Optimal training percentages and loads for Weightlifting

In N.P. Laputin and V.G. Oleshko’s manual titled Managing the Training of the Weightlifters demonstrates how to organize, manage, distribute your training loads to maximize your performance. It’s a scientific journal first of it’s kind and still relevant today. What the Soviets have done is taken the guess work out of training in order to improve your odds of success. There are no guessing games here. It’s a tough manual to digest but if you study enough and if you dedicate yourself you’ll learn.

A.S. Prilepin developed scientifically optimal training loads, reps, sets at target percentages. His research has shown the following lifts for optimal training:

70% (3-6 reps) 18 lifts

80% (2-4 reps) 15 lifts

90% (1-2 reps) 7-10 lifts

Consequently, if the number of lifts in one exercise is significantly above or below the optimal, the training effect decreases. Therefore, Prilepin recommends the following:

70% – no less than 12 and no more than 24

80% – no less than 10 and no more than 20

90% – no less than 4 and no more than 10

He also recommends after the basic warmup you only use one training weight of either 70%, 80% or 90% for the above loading. For example, you are snatching and you choose to lift at 80% then no less than 10 reps and no more than 20. And for the same 80% 2-4 reps per set 15 lifts total at 80%.


Get yourself the manual Managing the Training of the Weightlifters by Laputin. The research has been done and I’m sure if it worked for highly qualified Weightlifters I’m sure it can work you those less qualified.


Josue Cano




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