How To Read (And Actually Use) Your S&C Program Metr
Most strength & conditioning programs look simple on the surface…
3x5, 5x3, 4x8 — done, right?
Not quite. The real information is in the metrics behind the sets and reps. Understanding these lets you auto-regulate training — which is especially important for combat athletes with chaotic schedules, variable fatigue, and high skill-training volume.
Let’s break down the main ones.
1. Intensity (%1RM)
What it is:
Intensity is often prescribed as a percentage of your one-rep max (1RM).
Example:
- Squat at 80% 1RM for 5 reps
This works well for:
- Powerlifters
- Olympic lifters
- Athletes on fixed weekly schedules
Programs like Jim Wendler’s 5/3/1 use this approach effectively because training stress is predictable and controlled.
The Problem for Combat Athletes
If you’ve:
- Sparred hard
- Had multiple grappling sessions
- Cut weight
- Slept badly
Your “80% day” might feel like 90%.
That’s why rigid percentage systems often fall apart when skill training, travel, competitions, and recovery fluctuate.
2. Velocity & Contraction Type
Velocity-Based Training (VBT)
What it is:
Using bar speed to gauge intensity and fatigue.
Example:
- Stop the set when bar speed drops below a threshold
This helps you:
- Avoid unnecessary fatigue
- Maintain power output
- Track readiness
It’s great in theory — but requires tech (and discipline) that most gym setups don’t have.
Contraction Type (Tempo & Eccentric Focus)
This controls how the lift is performed.
Examples:
- 3-second eccentric (lowering phase)
- Paused reps
- Explosive concentric
Why it matters:
- Slower eccentrics increase time under tension
- Pauses build positional strength
- Explosive intent improves power transfer to sport
For fighters, this is gold because it improves control, stability, and force production without always increasing load.
3. RPE (Rate of Perceived Exertion)
RPE = How hard the set felt.
Scale example:
- RPE 10 = Max effort (no reps left)
- RPE 8 = Hard but controlled (2 reps left)
- RPE 6 = Easy working set
Instead of saying:
“Lift 85%”
You say:
“Lift a weight that feels like RPE 8 today.”
Why This Works For Fighters
Your readiness changes daily.
RPE lets you auto-regulate based on:
- Fatigue
- Stress
- Skill training volume
- Recovery quality
This keeps progress moving without forcing bad sessions.
4. RIR (Reps In Reserve)
RIR is the flip side of RPE.
Example:
- 2 RIR = You could’ve done 2 more reps
- 0 RIR = True max effort
It’s simpler to understand for many athletes and works well for hypertrophy and strength blocks.
Important: RPE & RIR Are SKILLS
Most beginners dramatically misjudge effort.
What people think is RPE 10…
Usually isn’t.
Learning what true failure or near-failure feels like takes time.
You’ll improve by:
- Tracking sets
- Being honest about fatigue
- Not ego lifting
- Reviewing performance week to week
Over time, your ability to choose correct training loads becomes very accurate.
If You’re New To The Weight Room
Keep it simple.
Instead of chasing perfect percentages or guessing RPE:
Use Small, Planned Progressions
Example:
- Add 1.25kg to a lift every 2–3 weeks
- Keep reps and sets the same
- Focus on clean technique
This seems boring — but it works.
Small increases compound massively over months.
That’s real progress.
The Real Goal: Progressive Overload (Done Smart)
Progressive overload = gradually increasing training demand.
That can come from:
- More weight
- Better tempo control
- More reps
- Better movement quality
- Higher output with same load
But here’s the key for combat athletes:
Progress should never come at the expense of recovery or skill training.
Your S&C work supports fighting — it doesn’t replace it.
If lifting starts hurting:
- Your sparring
- Your grappling
- Your movement quality
- Your joints
You’re doing it wrong.
Final Takeaway
Percentages, velocity, RPE, and RIR are tools — not rules.
For fighters with unpredictable schedules:
- RPE/RIR based training
- Conservative progression
- Smart load management
Will outperform rigid percentage programs every time.
Train hard.
Recover properly.
Get stronger without breaking yourself.
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How To Read (And Actually Use) Your S&C Program Metr
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