Purpose:
To allow you to experience different levels of RPE (or rate of Perceived Exertion).
Note: This is less a drill and more an experience exercise
Where: on the floor
This exercise is conducted on the floor.
You will need some kit for this one:
- a force meter, called a dynamometer, such as a Tindeq
- slings to attach to an anchor
- some sort of anchor, either fixed above you (such as a pull up bar), fixed in the wall or pulling upwards from a floor anchor or a sling around the feet
- an edge block to pull against
If you do not have this equipment, contact me to arrange a session to conduct this in person
When: during the Learning Window
You can do this any time but it is wise to be warm. Level of fatigue does not matter
The Drill:
Create your setup such that you have your edge block connected to your dynamometer, then attached to your anchor
- First effort: pull AS HARD AS YOU POSSIBLY CAN. Record your number. This equates to your 10/10 RPE score
- Take your score and remove 30% of the value. This will give you a target number slightly smaller than your max effort
- Second effort: keeping everything else the same (same arm, same grip, same stance, etc.) pull until the value reaches your target number and hold. This equates to your 7/10 RPE score
- Now take your original max score and remove 70% of the value. This gives a second target number
- Third effort: again keeping everything else the same, pull until the value reaches your second target number and hold. This equates to your 3/10 RPE score
[Note: to remove 30%, take the original number and multiple by 7 before dividing by 10. Notice how these numbers match your required RPE score.]
The Outcome: How do you know when it’s working?
This drill is designed to allow you to experience different levels of RPE. You can then equate these to the amount of effort required when completing various physical training exercises.