1 -3 4 2 8
#> 5 1 -3 5 1 10
#> 6 1 -3 6 2 8
#> 7 1 -3 7 1 10
#> 8 1 -3 8 2 8
#> 9 1 -3 9 3 6
#> 10 1 -3 10 4 4
#> 11 1 -3 11 5 2
#> 12 1 -3 12 6 1
#> 13 1 -3 13 5 2
#> 14 1 -3 14 6 1
#> 15 1 -3 15 5 2
#> 16 1 -3 16 6 1
#> 17 1 -3 17 5 2
#> 18 1 -3 18 6 1
#> 19 2 -2 1 1 10
#> 20 2 -2 2 2 8
#> 21 2 -2 3 1 10
#> 22 2 -2 4 2 8
#> 23 2 -2 5 1 10
#> 24 2 -2 6 2 8
#> 25 2 -2 7 3 6
#> 26 2 -2 8 4 4
#> 27 2 -2 9 5 2
#> 28 2 -2 10 6 1
#> 29 2 -2 11 5 2
#> 30 2 -2 12 6 1
#> 31 2 -2 13 5 2
#> 32 2 -2 14 6 1
#> 33 3 -1 1 1 10
#> 34 3 -1 2 2 8
#> 35 3 -1 3 1 10
#> 36 3 -1 4 2 8
#> 37 3 -1 5 3 6
#> 38 3 -1 6 4 4
#> 39 3 -1 7 5 2
#> 40 3 -1 8 6 1
#> 41 3 -1 9 5 2
#> 42 3 -1 10 6 1
#> 43 4 0 1 1 10
#> 44 4 0 2 2 8
#> 45 4 0 3 3 6
#> 46 4 0 4 4 4
#> 47 4 0 5 5 2
#> 48 4 0 6 6 1
# And also repeat the individual sets
vertical_set_accumulation_reverse(
c(10, 8, 6, 4, 2, 1),
accumulate_set = c(1:2, 5:6),
sequence = FALSE
)
#> index step set set_id reps
#> 1 1 -3 1 1 10
#> 2 1 -3 2 1 10
#> 3 1 -3 3 1 10
#> 4 1 -3 4 1 10
#> 5 1 -3 5 2 8
#> 6 1 -3 6 2 8
#> 7 1 -3 7 2 8
#> 8 1 -3 8 2 8
#> 9 1 -3 9 3 6
#> 10 1 -3 10 4 4
#> 11 1 -3 11 5 2
#> 12 1 -3 12 5 2
#> 13 1 -3 13 5 2
#> 14 1 -3 14 5 2
#> 15 1 -3 15 6 1
#> 16 1 -3 16 6 1
#> 17 1 -3 17 6 1
#> 18 1 -3 18 6 1
#> 19 2 -2 1 1 10
#> 20 2 -2 2 1 10
#> 21 2 -2 3 1 10
#> 22 2 -2 4 2 8
#> 23 2 -2 5 2 8
#> 24 2 -2 6 2 8
#> 25 2 -2 7 3 6
#> 26 2 -2 8 4 4
#> 27 2 -2 9 5 2
#> 28 2 -2 10 5 2
#> 29 2 -2 11 5 2
#> 30 2 -2 12 6 1
#> 31 2 -2 13 6 1
#> 32 2 -2 14 6 1
#> 33 3 -1 1 1 10
#> 34 3 -1 2 1 10
#> 35 3 -1 3 2 8
#> 36 3 -1 4 2 8
#> 37 3 -1 5 3 6
#> 38 3 -1 6 4 4
#> 39 3 -1 7 5 2
#> 40 3 -1 8 5 2
#> 41 3 -1 9 6 1
#> 42 3 -1 10 6 1
#> 43 4 0 1 1 10
#> 44 4 0 2 2 8
#> 45 4 0 3 3 6
#> 46 4 0 4 4 4
#> 47 4 0 5 5 2
#> 48 4 0 6 6 1
plot_vertical(vertical_set_accumulation_reverse)
# Undulating
# ----------------------------------
vertical_undulating(c(8, 6, 4))
#> index step set set_id reps
#> 1 1 -3 1 1 8
#> 2 1 -3 2 2 6
#> 3 1 -3 3 3 4
#> 4 2 -2 1 1 6
#> 5 2 -2 2 2 4
#> 6 2 -2 3 3 2
#> 7 3 -1 1 1 7
#> 8 3 -1 2 2 5
#> 9 3 -1 3 3 3
#> 10 4 0 1 1 5
#> 11 4 0 2 2 3
#> 12 4 0 3 3 1
# Reverse Undulating
# ----------------------------------
vertical_undulating_reverse(c(8, 6, 4))
#> index step set set_id reps
#> 1 1 -3 1 1 8
#> 2 1 -3 2 2 6
#> 3 1 -3 3 3 4
#> 4 2 -2 1 1 10
#> 5 2 -2 2 2 8
#> 6 2 -2 3 3 6
#> 7 3 -1 1 1 9
#> 8 3 -1 2 2 7
#> 9 3 -1 3 3 5
#> 10 4 0 1 1 11
#> 11 4 0 2 2 9
#> 12 4 0 3 3 7
# Block Undulating
# ----------------------------------
# This is a combination of Block Variant (undulation in the steps) and
# Undulating (undulation in reps)
vertical_block_undulating(c(8, 6, 4))
#> index step set set_id reps
#> 1 1 -2 1 1 8
#> 2 1 -2 2 2 6
#> 3 1 -2 3 3 4
#> 4 2 -1 1 1 6
#> 5 2 -1 2 2 4
#> 6 2 -1 3 3 2
#> 7 3 -3 1 1 7
#> 8 3 -3 2 2 5
#> 9 3 -3 3 3 3
#> 10 4 0 1 1 5
#> 11 4 0 2 2 3
#> 12 4 0 3 3 1
# Volume-Intensity
# ----------------------------------
vertical_volume_intensity(c(6, 6, 6))
#> index step set set_id reps
#> 1 1 -3 1 1 6
#> 2 1 -3 2 2 6
#> 3 1 -3 3 3 6
#> 4 2 -2 1 1 6
#> 5 2 -2 2 2 6
#> 6 2 -2 3 3 6
#> 7 3 -1 1 1 3
#> 8 3 -1 2 2 3
#> 9 3 -1 3 3 3
#> 10 4 0 1 1 3
#> 11 4 0 2 2 3
#> 12 4 0 3 3 3
# Rep Accumulation
# --------------------------
scheme_rep_acc()
#> index step set reps adjustment perc_1RM
#> 1 1 0 1 7 -0.04545455 0.704733
#> 2 1 0 2 7 -0.04545455 0.704733
#> 3 1 0 3 7 -0.04545455 0.704733
#> 4 2 0 1 8 -0.04545455 0.704733
#> 5 2 0 2 8 -0.04545455 0.704733
#> 6 2 0 3 8 -0.04545455 0.704733
#> 7 3 0 1 9 -0.04545455 0.704733
#> 8 3 0 2 9 -0.04545455 0.704733
#> 9 3 0 3 9 -0.04545455 0.704733
#> 10 4 0 1 10 -0.04545455 0.704733
#> 11 4 0 2 10 -0.04545455 0.704733
#> 12 4 0 3 10 -0.04545455 0.704733
# Generate Wave scheme with rep accumulation vertical progression
# This functions doesn't allow you to use different vertical planning
# options
scheme <- scheme_rep_acc(reps = c(10, 8, 6), adjustment = c(-0.1, -0.05, 0))
plot(scheme)
# Other options is to use `.vertical_rep_accumulation.post()` and
# apply it after
# The default vertical progression is `vertical_const()`
scheme <- scheme_wave(reps = c(10, 8, 6), adjustment = c(-0.1, -0.05, 0))
.vertical_rep_accumulation.post(scheme)
#> index step set reps adjustment perc_1RM
#> 1 1 0 1 7 NA 0.6047330
#> 2 1 0 2 5 NA 0.6987308
#> 3 1 0 3 3 NA 0.7971086
#> 4 2 0 1 8 NA 0.6047330
#> 5 2 0 2 6 NA 0.6987308
#> 6 2 0 3 4 NA 0.7971086
#> 7 3 0 1 9 NA 0.6047330
#> 8 3 0 2 7 NA 0.6987308
#> 9 3 0 3 5 NA 0.7971086
#> 10 4 0 1 10 NA 0.6047330
#> 11 4 0 2 8 NA 0.6987308
#> 12 4 0 3 6 NA 0.7971086
# We can also create "undulating" rep decrements
.vertical_rep_accumulation.post(
scheme,
rep_decrement = c(-3, -1, -2, 0)
)
#> index step set reps adjustment perc_1RM
#> 1 1 0 1 7 NA 0.6047330
#> 2 1 0 2 5 NA 0.6987308
#> 3 1 0 3 3 NA 0.7971086
#> 4 2 0 1 9 NA 0.6047330
#> 5 2 0 2 7 NA 0.6987308
#> 6 2 0 3 5 NA 0.7971086
#> 7 3 0 1 8 NA 0.6047330
#> 8 3 0 2 6 NA 0.6987308
#> 9 3 0 3 4 NA 0.7971086
#> 10 4 0 1 10 NA 0.6047330
#> 11 4 0 2 8 NA 0.6987308
#> 12 4 0 3 6 NA 0.7971086
# `scheme_rep_acc` will not allow you to generate `scheme_ladder()`
# and `scheme_scheme_light_heavy()`
# You must use `.vertical_rep_accumulation.post()` to do so
scheme <- scheme_ladder()
scheme <- .vertical_rep_accumulation.post(scheme)
plot(scheme)
# Please note that reps < 1 are removed. If you do not want this,
# use `remove_reps = FALSE` parameter
scheme <- scheme_ladder()
scheme <- .vertical_rep_accumulation.post(scheme, remove_reps = FALSE)
plot(scheme)
