Training Load with %1RM: What Works Best for Strength, Power, Hypertrophy and Endurance?

Hello!
I’m Sho Ito, and running Wrestling Lab.
I’m currently working on a book titled “Unraveling the Strength of Japanese Wrestling,” which is scheduled for publication on Kindle in December 2025.

On this note, I share insights related to wrestling and sports science in a simple and accessible way, based on the topics I explore during the book’s writing process.

Today’s topic is:
How to Set Training Loads Using %1RM

4 Physical Abilities Enhanced Through Training

There are four primary physical abilities that can be improved through training:

• Strength
  The maximum amount of weight you can lift.

• Power
  Power = Force × Velocity.
  In other words, explosive strength.
  Even with the same weight, moving it faster means greater power.
  In many sports, power is considered more important than just strength.

• Hypertrophy (Muscle Growth)
  Increasing the cross-sectional area of your muscles, which contributes to strength gains.

• Muscular Endurance
  The ability to sustain a certain level of force over time.
  This is especially important in endurance sports like marathon running or cycling.

How to Adjust Load Based on Training Goals

So how can we effectively improve these physical abilities?

There are three key variables in load setting:

• Load (%1RM)

• Repetitions (reps)

• Rest time (between sets)

These three factors should be adjusted depending on your training goal.
Here is a basic chart summarizing the recommended settings based on your objective (based on NSCA guidelines):

Summary

In this article, we looked at how to set training loads using %1RM.

To maximize the effectiveness of training, it’s not enough to simply work hard—you need to adjust your training based on your goal.
Be mindful of the load, reps, and rest time, and train efficiently based on your specific objectives.

Next time, we’ll discuss “Periodization”, or how to plan your training over time.

I’ll continue to share wrestling-related content in a format that’s easy to understand for everyone.
If you’re interested, feel free to follow or hit the like button!

📘 My book “Unraveling the Strength of Japanese Wrestling” will be published on Kindle in December 2025.
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—Sho Ito