DevelopingaDivisionIIIProgram

UsinganAutoregulatory
ProgressiveProgramvs Linear
BrianBrabham,PhD,CSCS
AssistantProfessor
ExerciseandSportScience
UniversityofMaryHardinBaylor
LeeMunn,MS,CSCS
MarbleFallsHighSchool
MarcosGarcia,MS
UniversityofMaryHardinBaylor

Outline
LinearPeriodizationvs DailyUndulatingPeriodization
WhatisAutoregulatory ProgressiveResistanceTraining?
(APRT)
HowdoesAPRTcomparewithtraditionalperiodization?
WhatdoestheresearchtellusaboutAPRT?
DecidingtochangetoAPRT
DidAPRTwork?
Thedata
Practicalapplications

WhoWeAre
NCAADivisionIII(no
athleticscholarships)
LocatedinBelton,TX
3200+students
AmericanSouthwest
Conference

BasicTrainingPrinciples
Overload
Variation
Specificity

Linearvs.DailyUndulating
Selyes GeneralAdaptation
Syndrom (GAS)
Systemwilladapttochange
tomeetdemands
Mustaltertrainingvolume
andintensity
Systemadaptation=no
increasesinstrength
Periodizationavoidsthis
issuethroughcontinuous
change

LinearPeriodization
Classicformofperiodization
Breaksprogramintocycles
Macrocycles
Mesocycles
Microcycles

Increasesinintensity
Decreasesinvolume

LinearPeriodization
PrimaryGoals
Reductionof
overtrainingpotential
Peakingatthe
appropriatetime
Providemaintenancefor
sportwithspecific
season

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

DailyUndulating

ProposedbyPoliquin (1988)
Frequentalterationsinintensityandvolume
Changesoccurweeklyand/ordaily
Resultsinshorterphases
Stressesneuromuscularsystem
Continuouschange
Helpsovercomeplateausintraining
Rhea,etal.JSCR,2002

APREBackgroundInformation
DeLorme PREprogram(1950s)
Progressiveoverloadofquadsafterfemur
fractures
Knightusedmodelforrehabafterknee
surgery
Dailyautoregulated progressiveresistance
exercise(DAPRE)

APREWhatItIsnt
APREisnot...
Aliftwhatyouwantmodel
Anexcuseforathletestonotlifthard
Masschaosintheweightroom
Anunscientificwayofincreasingstrength

APREWhatItIs
Typeofperiodization
Allowsindividualathletestoadjustdaily/weekly
Increasestrengthatownpace
Programbasedonathletesindividualstrength
and/orperformancedaily
Maymaximizeamountofstrengthgained

Individualresponsetotrainingstimuli

WhattheResearchSays

Rhea,etal,2002
LPvs DUP
Equatedvolumeandintensity
betweengroups
MaxBPandLPevaluated
Significantdifferencesobserved
DUPhadsignificantlygreater
strengthgainsonlegpress
Nosignificantdifferencesinbody
compositionorhypertrophy
Neuromuscularsystem?

WhattheResearchSays
MissouriStudy(Mann,etal,JSCR,2010)
APRTvs LinearPeriodization(LP)incollegeathletes
6weeksofeitherAPREorLP(preseason)
23DivisionIfootballplayers
Comparisonsbetween
1RMbenchpress
Estimated1RMsquatstrength
225benchrepetitionmaximum

WhattheResearchSays
Significantdifferencesbetweengroups
1RMbenchpress(p=0.02)
Estimated1RMsquat(p=0.05)
225lbrepetitions(p=0.02)

WhattheResearchSays
Buford(2007)nosignificantdifferencesin
strengthincreasesbetween,LP,DUP,orWUP.
Rhea(2002)DUPproducedsignificantly
greatergainsthanLP.
Monteiro(2009)nonlinearperiodizationwas
moreproductivethanLP.

APREProtocols

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

APREAdjustments

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

CRUFootballandAPRE

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

UMHB Football Off-Season 2011

Sample

PC

100 SN 70

Monday

Bench 100 Incline

90 Squat 100 1 Leg Sq

45

Bi's/Tri's/Axillary
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
Tricep

FRONT 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

Shoulder Complex

____ ) 10 / 1

____ ) 10 1

____ ) 10 / 1

Dips 3x10

____ ) 10 / 1
Bicep

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
RussianTwist5x20
Neck 4x10
ABS

2011 Cru Football Tri-Cru

1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20

POSITION

Total

TE

275

QB

272.5
265
262.5
262.5
262.5
260
260
252.5
252.5
252.5
250
247.5
247.5
247.5
245
245
240
237.5
235

DT
OL
OL
WR
WR
DB
RB
DT
DB
OL
OL
OL
DB
DB
DB
DE
DB
RB

21
22
23
24
25
26
27
28
29
30
31
32
33
34
35
36
37
38
39
40

DB
DE
DB
RB
WR
DB
OL
TE
WR
DB
DB
DT
WR
WR
LB
DB
LB
OL
LB
OL

232.5
230
227.5
227.5
225
220
220
217.5
215
215
215
215
215
212.5
212.5
210
210
207.5
207.5
207.5

2011 Cru Football 1000 lb. Club

POSITION

OL

DT

DT

OL

OL

DT

TE

OL

OL

10

OL

11

RB

12

LB

13

OL

14

TE

15

DT

16

OL

17

LB

18

DT

19

OL

20

RB

Total

1340
1305
1275
1255
1250
1245
1240
1200
1180
1150
1145
1140
1130
1130
1130
1120
1120
1115
1110
1110

21

RB

22

OL

23

DE

24

OL

25

OL

26

OL

27

OL

28

WR

29

QB

30

DB

31

OL

32

DT

33

LB

34

LB

35

OL

36

RB

37

RB

1110
1110
1105
1080
1080
1065
1060
1055
1030
1025
1020
1015
1005
1005
1000
1010
1000

2011 Cru Football Excalibur Athletes

To be Excalibur:
Meet Tri-Cru Expectations
Meet Weight Expectation for Skill Position:
1,000 lb QB, WR, RB, DB, SF
1,100 lb TE, FB, LB, DE
1,200 lb OL, DT
2011 Off Season produced 15 Excalibur Athletes

OL
WR
TE
RB
QB

DT
DE
LB
SF
DB

2011 Official Records

1

OL

Bench

500

WR

Vertical

40

QB

Vertical

33

DT

Vertical

31

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

Set1

65%x5 70%x3 75%x5 40%x5

Set2

75%x5 80%x3 85%x3 50%x5

Set3

85%x
5+

90%x
3+

95%x
1+

60%x5

UMHB Football Off-Season

2012

Call to Arms
%

Wt.

Rep

Wt.

Rep

Wt.

Rep

Wt.

Rep

Wt.

Rep

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

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

50 )

Monday Supplemental Workout

DB Bent Rows 3x10 (Bench/Ball)

Shoulder Complex

FILLER / POST CORE LIFTS

Lat Pull Ups
1 Arm Rows (Cluster set)
Spiderman Pushups

____) 12 / 1
) 6x6
____) 14 / 1

____ ) 12 / 1
) 6x6x
____ ) 14 / 1

____ ) 12 / 1
) 6x6
____ ) 14 / 1

Lateral Shoulder Raises 3 x 10

____) 12 / 1

Arnold Press 3 x 10
Skull Crushers 3 x 10

____) 14 / 1

Overhead Tricep Press 3 x 10

Bicep Curls 3 x 10

DB Military Press
Alternating Supermans

____) 10 / 1
____) 20 / 1

____ ) 10 / 1
____ ) 20 / 1

____ ) 10 / 1
____ ) 20 / 1

Hammer Curls 3 x 10
Static Curls 3 x 10

Cru Football 2012

The Cost of Regret FAR

EXCEEDS the Price of
Discipline Peter Lowe

2012 Cru Football Tri-Cru

POSITION

Total

21

DB

225

QB

273

22

OL

225

DT

270

OL

268

23

DB

225

DB

265

24

DB

220

DB

265

25

RB

220

OL

263

26

TE

218

OL

263

27

DE

218

DB

260

28

LB

218

RB

258

29

DB

218

10

QB

253

30

DB

218

11

DT

253

31

TE

215

12

DB

250

32

WR

208

13

DB

248

33

OL

205

14

DB

248

34

WR

203

15

WR

240

35

DE

203

16

WR

240

36

DB

203

17

OL

240

37

WR

200

18

WR

238

38

OL

200

19

238

39

DT

220

20

DB

225

40

WR

240

2012 Cru Football 1000 lb. Club

POSITION

Total

22

TE

1120

DT

1580

23

DE

1110

OL

1405

DT

1400

24

WR

1110

DT

1295

25

DE

1075

DT

1265

26

DE

1060

OL

1255

27

OL

1055

LB

1255

28

QB

1050

OL

1250

29

OL

1050

OL

1230

30

RB

1045

10

DT

1230

31

RB

1035

11

OL

1215

32

RB

1030

12

OL

1200

33

TE

1030

13

TE

1180

34

OL

1020

14

OL

1170

35

LB

1015

15

TE

1155

36

OL

1015

16

DE

1150

37

DB

1015

17

DB

1150

38

DE

1010

18

OL

1135

39

RB

1005

19

LB

1135

40

WR

1005

20

WR

1135

41

DB

1000

21

DB

1130

42

RB

1000

2012 Cru Football Excalibur Athletes

To be Excalibur:
Meet Tri-Cru Expectations
Meet Weight Expectation for Skill Position:
1,000 lb QB, WR, RB, DB, SF
1,100 lb TE, FB, LB, DE
1,200 lb OL, DT
2012 Off Season produced 21 Excalibur Athletes

5
3
1
1
1

OL
WR
TE
RB
QB

3
2
2
2
1

DT
DE
LB
SF
DB

2012
Unofficial
Records

2012 Official
Records
1

SF

Bench

325

LB

Bench

370

DB

Bench

325

SF

Squat

550

TE

Squat

560

LB

Squat

560

WR

Squat

550

DB

Squat

505

WR

Pro Agility

3.85

DE

Squat

555

DB

Pro Agility

3.69

QB

Squat

480

DT

Squat

765

DT

Pro Agility

4.09

10

SF

Pro Agility

3.87

11

DB

Pro Agility

3.81

LP vs APRT
Side-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 APRT
Side-By-Side Comparison
Results
Significant improvement in:

Vertical
Shuttle
Bench
Squat
Clean
Total Weight

QB 1

2011

2012

Height

5'11"

5'11"

Weight

176

185

40

4.6

4.59

Shuttle

4.13

3.87

Vertical

33

34

Clean

225

255

Bench

295

315

Squat

315

480

OL 1

2011

2012

Height

6'0"

6'0"

Weight

290

265

40

5.22

4.96

Shuttle

4.8

4.25

Vertical

24

28

Clean

275

335

Bench

345

385

Squat

515

525

LB 1

2011

2012

Height

5'11"

5'11"

Weight

210

225

40

4.58

4.6

Shuttle

4.31

4.06

Vertical

29

32

Clean

300

325

Bench

300

370

Squat

450

560

PracticalApplication
Allowsforcontinuous
adaptation
Avoidsstagnation
Accountsforgood
andbaddays
Allowsathletesto
progresswhenready
AnotheroptionforS&C
programs

ThankYou!

References

Bompa,TO,Haff,GG.Periodization,TheoryandMethodologyofTraining(5th Edition).HumanKinetics,2009.p11
Chandler,JT,Brown,LE.ConditioningforStrengthandHumanPerformance,2nd Edition.LippincottWilliams&Wilkins,2013
p.350.
Helms,Eric.HotTopic:PracticalAutoRegulatoryStrengthTraining.
http://www.nsca.com/ContentTemplates/PublicationArticleDetail.aspx?id=2147486476
Mann,JB,Thyfault,JP,Ivey,PA,andSayers,SP.TheEffectofAutoregulatory ProgressiveResistanceExercisevs.Linear
PeriodizationonStrengthImprovementinCollegeAthletes.JStrengthCondRes24(7):17181723,2010
Polquin,C.FiveStepstoIncreasingtheEffectivenessofYourStrengthTrainingProgram.Natl StrengthCondAssoc.J.10:34
39.1988
Rhea,MR,Ball,SD,Phillips,WT,Burkett,LN.AComparisonofLinearandDailyUndulatingPeriodized ProgramswithEquated
VolumeandIntensityforStrength.JStrengthCondRes 16(2);250255.2002