Free tools

Free coaching tools

Calculators and charts that coaches otherwise keep in a spreadsheet. Each page shows the formula, a worked example and the source we used.

• Sinclair calculator

  The Sinclair total compares weightlifting totals across bodyweights. It estimates what a lifter would total in the heaviest class at the same level of ability.

• DOTS calculator

  DOTS compares powerlifting totals across bodyweights, so a 60 kg lifter and a 120 kg lifter can be ranked on one list.

• RPE chart and calculator

  An RPE chart turns reps and effort into a percentage of 1RM. RPE 10 means no reps left, RPE 9 means one left and RPE 8 means two left.

• Percentage of 1RM chart

  A percentage chart turns one max into the loads for a whole program. Enter a 1RM in kg and read the load at each percentage.

• Prilepin’s chart

  Prilepin’s chart lists reps per set and total reps per session for each intensity zone. It comes from the training logs of Soviet weightlifters.