Warm up
Let early sets calibrate the day.
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Method guide · Strength
RPE and RIR autoregulation
Use RPE and RIR to keep prescribed work useful when readiness changes from week to week.
Strength
Readiness decision loop
Training loop- 01
Arrive
Notice sleep, soreness and warm-up quality.
- 02
Target
Use the planned RPE and RIR range.
- 03
Adjust
Hold load when the effort rises early.
- 04
Learn
Record effort for the next session.
Session storyboard
Lift
Stop sets at the intended effort.
Review
Feed honest effort back into the plan.
Related movement
Use the movement guide to review a clear setup, focus and equipment before applying this method in a session.
Evidence and scope