Developing a Division III Program Using an Autoregulatory

Progressive Program vs LinearBrian Brabham, PhD, CSCS

Assistant ProfessorExercise and Sport Science

University of Mary Hardin‐Baylor

Lee Munn, MS, CSCSMarble Falls High School

Marcos Garcia, MSUniversity of Mary Hardin‐Baylor

Outline• Linear Periodization vs Daily Undulating Periodization• What is Autoregulatory Progressive Resistance Training? 

(APRT)• How does APRT compare with traditional periodization?• What does the research tell us about APRT?• Deciding to change to APRT• Did APRT work?• The data• Practical applications

Who We Are• NCAA Division III (no athletic scholarships)

• Located in Belton, TX• 3200+ students• American Southwest Conference

Basic Training PrinciplesOverloadVariationSpecificity

Linear vs. Daily Undulating

• Selye’s General Adaptation Syndrom (GAS)

• System will adapt to change to meet demands

• Must alter training volume and intensity

• System adaptation= no increases in strength

• Periodization avoids this issue through continuous change

Linear Periodization• Classic form of periodization• Breaks program into cycles

– Macrocycles– Mesocycles– Microcycles

• Increases in intensity• Decreases in volume

Linear Periodization• Primary Goals

– Reduction of overtraining potential

– Peaking at the appropriate time

– Provide maintenance for sport with specific season

Conditioning for Strength and Human Performance, Chandler and Brown, 2013

Daily Undulating• Proposed by Poliquin (1988)• Frequent alterations in intensity and volume• Changes occur weekly and/or daily• Results in shorter phases• Stresses neuromuscular system

– Continuous change– Helps overcome plateaus in training

Rhea, et al.  JSCR, 2002

APRE Background Information

• DeLorme PRE program (1950’s)• Progressive overload of quads after femur fractures

• Knight used model for rehab after knee surgery– Daily autoregulated progressive resistance exercise (DAPRE)

APRE—What It Isn’t• APRE is not. . . 

– A “lift what you want” model– An excuse for athletes to not lift hard– Mass chaos in the weight room– An unscientific way of increasing strength

APRE—What It Is• Type of periodization• Allows individual athletes to adjust daily/weekly• Increase strength at own pace• Program based on athlete’s individual strength and/or performance daily

• May maximize amount of strength gained– Individual response to training stimuli

What the Research Says

• Rhea, et al, 2002• LP vs DUP• Equated volume and intensity 

between groups• Max BP and LP evaluated• Significant differences observed• DUP had significantly greater 

strength gains on leg press• No significant differences in body 

composition or hypertrophy• Neuromuscular system?

What the Research Says

• Missouri Study (Mann, et al, JSCR, 2010)– APRT vs Linear Periodization (LP) in college athletes– 6 weeks of either APRE or LP (preseason)– 23 Division I football players– Comparisons between

• 1 RM bench press• Estimated 1‐RM squat strength• 225 bench repetition maximum

What the Research Says• Significant differences between groups

– 1 RM bench press (p=0.02)– Estimated 1 RM squat (p=0.05)– 225‐lb repetitions (p=0.02)

What the Research Says

• Buford (2007)‐no significant differences in strength increases between, LP, DUP, or WUP.

• Rhea(2002)‐DUP produced significantly greater gains than LP.

• Monteiro(2009)‐non‐linear periodization was more productive than LP.

APRE Protocols

http://www.nsca.com/ContentTemplates/PublicationArticleDetail.aspx?id=2147486476

APRE Adjustments

http://www.nsca.com/ContentTemplates/PublicationArticleDetail.aspx?id=2147486476

CRU Football and APRE

Code of THE CRU

• Injury Prevention

• Improve Sport Performance

• Mental Conditioning

Linear Progressive vs APRT

• Disrupting the “OLD REGIME”

• Becoming Educated

• Learning from others

• Making the Switch

Linear Progressive Off-Season 2011

• Format– 3 days of lifting– 2 days of running– 4 workout times– Power Movement every lift day– Stretched 2 days a week– Worked out 5 days a week– Full-body Workouts

Linear Progressive Off-Season 2011

• Core Lifts consisted of – Bench Press– Power Clean– Hang Clean– Squat – Hang Snatch– Clean and Jerk

Linear Progressive Off-Season 2011

• Periodization Formula for Core Lifts.

1. Weeks 1-4 = Hypertrophy Phase

2. Weeks 5-6 = Power Phase

3. Weeks 7-8 = Strength Phase

Sample PC 100 SN Bench 90 100 1 Leg Sq

Monday

Auxilery Lifts

POWER CLEANS 0.8 75 ) 8 / 1 0.8 80 ) 5 / 1 0.8 80 ) 5 / 1 0.9 85 ) 4 / 1 0.9 90 ) 3 / 1

TricepFRONT SQUAT 0.5 50 x 8 / 1 0.5 50 x 8 / 1 0.5 50 x 8 / 1 0.5 50 x 8 / 1 0.5 50 x 8 / 1 kickbacks 3 x 10

overhead extension 3 x 10

DB Military Press (Ball) ____ ) 10 / 1 ____ ) 10 / 1 ____ ) 10 / 1 ____ ) 10 / 1 Diamond Push-Ups 4 x 15

Skull Crushers 3x10

Jammer (Front) ____ ) 10 / 1 ____ ) 10 1 ____ ) 10 / 1 Dips 3x10

Shoulder Complex ____ ) 10 / 1 ____ ) 10 1 ____ ) 10 / 1 ____ ) 10 / 1Bicep

Chin Ups ____ ) 10 / 1 ____ ) 10 / 1 ____ ) 10 / 1 ____ ) 10 / 1 Alt. Curls 3x10, Hammer Curls 3x10

Biceps = 21's x 3

RDL'S (DB) ____ ) 8 / 1 ____ ) 8 / 1 ____ ) 8 / 1 ____ ) 8 / 1 Biceps = Buddy Curls 2x10

Leg Curls 4x10 (Super Set with front squat)

DB Complex ____ ) 10 / 1 ____ ) 10 / 1 ____ ) 10 / 1 ____ ) 10 / 1   Russian Twist  5x20Neck 4x10

ABS

Bi's/Tri's/Axillary

UMHB Football Off-Season 201170 100 Incline Squat 45

2011 Cru Football Tri-CruPOSITION Total

1 TE 2752 QB 272.53 DT 2654 OL 262.55 OL 262.56 WR 262.57 WR 2608 DB 2609 RB 252.5

10 DT 252.511 DB 252.512 OL 25013 OL 247.514 OL 247.515 DB 247.516 DB 24517 DB 24518 DE 24019 DB 237.520 RB 235

21 DB 232.522 DE 23023 DB 227.524 RB 227.525 WR 22526 DB 22027 OL 22028 TE 217.529 WR 21530 DB 21531 DB 21532 DT 21533 WR 21534 WR 212.535 LB 212.536 DB 21037 LB 21038 OL 207.539 LB 207.540 OL 207.5

2011 Cru Football 1000 lb. ClubPOSITION Total

1 OL 13402 DT 13053 DT 12754 OL 12555 OL 12506 DT 12457 TE 12408 OL 12009 OL 1180

10 OL 115011 RB 114512 LB 114013 OL 113014 TE 113015 DT 113016 OL 112017 LB 112018 DT 111519 OL 111020 RB 1110

21 RB 111022 OL 111023 DE 110524 OL 108025 OL 108026 OL 106527 OL 106028 WR 105529 QB 103030 DB 102531 OL 102032 DT 101533 LB 100534 LB 100535 OL 100036 RB 101037 RB 1000

2011 Cru Football Excalibur Athletes

• OL• WR• TE• RB• QB

• DT• DE• LB• SF• DB

• To be Excalibur:Meet Tri-Cru ExpectationsMeet Weight Expectation for Skill Position:

1,000 lb – QB, WR, RB, DB, SF1,100 lb – TE, FB, LB, DE1,200 lb – OL, DT

2011 Off Season produced 15 Excalibur Athletes

2011 Official Records

1 OL Bench 500

2 WR Vertical 40

3 QB Vertical 33

4 DT Vertical 31

5 TE 40 4.57

Autoregulatory Progressive Resistance Training

• Format– Split Routine– Core Lifts and Upper body Emphasis

on Mon/Thur. – Core Lifts and Lower Body Emphasis

on Tue/Fri– Fleetball/Stretch/Yoga on Wednesday– Conditioning/Running/Speed Training/

Agility Training was done after weights

APRT Off-Season 2012• Core Lifts

– Bench Press – Power Clean– Hang/Power Snatch– Deadlift (Half of work period)– Squat– Hang Clean – Push Press – Clean and Jerk

APRT Off-Season 2012• Periodization Formula for Core Lifts.• Wendlers 5/3/1 Concept

Week 1 Week 2 Week 3 Week 4

Set 1 65% x 5 70% x 3 75% x 5 40% x 5

Set 2 75% x 5 80% x 3 85% x 3 50% x 5

Set 3 85% x 5+

90% x 3+

95% x 1+

60% x 5

UMHB Football Off-Season 2012

“Call to Arms”

% Wt. Rep % Wt. Rep % Wt. Rep % Wt. Rep % Wt. Rep Monday Supplemental Workout

POWER CLEANS 0.55 49.5 ) 5 / 1 0.55 49.5 ) 5 / 1 0.55 49.5 ) 5 / 1 0.55 50 ) 5 / 1 0.55 49.5 ) 5 / 1

BENCH PRESS 0.55 49.5 ) 5 / 1 0.55 49.5 ) 5 / 1 0.55 49.5 ) 5 / 1 0.55 50 ) 5 / 1 0.55 49.5 ) 5 / 1

Hang Clean 0.50 50 ) 8 / 1 0.50 50 ) 8 / 1 0.50 50 ) 6 / 1 0.50 50 ) 6 / 1

Close Grip Bench Press 0.50 ) 10 / 1 0.50 ) 10 / 1 0.50 ) 8 / 1 0.5 ) 8 / 1 DB Bent Rows 3x10 (Bench/Ball)

Shoulder ComplexLateral Shoulder Raises 3 x 10

Lat Pull Ups ____) 12 / 1 ____ ) 12 / 1 ____ ) 12 / 1 ____) 12 / 1 Arnold Press 3 x 10

1 Arm Rows (Cluster set) ) 6x6 ) 6x6x ) 6x6 Skull Crushers 3 x 10

Spiderman Pushups ____) 14 / 1 ____ ) 14 / 1 ____ ) 14 / 1 ____) 14 / 1 Overhead Tricep Press 3 x 10

Bicep Curls 3 x 10

DB Military Press ____) 10 / 1 ____ ) 10 / 1 ____ ) 10 / 1 Hammer Curls 3 x 10

Alternating Supermans ____) 20 / 1 ____ ) 20 / 1 ____ ) 20 / 1 Static Curls 3 x 10

FILLER / POST CORE LIFTS

Cru Football 2012

“The Cost of Regret FAR EXCEEDS the Price of Discipline” – Peter Lowe

2012 Cru Football Tri-CruPOSITION Total

1 QB 2732 DT 2703 OL 2684 DB 2655 DB 2656 OL 2637 OL 2638 DB 2609 RB 258

10 QB 25311 DT 25312 DB 25013 DB 24814 DB 24815 WR 24016 WR 24017 OL 24018 WR 23819 K 23820 DB 225

21 DB 22522 OL 22523 DB 22524 DB 22025 RB 22026 TE 21827 DE 21828 LB 21829 DB 21830 DB 21831 TE 21532 WR 20833 OL 20534 WR 20335 DE 20336 DB 20337 WR 20038 OL 20039 DT 22040 WR 240

2012 Cru Football 1000 lb. ClubPOSITION Total

1 DT 15802 OL 14053 DT 14004 DT 12955 DT 12656 OL 12557 LB 12558 OL 12509 OL 1230

10 DT 123011 OL 121512 OL 120013 TE 118014 OL 117015 TE 115516 DE 115017 DB 115018 OL 113519 LB 113520 WR 113521 DB 1130

22 TE 112023 DE 111024 WR 111025 DE 107526 DE 106027 OL 105528 QB 105029 OL 105030 RB 104531 RB 103532 RB 103033 TE 103034 OL 102035 LB 101536 OL 101537 DB 101538 DE 101039 RB 100540 WR 100541 DB 100042 RB 1000

2012 Cru Football Excalibur Athletes

• 5 OL• 3 WR• 1 TE• 1 RB• 1 QB

• 3 DT• 2 DE• 2 LB• 2 SF• 1 DB

• To be Excalibur:Meet Tri-Cru ExpectationsMeet Weight Expectation for Skill Position:

1,000 lb – QB, WR, RB, DB, SF1,100 lb – TE, FB, LB, DE1,200 lb – OL, DT

2012 Off Season produced 21 Excalibur Athletes

2012 Official Records

1 SF Bench 3252 LB Bench 3703 SF Squat 5504 LB Squat 5605 DB Squat 5056 DE Squat 5557 QB Squat 4808 DT Squat 7659 DT Pro Agility 4.09

10 SF Pro Agility 3.8711 DB Pro Agility 3.81

1 DB Bench 3252 TE Squat 5603 WR Squat 5504 WR Pro Agility 3.855 DB Pro Agility 3.69

2012 Unofficial Records

LP vs APRTSide-By-Side Comparison

• Study Format – 20 Athletes – Tested each off-season in:

• 40 yd dash• Pro Shuttle• Bench Press• Power Clean• Squat• Vertical Leap• Height• Weight

LP vs APRTSide-By-Side Comparison

• Results– Significant improvement in:

• Vertical• Shuttle• Bench• Squat• Clean• Total Weight

QB 1 2011 2012Height 5'11" 5'11"Weight 176 185

40 4.6 4.59Shuttle 4.13 3.87Vertical 33 34Clean 225 255Bench 295 315Squat 315 480

OL 1 2011 2012Height 6'0" 6'0"Weight 290 265

40 5.22 4.96Shuttle 4.8 4.25Vertical 24 28Clean 275 335Bench 345 385Squat 515 525

LB 1 2011 2012Height 5'11" 5'11"Weight 210 225

40 4.58 4.6Shuttle 4.31 4.06Vertical 29 32Clean 300 325Bench 300 370Squat 450 560

Practical Application

• Allows for continuous adaptation

• Avoids stagnation• Accounts for “good” and “bad” days

• Allows athletes to progress when ready

• Another option for S&C programs

Thank You!

References• Bompa, TO, Haff, GG.  Periodization, Theory and Methodology of Training (5th Edition).  Human Kinetics, 2009. p11• Chandler, JT, Brown, LE.  Conditioning for Strength and Human Performance, 2nd Edition.  Lippincott Williams & Wilkins, 2013 

p. 350.• Helms, Eric.  Hot Topic:  Practical Auto‐Regulatory Strength Training. 

http://www.nsca.com/ContentTemplates/PublicationArticleDetail.aspx?id=2147486476• Mann, JB, Thyfault, JP, Ivey, PA, and Sayers, SP. The Effect of Autoregulatory Progressive Resistance Exercise vs. Linear 

Periodization on Strength Improvement in College Athletes. J Strength Cond Res 24(7): 1718–1723, 2010• Polquin, C.  Five Steps to Increasing the Effectiveness of Your Strength Training Program.  Natl Strength Cond Assoc. J.  10:34‐

39.  1988• Rhea, MR, Ball, SD, Phillips, WT, Burkett, LN.  A Comparison of Linear and Daily Undulating Periodized Programs with Equated 

Volume and Intensity for Strength.  J Strength Cond Res 16(2);250‐255.  2002