So recently I decided to take a look at the WL template available on this site and I have to say: it is confusing. I have seen plenty of attempts to implement auto-regulation or RPE into WL before, some very dumb (like a linear amount of kilos for each RPE value) and some that are more flexible considering the lower amount of fatigue that heavy WL movements accumulate. However, I am having a hard time understanding how RPE is being implemented into the program as I have never seen it done in any way that was widely utilized.
For example: the very first exercise is listed as snatch high pull + snatch, with the first set 2 reps @ 7. Now, for squats or any other non-ballistic, non-complex lift this is very easy to sort out. However, the nature of the ballistic WL movements makes it very hard to say “I could have done 3 more” because
1.) what is 3 more? Three more repetitions of the complex? Just the high pull? The snatch?
2.) What if my technique was off? Then there’s no real way to evaluate that as inches matter. Even if it was just “snatch 2 reps @ 7”, if I treat RPE the same as squat then there is equal likelihood of doing too little or too much work.
That being said, I am not saying this as a skeptic. I just really want to know what the intention was in the implementation of RPE so I can actually run the program. Thanks
So the 2 @ 7 is a warm up weight, which is followed by 2 @ 8, and 2 @ 9. The RPE is rated for the entire complex.
Technique is already kind of baked into RPE in a way, as worse technique will make a weight feel heavier than if it were better. That being said, I think I understand the gist of your question. We recommend using RPE based not only on Reps In Reserve (RIR), but also how hard the effort was. Technique is incorporated into this, just like it is in the slow lifts. I can understand what you mean re: too much or too little work, but I’d really be trying to use RPE to gauge the overall effort level of the set, not just “RIR” you know?
I have an RPE for WL chart I built for one of our old Oly clients I’ll try and dig up. That said, I think practically speaking trying to use loads where you’re working up to the prescribed RPE with reasonable technique* for the entirety of the movement.
*Reasonable technique is admittedly squishy. That said, there is unlikely to be perfect technique, rather there’s a style that a lifter prefers and moves with some efficiency that is also repeatable. I think I agree with Kyle Pierce on the timeline for technique development (1 year or less) and importance of strength- applied specifically, of course.
Thanks for the response. If RPE is not, in essence, a number with an inverse relationship to RIR representing a proximity to failure, then how do we quantify it otherwise? I feel like there is a key idea that I am missing out on, so apologies if that is the case.