Perfect Reps

To fully understand the importance of “perfect” reps you need to have a basic understanding of motor learning. There are three “stages” of motor learning, cognitive, associative, and autonomous. The cognitive (beginner, mechanical) stage of learning is approximately the first thousand reps you perform. The associative (intermediate, more neural connections) stage is reps one thousand to ten thousand. The autonomous (elite) stage takes between one hundred thousand and three hundred thousand reps, or roughly three hours a day for ten years of quality reps.