Scribd Logo
Upload

Welcome to Scribd!

  • 697 views

    DAPRE

    Uploaded by

    Dhara NP
    The Daily Adjustable Progressive Resistive Exercise (DAPRE) Method is used to progressively increase resistance during weight training. It establishes a target weight for each exercise session based on 1 repetition maximum percentages. Sets 1 and 2 are at lower percentages while set 3 is at the target weight. Set 4 adjusts the weight for the next session based on repetitions in set 3, as outlined in tables that provide percentage and repetition guidelines for improving either muscular endurance or strength.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd

    DAPRE

    Uploaded by

    Dhara NP
    697 views3 pages
    The Daily Adjustable Progressive Resistive Exercise (DAPRE) Method is used to progressively increase resistance during weight training. It establishes a target weight for each exercise session based on 1 repetition maximum percentages. Sets 1 and 2 are at lower percentages while set 3 is at the target weight. Set 4 adjusts the weight for the next session based on repetitions in set 3, as outlined in tables that provide percentage and repetition guidelines for improving either muscular endurance or strength.

    Original Description:

    Daily adjustable progressive resisted exercises

    Copyright

    © © All Rights Reserved

    Available Formats

    DOCX, PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    The Daily Adjustable Progressive Resistive Exercise (DAPRE) Method is used to progressively increase resistance during weight training. It establishes a target weight for each exercise session based on 1 repetition maximum percentages. Sets 1 and 2 are at lower percentages while set 3 is at the target weight. Set 4 adjusts the weight for the next session based on repetitions in set 3, as outlined in tables that provide percentage and repetition guidelines for improving either muscular endurance or strength.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    697 views3 pages

    DAPRE

    Uploaded by

    Dhara NP
    The Daily Adjustable Progressive Resistive Exercise (DAPRE) Method is used to progressively increase resistance during weight training. It establishes a target weight for each exercise session based on 1 repetition maximum percentages. Sets 1 and 2 are at lower percentages while set 3 is at the target weight. Set 4 adjusts the weight for the next session based on repetitions in set 3, as outlined in tables that provide percentage and repetition guidelines for improving either muscular endurance or strength.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    You are on page 1of 3

    The Daily Adjustable Progressive Resistive Exercise (DAPRE) Method

    is used to progress resistance for progressive resistive exercises


    involving weights. This was originally proposed by Knight in 1979,
    with case examples published in 1985 and 2014.

    A target weight is established for each exercise session for each


    exercise. The initial target weight is determined from the one
    repetition maximum for each exercise, with the percentages based on
    recommendations from the ACSM.
    · For sets 1 and 2, lift 50% and 75% of the target weight,
    respectively, for the appropriate number of repetitions (Tables
    1 and 3).
    · For set 3, lift 100% of the target weight as many times as
    possible.
    · For set 4, adjust the weight based upon the number of
    repetitions performed in set 3 per tables 2 and 4.
    · The target weight for next session is based on the
    repetitions completed in set 4 per tables 2 and 4.

    The DAPRE can be used to improve either muscular endurance or


    strength with some simple modifications based on the ACSM
    recommendations.
    · To work on endurance, use Tables 1 – 2 - higher repetitions
    (12 to 15); lighter weights (70% 1-RM).
    · To work on strength, use Tables 3 – 4 - lower repetitions (8
    to 12); heavier weights (80% 1-RM).

    Table 1 – DAPRE Progression for Endurance


    Repetitions % Target
    Weight
    Set 1 15 50%
    Set 2 12 75%
    Set 3 Max 100%
    Set 4 Max See Table

    Table 2 – Change in Working Weight for Set 4 and Next Session Based
    On Repetitions Performed for Endurance
    Repetitions 4th Set Next
    Performed Session
    During Set
    <12 Decrease No
    repetitions by change

    5-10 lbs
    12 - 15 No change No
    change
    >15 Increase Increase
    repetitions by by 5-10
    lbs.
    5-10 lbs

    Table 3 – DAPRE Progression for Strength


    Repetitions % Target
    Weight
    Set 1 12 50%
    Set 2 8 75%
    Set 3 Max 100%
    Set 4 Max See Table

    Table 4 – Change in Working Weight for Set 4 and Next Session Based
    On Repetitions Performed for Strength
    Repetitions 4th Set Next
    Performed Session
    During Set
    <8 Decrease No
    repetitions by change

    5-10 lbs
    8 - 12 No change No
    change
    >12 Increase Increase
    repetitions by by 5-10
    lbs.
    5-10 lbs

    You might also like