Experience Bank Guide


The Experience Bank gathers information about your progress after completing a program. It also guides you to those other programs that you will most likely respond to the best.


1. Test exercise

Each program has one to three test exercises, and each test exercise has an Experience Bank both for men and women. Every program has an integrated test (AMRAP) set for the test exercise, in the first and last week. AMRAP stands for «as many reps as possible», and they are conducted with maximum effort or 0 RTF.


2. The Results

By completing the pre- and post “as many reps as possible” (AMRAP) test set in the test exercises, we can calculate your 1 RM, strength level and percentage increase after completing the program. The results are calculated by comparing your pre 1 RM test set (kg) with your post 1 RM test set (kg). For example, if your calculated 1 RM for bench press was 100 kg for the first week and 110 kg for the last week of the program, that reveals an encouraging 10% improvement. Your progress will be saved in your Performance Table under the test exercise as «1 RM results (% increase)», and in the Experience Bank under the name of the program.

3. Variables

Your results are tagged with your individual input variables which affects performance such as gender, strength level, body weight, height, waist- to- hip ratio, age and dominant muscle fiber type.


4. Responsiveness

Your Strength Athlete log in profile will display how well you have responded in the test exercises for the completed program compared to the other strength athletes.

5. Mirror Athletes

Your Mirror athletes are other strength athletes who have completed the same program and who are similar to you in terms of gender, strength level, body weight, height, waist- to- hip ratio, age and dominant muscle fiber type.


6. Guidance

THE EXPERIENCEBANK SEARCH SITE will tell you which programs you will most likely respond to best, based on previous collated from the results of other strength athletes with similar traits as you. Enter your age and physical details, select the specific body part you want to work on and the specific test exercise you want to include, and the best results of your mirror athletes will be displayed together with the name of the program. If you choose the Bench Press, and the program “Super strength” is displayed with a “% increase” of 10, it means that of all your mirror athletes that completed the same program, the best individual result was a 10% improvement. For example, going from one repetition maximum of 100 kg (pre-test) to 110 kg (post-test) for the Bench Press, equals a 10% improvement.

Remember that not all published programs can be found in the Experience Bank, only those progams that have collated the results of other strength athletes’. Please remember that there is no guarantee that you will find a match on your Mirror athletes. In such an event one cannot be found, broaden your range of inclusivity by reducing the number of variables you input, e.g., just input your age, gender and weight.

Click on the Program name and you will be redirected to a Program designer site. Here you can upload the program to your Calendar & Workout Log in your Strength Athlete profile.



The Personal Trainer profile has its own Experience Bank section called Experience bank: my client’ results. Here you will find all the results (% increase) of the personal trainer’s clients. This is taken from programs where the personal trainer has had one-to-one PT sessions with the athlete. The personal trainer has a wide range of tools to help improve the performance of any strength athlete.


The Program Desiner profile has two Experience Bank sections. The first is called Your expected results. Enter the name of the program, your physical details and press “Show results”. The % increase value shows your expected results if you complete the program, based on the averaged results achieved by other athletes and your mirror athletes, per individual physical trait. The results is the average of all the individual % increase values.

The other section is called Top-three Results. When strength athletes completes a program, the results will be saved anonymously in the Experience Bank and displayed in the Program Designer profile in the Top-three Results table. Here you will see the strength athlete’s Top-three Results (% increase), physical traits and strength level. There is one table per test exercise. The results are objective measurements which takes assumption out of the equation. Because of the principle of diminishing returns, we can expect that the more advanced and elite lifters will have made less progress than beginner and novice lifters. This does not mean that all programs are for beginners as, for the more experienced lifters, a little progress is still much better than no progress at all. The main challenge for experienced strength athletes is often working past plateaux in performance. Under your Published Programs you can see how many strength athletes will have completed the same program.