Scribd
Upload
130 views16 pages

RTS Weight Loss & Powerlifting Guide

RTS (Reactive Training Systems) is an advanced auto-regulation system for weight training founded by Mike Tuchscherer in 2008. It emphasizes principles such as Rate of Perceived Exertion (RPE), the 80% heuristic, self-organizing techniques, and customization to individual lifters' needs. The system is designed to adapt to each lifter's unique response patterns, ensuring effective programming for improved performance.

Uploaded by

ryan
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
130 views16 pages

RTS Weight Loss & Powerlifting Guide

RTS (Reactive Training Systems) is an advanced auto-regulation system for weight training founded by Mike Tuchscherer in 2008. It emphasizes principles such as Rate of Perceived Exertion (RPE), the 80% heuristic, self-organizing techniques, and customization to individual lifters' needs. The system is designed to adapt to each lifter's unique response patterns, ensuring effective programming for improved performance.

Uploaded by

ryan
Copyright
© All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

RTS Principles

Presented
By: Ross Leppala
RTS Principles

• What is RTS?
• Founded in 2008 by
Mike Tuchscherer
• Advanced system of
auto regulation
• Progressive
• Put the correct weight
on the bar and perform
the correct number of
reps
RTS Principle #1

Rate of Perceived Exertion - RPE


RTS principle #1

• RPE Origins
• Used in endurance sports
• RPE is not the same as RIR
• Mike started applying RPE
to weight training
• Failure to meet rules of
performance = RPE 10
• Technical proficiency
• Stability
• Supporting muscle group
strength
• What was the hardest part
of the rep/lift?
RTS Principle #2

The 80% Heuristic


• Perfect form doesn’t exist
• Minor deficiencies will
exist

• Keep minor deficiencies


to a minimum
• Avoid major deficiencies
all together

• We want to add weight


• Failure to meet 80%
should drive an increase
in RPE
RTS Principle #3

Self Organizing Technique


RTS Principle #3

Self Organizing Technique


RTS Principle #3

Self Organizing
Technique:
• Main positional aspects
can be guided upon
• Lifter needs to feel out
the position aspects
• A coach can’t see what
you feel
• Small adjustments over
time
• Body awareness is
critical
RTS Principle #3

Self Organizing Technique


RTS Principle #4

Correct weight, correct reps


• Benchmark with % based • X1 @8, 70%x5x6
volume work
• Benchmark with RPE based • X1 @8, x 3 @9 plus 2 down
sets (Load drop)
volume
• Ramp up RPE based volume • X3 @6, x3 @7, x3 @8
• Load Drops Sets • x 3 @9 plus 2 down sets
(Load drop)
• X10 @8 plus 2 down sets
• Repeat Sets (Repeat)
RTS Principle #4

Correct weight, correct reps


RPE Conversion
RTS Principle #4

Stock RPE % Conversion Chart


RTS Principle #4

Customizing YOUR RPE % Conversion


RTS Principle #5

Customization Individualization
• Training Templates • Follows the lifters
• Exercise Selections based response patterns
on equipment • Targeted intensity zones
• Varied volume and intensity • Targeted exercise
relationships selection
• Stress loads • Target specific weakness
• Loading Protocols based on response
• Timing and planning • Highly specific peaking
• Attack perceived weakness
RTS Principle #6

Log and Analyze the Data


RTS Principle #7

The most important principle


• RTS is a system of tools. Tools that are used to build
superior programing for people who pursue a bigger total.
The system is flexible to met the lifter where they are at
and build them up with their total. This is inherently
different in that the lifter doesn’t have to fit into a specific
system, the system adapts to the lifter, constantly.

You might also like