How To Work Up To A Rep Max

A picture of a chihuahua and 2 min pins dressed up in different Christmas outfits.

Just a quick post, but I wanted to get this out there so you can use it as an example on how to work up to a rep max.

Disclaimer- this is by no means the only way to do it.

Here’s how I warmed up for my 3 rep max Pause Squat using the Safety Squat Bar last weekend.

Safety Squat Bar (75lbs)- 2×8

125lbs- 2×5

165lbs- 2×3

195lbs- 1×2

235lbs- 1×1

265lbs- 1×1

285lbs- 1×3 (don’t laugh, I just started consistently lifting again a few weeks ago)

By the 2nd set at 125lbs I started to focus on being as explosive as possible. I look to carry that level of speed and force production through each warm-up set and into the final rep max.

Obviously the speed of the bar begins to slow as the weight gets heavier, but I’ve noticed that if I stay focused on keeping the speed as high as possible, it allows me to get better warm-up sets in. It also gives me a boost of confidence going into my final set for the day.

Anyway, I hope this helps you whenever you have to work up to a rep max. Obviously, it helps if you have a good idea of where your final weight is going to be. So make sure you get at least a few good weeks of training in before taking a rep max.

A picture of Dickie White holding a Chipin dog and a watercolor painting.

…and for those of you counting at home, here’s a separate pic of our other little baby, Tricia. She’s the daughter we kept from a litter that Sasha (the black Min Pin) and Dominick (the black and white Chihuahua) had a little over 3 years ago. She’s quite the ball of energy!

If you have any questions on how to work up to a rep max feel free to leave me a comment below or email me at

A picture of Kyle Dake and Dickie White.
Hi, I’m Dickie (the author of this blog). Here I am with my good buddy, Kyle Dake. While he doesn't have a nice coat like me, he is pretty good at wrestling. Here's what he said about my training system:

Before I began lifting using Dickie's system my wrestling skills were getting slightly better. I've now been lifting under his guidance for more than 5 months and I have begun to dominating ALL of my competition. At first I had little faith in Dickie and his program, but now I would run into a wall if he told me I would get stronger! I know it sounds insane, but I would. The bottom line is Dickie is an expert and knows what he is talking about. If you want to defeat those kids whom you've always lost to and reach a level you never thought possible, I suggest you start lifting using Dickie's system immediately.

-Kyle Dake, 4X NCAA Division 1 National Champion

Want to see what other wrestlers are saying about my training system? Check out my Success Stories page.


Want to learn more about Dickie? Check out my About page.


Want to get started on a program today? Read this post and download your free program- 12 Week Training Program For Wrestlers.


2 Comments. Leave new

  • hey dude you didn’t ruin Christmas. you give us Christmas gifts all year long. thanks for the post and am really really looking forward to the ebook. gonna try the plyos with the guys next week and see how it goes. i think they will like the switch and think the mental excitement will over ride any physical apprehension they might have. in fact they really don’t have any apprehension. they are all bought in and will do whatever is asked of them without question. so nice to have kids like that. we had a kid finish 4th and another 7th at the beast. they are both underclassmen and this was there first trip there so next year we are hoping for better. that tournament really is a beast with some really tough kids and programs. blair is just on another level. would be nice to recruit. thanks again dickie and have a great Christmas yourself.

    • That’s awesome to hear you have such a great group of guys, Mike; and it’s equally great to hear that a couple of your wrestlers had such success at the Beast. We never went to big time tournaments like that when I was in High School. Keep me posted with how the plyos go next week and let me know if you have any questions. Talk to you soon man and have a nice New Year.


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