Adding exercise data
RYPT’s flexible workout builder allows you to create very detailed or simple workouts depending on the client/athlete that you’re working with and the goals of the workout. We looked at how to add exercises to a workout in this video and now we’re going to look at how you add sets, metrics, and values to those exercises so you can prescribe specific volumes and loads for your clients and athletes to complete.
This video walks you through how to add sets, exercise metrics, and values to the exercises you’ve added to your workout so that you can prescribe specific volumes and loads for your clients and athletes and define what you want them to track in the RYPT app.
Video length – 1 min 37 secs
Setting the number of sets
First, set the number of sets that you’d like your client/athlete to complete for that exercise. This is set to 3 sets by default but you can change this for each exercise by clicking on the number of sets to the right of the exercise name and selecting the number of sets you want to prescribe.
Adding exercise metrics
The next step is to add the exercise metrics that you’d like to prescribe for the exercise. RYPT has a wide variety of metrics so that you can create whatever type of workout it is you need.
To add metrics just click the Add metric button above the Sets table. You can set any combination of up to 3 metrics for each exercise to design and also add define Rest (secs), Tempo, and add a Tip to each exercise to give any targeted coaching cues or instructions.
The exercise’s default metrics will appear automatically but they can be changed by clicking on the metric and selecting the metric you wish to add from the list.
Default metrics
You can set default metrics for each of the exercises in your database so that every time you add that exercise to the workout builder, the correct metrics are added automatically and you don’t have to add them each time. This saves you a lot of time when your programming and can be easily added by clicking on the exercise name to edit it. This short video walks you through adding default metrics to your exercises.
The list of metrics currently available in the workout builder are:
| METRIC | DESCRIPTION |
|---|---|
| Reps | Allows you to prescribe and record reps. |
| Reps e/s | Allows you to prescribe and record reps each side if programming a unilateral exercise. |
| Rep Range | Allows you to prescribe a rep range with High and Low values, and record a completed reps value. |
| kg | Allows you prescribe and record a load in kilograms. |
| %MAX | Allows you to prescribe a % of 1RM, the RYPT app will then calculate the kilogram load to be lifted based on each individual’s current 1RM for the exercise. They will then be asked to record a load in kilograms. |
| %BW | Allows you to prescribe a % of bodyweight and record a load in kilograms. |
| kg Range | Allows you to prescribe a kilogram range with High and Low values, and record a load in kilograms. |
| Force (N) | Allows you to prescribe and record a Force reading in Newtons. |
| m | Allows you to prescribe and record distance in metres if programming conditioning or cardio exercises like runs. |
| km | Allows you to prescribe distance in kilometres and record distance in metres if programming conditioning or cardio exercises like runs. |
| cm | Allows you to prescribe and record height in cm if programming or testing jump exercises like CMJ or Box Jump. |
| mm | Allows you to prescribe and record length in mm if programming or testing exercises like Sit and Reach. |
| Secs | Allows you to prescribe and record seconds for core exercises like the Plank, conditioning circuits, or MAS Runs. |
| Secs e/s | Allows you to prescribe and record seconds each side if programming a unilateral core exercise like the Side Plank. |
| Mins | Allows you to prescribe distance in minutes and record in seconds. |
| Average Velocity | Allows you to prescribe and record average velocity in metres/second if you are programming using velocity-based training. |
| Peak Velocity | Allows you to prescribe and record peak velocity in metres/second if you are programming using velocity-based training. |
| Average Velocity Range | Allows you to prescribe and record an average velocity range with High and Low values in metres/second if you are programming using velocity-based training. |
| Peak Velocity Range | Allows you to prescribe and record a peak velocity range with High and Low values in metres/second if you are programming using velocity-based training. |
| RPE | Allows you to prescribe a Rate of Perceived Exertion per set to set the intensity and help guide weight selection. |
| RIR | Allows you to prescribe Reps-in-Reserve per set to set the intensity and help guide weight selection. |
Prescribing values
Once you’ve added your sets and exercise metrics, next it’s time to add the values that you want to prescribe to your clients/athletes. This is done just like adding values to an Excel table by clicking on the cell in the table and adding the value. You can prescribe a specific value by typing it into the cell, or if you don’t want to prescribe a specific value, depending on the metric you can also choose from the following options:
- Max / for example if you want to prescribe Max Reps for Chin-ups, or Max Height (cm) for CMJ
- Min / for example if you wanted to prescribe Min Time (secs) for a Run or Sprint
- Self-selected / for example if you wanted to prescribe Self-selected (kg), maybe also combining it with an RIR of 2 to guide weight selection
NOTE: If you want your client/athlete to record their data in the RYPT app you must include the metric and value for it in the workout.
