Subject: Variable effort and the Triple-Tier plan

To ensure 2024 is your strongest year yet, StrongFirst is excited to bring you the latest article and program from StrongFirst Certified Master Instructor Fabio Zonin.


The Triple-Tier Plan brings StrongFirst programming, RPE, and RIR into a customizable plan so you become a smarter and stronger trainee. If you are unfamiliar with those abbreviations and terms, dig in and prepare to expand your knowledge. If you are familiar with them, you will see how a master programmer builds his programs and applies the concepts.

Variable Effort and the Triple-Tier Plan by Fabio Zonin

Fabio begins:

For over a decade at StrongFirst, we have advised against pushing sets to failure and advocated always keeping a few reps “in the tank.”


In recent years, we have heard more and more often from well-known strength coaches and on the web about the Rate of Perceived Exertion (RPE) and Reps in Reserve (RIR).


It seems like many are finally coming to the conclusions we came to a long time ago. In fact, these are the conclusions that many Soviet sports scientists reached in the late 1900s, which we have endorsed and implemented in our system.


But what are RPE and RIR all about?

CLICK HERE to find out, read the full article, and learn how to implement the Triple-Tier Plan.

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