I can’t believe how many athletes don’t use autoregulation in their programs.
Swapping traditional loading for Autoregulatory Progressive Resistance Exercise (APRE) will be a complete game-changer for most athletes.
4 Reasons APRE trumps Traditional Loading:
1: Autoregulation:
APRE training constantly adjusts for the athlete and the day you’re having. You will hit the optimal volume and intensity you need every session. If you’re having a bad day, you take weight off. If you’re firing, you get to push for PR’s.
2: Constant Data (and PR’s)
No more need for 1RM testing. Every session you’re getting an indication of whether you’re moving in the right direction or not. Constant data also helps drives motivation.
3: Intertwines with Sports Practice
Sports training can have vast fluctuations in session difficulty. With the APRE method, your strength training will automatically up regulate or downregulate based upon this.
4: Beats traditional Strength Fixed Loading
APRE is significantly more effective than fixed-loading in promoting strength gains:
How do you perform APRE training?
This training method should be used with your core compound movements such as the back squat, push press, bench press, deadlift and chin-ups.
If your goal is maximal strength with minimal muscle gain use the 3RM column.
If your goal is strength and hypertrophy capacity use the 6RM column.
If your goal is hypertrophy and work capacity use the 10RM column.
On the last working set (4th set), you perform AMRAP again with your adjusted weight. How many reps you performed on set 4 will help you determine how to adjust your first working set the next time you do the session.
If you’re looking to periodise your training to maximise hypertrophy and strength gains, you may use the following structure:
Week 1-4: 10RM Method
Week 4-8: 6RM Method
Week 8-12: 3RM Method
Week 13: Deload (then repeat)
With this method they’ll be a lesser need for a deload, as the programme will automatically down-regulate when your body needs it.
If you’re wondering about how to fit this into a weekly structure, read out article – Structuring your Week as an Athlete: The High-Low Method
