The Prilepin table (simplified), for isometric skills

In training, there are so many skills to develop, and so many types of strengths to build. Some of us might be elite athletes who cross train between disciplines. This is where we make it all work and get our sweat's worth of gains.
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The Prilepin table (simplified), for isometric skills

Post by Against Gravity » Mon Jun 17, 2019 8:19 am

Here's a simplified version of the Prilepin table:

Image

How to use it?

1- Record yourself on video, holding isometrically a skill (for example: half lay front lever) until technical failure

2- Watch the video & count the amount of seconds that you are holding the skill with good technique, which is the 'max hold' (for example, let's say half lay FL max hold is 10 seconds)

3- For the following workouts, train the skill using the amount of sets x hold indicated in the table as 'sweet spot' (for a max of 10 seconds, the sweet spot would be 5 sets of 7 seconds), aiming for the best technique quality. You'll need an interval timer for this (there's many apps for that, like 'Interval Timer' for Android)

4- Once it feels easy & you feel ready, test again the maximum hold, aiming to increase it for at least one extra second. (For example: the new max hold on half lay FL is 12 seconds, so now the sweet spot is 5 sets of 8 seconds)

5. Repeat 1-4 until you feel ready for holding a more difficult variation. (For example: full FL hold for 5 seconds). If it's too hard to bridge the gap between leverage-based progressions, you can use bands or extra weight instead (for example, band-assisted full FL hold for 5 seconds, or weighted half lay FL for 3 seconds)

Once you can hold it isometrically for 30 consecutive seconds, you can consider the skill mastered from a pure strength perspective (anything else would be biased towards endurance).

It's not necessary to build it up to 30 seconds before moving to harder variations, though - just 10-20 seconds may be enough. However, it is recommended to do so if you can, since the extra time would ensure a more solid strength base for muscles & joints.

Holding an easier skill variation isometrically in the endurance range (30+ seconds) is useful as accessory work to break plateaus. So if you are in a plateau (=you can't improve the max hold despite working in the sweet spot for 1-4 months), adding extra sets with 30+ seconds using easier variations would be helpful (for the above example, 1-2 extra sets of 30-60 seconds holding the FL advanced tuck position)
Last edited by Against Gravity on Fri Oct 11, 2019 3:36 pm, edited 1 time in total.

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Re: The Prilepin table (simplified), for isometric skills

Post by Vagabond » Mon Jun 17, 2019 3:35 pm

I might use is! I'm actually thinking of using a different front lever variation to work on my hips, so that could be perfect!

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Re: The Prilepin table (simplified), for isometric skills

Post by Against Gravity » Mon Jun 17, 2019 6:11 pm

Vagabond wrote:
Mon Jun 17, 2019 3:35 pm
I might use is! I'm actually thinking of using a different front lever variation to work on my hips, so that could be perfect!
It will be very interesting to know how effective it could be at already high levels of strength. Keep us updated!

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Re: The Prilepin table (simplified), for isometric skills

Post by magnat, » Tue Jul 09, 2019 3:02 pm

does it's science evidenced ? by any veracious study ? or just next magic created by shamans? ;D it isn't critic just im asking

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Re: The Prilepin table (simplified), for isometric skills

Post by Against Gravity » Wed Jul 10, 2019 7:14 am

magnat, wrote:
Tue Jul 09, 2019 3:02 pm
does it's science evidenced ? by any veracious study ? or just next magic created by shamans? ;D it isn't critic just im asking
Haha, yeah it's a magic thing created by isolated shamans in altered state of consciousness caused by raw jungle drugs.

Seriously though, the Prilepin table was originally created for Olympic weightlifting and it was based upon the study of many training journals. The one shown here is an adaptation for isometrics (bodyweight skills)

Here's some info about the original author (Alexander Sergeyevitch Prilepin):
http://www.sportivnypress.com/documents/75.html

Info about the charts for olympic weightlifting:
https://fitatmidlife.com/prilepins-chart-explained/

Here, Steven Low explains how he adapted the tables for BW skills:
http://stevenlow.org/prilepin-tables-fo ... exercises/

In the end though, the only way to tell for sure if it works for you or not, is to try'em for a while and see what happens!

magnat,
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Re: The Prilepin table (simplified), for isometric skills

Post by magnat, » Wed Jul 10, 2019 9:56 am

Against Gravity wrote:
Wed Jul 10, 2019 7:14 am
magnat, wrote:
Tue Jul 09, 2019 3:02 pm
does it's science evidenced ? by any veracious study ? or just next magic created by shamans? ;D it isn't critic just im asking
Haha, yeah it's a magic thing created by isolated shamans in altered state of consciousness caused by raw jungle drugs.

Seriously though, the Prilepin table was originally created for Olympic weightlifting and it was based upon the study of many training journals. The one shown here is an adaptation for isometrics (bodyweight skills)

Here's some info about the original author (Alexander Sergeyevitch Prilepin):
http://www.sportivnypress.com/documents/75.html

Info about the charts for olympic weightlifting:
https://fitatmidlife.com/prilepins-chart-explained/

Here, Steven Low explains how he adapted the tables for BW skills:
http://stevenlow.org/prilepin-tables-fo ... exercises/

In the end though, the only way to tell for sure if it works for you or not, is to try'em for a while and see what happens!

ty for answer because right now 99% of every workout plans are created by network shamans u know they know everything , they 've strenght lvl beyond every officall/unoffical world records , they can cure every disease , they know and can everything xDDD just ask they ilamo

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Re: The Prilepin table (simplified), for isometric skills

Post by Against Gravity » Wed Jul 10, 2019 10:27 am

magnat, wrote:
Wed Jul 10, 2019 9:56 am
Against Gravity wrote:
Wed Jul 10, 2019 7:14 am
magnat, wrote:
Tue Jul 09, 2019 3:02 pm
does it's science evidenced ? by any veracious study ? or just next magic created by shamans? ;D it isn't critic just im asking
Haha, yeah it's a magic thing created by isolated shamans in altered state of consciousness caused by raw jungle drugs.

Seriously though, the Prilepin table was originally created for Olympic weightlifting and it was based upon the study of many training journals. The one shown here is an adaptation for isometrics (bodyweight skills)

Here's some info about the original author (Alexander Sergeyevitch Prilepin):
http://www.sportivnypress.com/documents/75.html

Info about the charts for olympic weightlifting:
https://fitatmidlife.com/prilepins-chart-explained/

Here, Steven Low explains how he adapted the tables for BW skills:
http://stevenlow.org/prilepin-tables-fo ... exercises/

In the end though, the only way to tell for sure if it works for you or not, is to try'em for a while and see what happens!

ty for answer because right now 99% of every workout plans are created by network shamans u know they know everything , they 've strenght lvl beyond every officall/unoffical world records , they can cure every disease , they know and can everything xDDD just ask they ilamo
Yeah I understand what you mean. It's good to be skeptical & apply critical thinking, and especially for training, to be very empirical. It doesn't matter how jacked or strong the person who is giving the information is. Not even if it is backed up by science. All what matters is whether it works for you or not. And there's only one way to know for sure: trying.