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The DAPRE Progression for Endurance calculator computes the amount of weight you should lift for a given set based on the target weight.
INSTRUCTIONS: Choose units and enter the following:
- (TW) Target Weight to lift.
DAPRE Progression for Endurance: The calculator returns the first three sets with the appropriate reps and weight.
To calculate the adjusted target weight for set 4 see the DAPRE Progression for Endurance: Set 4 New Target Weight calculator
General Information
The Daily Adjustable Progressive Resistive Exercise (DAPRE) Method is used to step up exercise resistance in standard increments based on a percentage of the target weight. You start with a certain target weight, lets say 25 pounds. Then you would perform 4 sets using the rules in the table below:
| Set | Repetitions | % of target Weight |
|---|---|---|
| 1 | 15 | 50% |
| 2 | 12 | 75% |
| 3 | Max | 100% |
| 4 | Max | See Table 2 |
| Reps Performed | 4th set Weight | Next session target weight |
|---|---|---|
| < 12 | Decrease 5-10 lbs | No Change |
| 12-15 | No Change | No Change |
| > 15 | Increase 5-10 lbs | Increase 5-10 lbs |
See Also
- DAPRE Progression for Endurance: Set 4 New Target Weight
- DAPRE Progression for Strength
- DAPRE Progression for Strength: Set 4 New Target Weight
References:
https://sites.google.com/site/rehabhandbook/dapre
Weight Lifting and Body Building Formulas
- Brzycki: Computes the approximate one-rep maximum weight one can lift using the Brzycki formula.
- Epley 1 Rep Max Formula: Computes the one repetition max using the Epley formula, the weight lifted and the number of repetitions.
- Landers Max Weight: Computes the approximate one-rep maximum weight one can lift using the Lander's formula, weight lifted and number of repetitions.
- Lombardi One Rep Maximum: Estimates the maximum amount of force that can be generated in one maximal lift based on the reps done on a lesser weight.
- Mayhew Max Weight: Computes the approximate one repetition maximum weight one can lift using the Mayhew formula.
- O'Conner one Rep Max Weight: Computes the approximate maximum weight one can lift using the O'Conner formula.
- Wathen Max Weight: Computes the approximate maximum one repetition weight one can lift using the Wathen formula.
- DAPRE Progression for Endurance: Computes the amount of weight you should lift for a given set to build endurance based on the target weight.
- DAPRE Progression for Endurance: Set 4 New Target Weight: Computes the target weight change (if any) for set four of a DAPRE Endurance workout.
- DAPRE Progression for Strength: Computes the amount of weight you should lift for a given set to build strength based on the target weight.
- DAPRE Progression for Strength: Set 4 New Target Weight: Computes the target weight change (if any) for set four of a DAPRE Strength workout
- Macronutrient Breakdown for Building Muscle
- IPF GL Coefficient Points Calculator: Computes the points associated with a comparative weight lifted between weight lifters based on the weight of the lifter (w), the weight lifted (x), the type of life and the gender of the lifter, all corrected by the International Powerlifting Federation Good Lift (IPF GL) Coefficient formula.
- IPF Good Lift Coefficient: Computes the comparative weight coefficient between weight lifters based on the weight of the lifter (x), the type of lift and the gender of the lifter, all combined in the IPF GL Coefficient formula.
- Simple Tait One Rep Max: Computes the approximate one rep max using the Simple Tait formula adjusted for RPE.
- Wilks Coefficient: Computes the comparative weight lifted coefficient between weight lifters based on the weight of the lifter and the gender of the lifter, all combined by the Wilks Coefficient formula.
- Wilks Coefficient Applied: Computes Wilks Coefficient formula value and applies it to Good Lift weight.
