Training with the Optimal Load
The Case for Autoregulation
Training at the optimal intensity is can be more complicated than taking a percentage of an athletes' estimated one repetition maximum (1RM). It has been shown that daily changes in physiology contribute to changes in ideal intensity. Previous training, nutrition, sleep, illness, and other daily stressors can contribute to an athlete's ability to work at a specific intensity when they are in a training session.
In short, autoregulation is an approach to adjusting daily training based on each athlete's ability that day. Autoregulation keeps athletes working not only at their optimal load for performance improvement, but also keeps them safe during times of fatigue during long training periods.
Techniques
The techniques for qualitative and quantitative autoregulation include:
Rating of Perceived Exertion (RPE)
Repetitions in Reserve (RIR)
Velocity Based Training (VBT)
Autoregulatory Progressive Resistance Exercise (APRE)
Each of these techniques works well when properly paired with the level of athlete and training environment. Today, I'd like to focus on APRE and its similar derivatives that work really well in team sports environments with athletes of various levels of exposure to strength training.
Advanced APRE
APRE regulates weight across your working sets through a simple algorithm. For example, if 6 repetitions are desired for the working set of a Bench Press. You can compute the estimated 6 repetition maximum (6RM) based on the athlete's current 1RM estimate and a Training Load Chart, then your sets are defined as:
10 reps of 50% 6RM
6 reps of 75% 6RM
As many as possible (AMAP) of 100% 6RM (update 6RM)
AMAP of 100% 6RM (update 6RM)
The 6RM used in set four is computed using the number of repetitions achieved in the third set. Basically, if the athlete is fatigued they may only get 4 repetitions so their estimated maximums go down allowing them to work at the optimal weight for set four. If the athlete is making gains, they will likely get more than 6 in set three allowing them to work at a higher weight for set four.
Simplified APRE
A slightly modified method of APRE is to do the AMAP set first after a proper warm up. For example, if you wanted to perform 4 sets of 4:
AMAP of 100% 4RM (update 4RM)
4 reps of 100% 4RM
4 reps of 100% 4RM
4 reps of 100% 4RM
Tully includes Autoregulation tools
Doing all this math on the fly can be overwhelming and time consuming, especially if you are training a big group of athletes. Tully Tracking automates this process for you and your athletes. Calculated maxes, training loads, and immediate estimated max updates all come included, freeing you up to us autoregulation with all of your athletes. Allowing you to achieve the best results.