CSCS Practice Questions – Program Design Part 1

Posted by on Jun 20, 2013 in Practice Questions, Program Design, Review Topics | 1 comment

Well, the time has come to tackle some Program Design.  It’s frustrating how little time I have to study, and surprising how long one of these posts usually takes.  Each post is easily a 1.5 hour endeavor at the minimum, and possibly up to three hours or more depending on the variety and quantity of diagrams and pictures included.  I hope in the end, putting all these words and diagrams to paper (err, blog) will help me retain the information better, and be useful to others later on.

So now we cover a question that is very similar to a question I missed on the last practice exam I took.  I’m actually glad that I missed this question, because knowing these percentages like the back of your hand is extremely useful.  I have a couple of friends/clients that I write programming for, and when I’m coming up with their next set of workouts it comes in handy.  I might be looking at their last sets, and say the completed 5 sets of 3.  In the interest of varying the volume & intensity, and adding some variability to the workouts I might switch to 3 sets of 5.  When doing this, I want to push them…but not to failure…. so being able to quickly say a 3RM of 270 is an estimated 1RM of 300, puts an estimated 5RM at around 255, means I could easily prescribe 3x5x260 for their next workout and feel comfortable that I’m very gradually and progressively overloading them.

Of course I had to look up those numbers on the 1RM calculator (I won’t link it here so as to not allow you to cheat the next question!) and therein lies the problem.  I haven’t memorized this yet, and I should…and that’s why I missed the question.

Program Design Practice Question 1



Your athlete recently completed set a 6 rep back squat PR of 285lbs.  However, he recently decided to switch up his training and start preparing for endurance events and you want him to start completing higher volume sets of 15.  What would you predict his 15RM to be?
A.  335lbs
B.  215lbs
C.  235lbs
D.  205lbs

Hint: the table for this is on page 394 of the book.


One Comment

  1. 228# actual… 15RM=235#


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