One Repetition Is More Complex Than You May Think—Deconstructing the One Rep Model

ABSTRACT Understanding how to design an effective resistance exercise training program means being aware of the exact nature of every single repetition performed in the training program. This article deconstructs in detail the various mechanical characteristics (e.g., force, velocity, power, and work) of a single repetition, and explains how simple adjustments and changes to the prescribed training program can alter the training stimulus at the repetition level. The reader will see how the mechanical properties of the repetition are related to each other and will be provided practical examples of how these can be manipulated when creating a resistance exercise training program. The result is that changing a single individual property of a repetition (e.g., changing resistance mass, movement velocities, and ranges of motion) will affect many other repetition characteristics. As complex as each repetition can appear, the coach or trainer can adjust the training program to address the training goals of the individual.