By, Ryan Jernstrom – O2X On-Site Human Performance Specialist, CSCS, TSAC-F
Autoregulation in strength and conditioning refers to adjusting training intensity, volume, or load based on an athlete’s daily performance and readiness rather than following a fixed program. This approach allows for more individualized training, accounting for fluctuations in energy, fatigue, or recovery levels to optimize results.
The tactical athlete can be defined as an individual who must be ready for any given task at any given time. Their “game day” is not on a field against an opponent where they had weeks to study film and practice. They do not receive the game day schedule months out in advance, and there is more on the line than a trophy or a ring. For the tactical athlete, their “game day” is every day, and their “field of play” can mean the difference between life or death.
Due to the nature of their job, one of the biggest challenges for a strength and conditioning professional regarding training the tactical athlete, is the issue of consistency and inadequate recovery levels. With the high stress levels and the unpredictable environments that these athletes face on a day-to-day basis, these factors can take a toll on performance, both mentally and physically. For these individuals, this can create concern for prescribing set intensities in the tactical athlete’s program, as it can be difficult to gauge their readiness levels for each training day. Traditionally, training load is prescribed based upon an athlete’s percentage of their 1 rep max (1 RM). However, non-training factors such as environment, stress, sleep, nutrition, alcohol intake, amongst other things, all affect the tactical athlete’s readiness and performance. Furthermore, depending on recovery and fatigue, maximum strength levels can vary 10% to 20% per day. With all of this in mind, prescribing a set workload can be disadvantageous and a more flexible and adjustable training approach may be warranted to properly address the performance levels for the training day. How can we meet our tactical athletes at their current state of readiness each training day, even with all these unpredictable (and largely uncontrollable) factors? This is where an autoregulatory approach to training may come into play.
Autoregulation is a method of training that allows training variables, such as intensity, volume, and frequency, to be adjusted based upon daily fluctuations in performance as a result of training induced fatigue and/or non-training daily stressors. This creates a more optimal training environment and allows them to have a productive training session, even on their off days.
This type of training can be traced all the way back to 1945 when Thomas L. Delorme utilized a repetition max (RM) model where he experimented with 3 progressive sets of 10 repetitions building up to a 10-repetition max (RM) on an isolated exercise for rehabilitation on injured World War II service members. He used a heavy iron boot attached to a pulley system and instructed the service members to perform 3 total sets of leg extensions. 1 set of 10 reps at 50% of estimated 10 RM, 1 set of 10 at 75% of the estimated 10 RM, and finally 1 set of 10 at 100% of the estimated 10 RM. When the service member could perform more than 10 repetitions, the weight was progressed accordingly in the next session. This was where the basis of many other variations of autoregulatory training started and how the classic “3 sets of 10” was permanently branded into the entire fitness community.
Another method of autoregulatory training is the Reps in Reserve (RIR) and the Rating of Perceived Exertion (RPE) scale. RIR is exactly how it sounds, it is a prescribed intensity level that allows one to train a certain number of reps away from concentric failure. For example, three sets of five reps (3×5) on back squat at 2 RIR would indicate that the athlete needs to utilize a weight for all three sets that would allow him or her to remain two reps shy of concentric failure. RPE is a similar model in which the intensity is rated on a scale of 1-10, 1 being no effort at all and 10 being maximal effort, no more weight or reps can be done. For example, if an athlete were prescribed 3×5 on a barbell back squat at an intensity level of RPE 9.5, this would indicate that the athlete must complete all three sets at a weight where they are capable of adding slightly heavier weights but would have not been able to perform another rep for the set. This method of training is excellent, as it can scale the load to the individual. However, a potential limitation of this approach is that the beginner lifter may lack the experience necessary to scale their effort accurately on the RPE or RIR scale due to their low training age.
Lastly, another option is Autoregulatory Progressive Resistance Exercise (APRE) developed by Dr. Bryan Mann. There are three different phases within APRE: APRE 10, APRE 6, and APRE 3. APRE 10 is focused on hypertrophy, APRE 6 is focused on strength and hypertrophy, and APRE 3 is focused on strength and power. In this model, much like Delorme’s Progressive Resistance Exercise, the athlete has two warm up sets and two working sets. The protocol varies slightly depending on the goal but let’s use APRE 6 as an example. Set one, the athlete would warm up to 10 reps at 50% of their estimated 6RM for the day. Set two, the athlete warms up to 6 reps at 75% of their estimated 6RM for the day. Set three is the athlete’s first working set at 6+ reps at 100% of their estimated 6 RM for the day. In this set, the athlete is instructed to do as many reps as possible with the goal of at least 6 reps. If they are well recovered or simply underestimate their abilities for the day and accomplish over 8 reps, they may add weight on the bar for the final set. On the other hand, should they overestimate their abilities for the day and perform less than 5 reps they must reduce the load for the fourth set. If they were accurate in their estimation of their 6 RM for the day, and achieved 5-8 reps, they would keep the same load on the bar for the fourth and final set. Set four is known as the adjusted set, here the athlete would either add, decrease or keep the load the same, depending on their performance on set three. The value of this is often overlooked. While the coach controls the overall desired outcome for the training session, the load is solely based upon the individual athlete’s daily readiness and is easily scalable to their exact needs. Many of my tactical athletes have utilized this training approach and have achieved great success from these methods. Although, from personal experience, I do recommend keeping them 1-2 RIR on sets 3 and 4, if they are new to resistance training because of their lack of training experience.
With so much uncertainty and unpredictability in the tactical athlete’s schedule, the use of autoregulation is a valuable tool for this population. Each athlete responds to training at different rates and utilizing a more flexible means of programming may allow the tactical athlete to maximize their strength over a given training cycle. Adjusting the intensity based on their recovery level on a day-to-day or week-to-week basis provides the tactical athlete with the best chances of training success and is a sound method to improve resiliency and performance. Keep in mind, for a beginner lifter, the first 6-10 weeks of training are mostly neurological and then structural changes occur. It is important to develop a sound foundation by establishing movement patterns and allowing time for anatomical adaptation to occur prior to a new athlete starting a strength training program.
References:
1. Mann, J. B., Thyfault, J. P., Ivey, P. A., & Sayers, S. P. (2010). The effect of autoregulatory progressive resistance exercise vs. linear periodization on strength improvement in college athletes. Journal of Strength and Conditioning Research, 24(7), 1718–1723. https://doi.org/10.1519/JSC.0b013e3181def4a6
2.Lorenz, D., & Morrison, S. (2015). Current concepts in periodization of strength and conditioning for the sports physical therapist. International Journal of Sports Physical Therapy, 10(6), 734–747.
3.Todd, J. S., Shurley, J. P., & Todd, T. C. (2012). Thomas L. DeLorme and the science of progressive resistance exercise. Journal of Strength and Conditioning Research, 26(11), 2913–2923. https://doi.org/10.1519/JSC.0b013e31825adcb4
4. Larsen, S., Kristiansen, E., & van den Tillaar, R. (2021). Effects of subjective and objective autoregulation methods for intensity and volume on enhancing maximal strength during resistance-training interventions: A systematic review. PeerJ, 9, e10663. https://doi.org/10.7717/peerj.10663
About O2X On-Site Specialist Ryan Jernstrom:
Ryan is an O2X Strength and Conditioning On-Site Specialist. Ryan has a Bachelor’s Degree in Exercise and Sports Leadership from Warner University. Ryan has 6 years of experience in the strength and conditioning coaching space, with over 3 years of that time, in the tactical setting. Ryan’s most previous position was at both Joint Base Lewis-McChord and Fort Bragg working with the U.S. Army’s H2F team where he was responsible for designing and implementing training programs that aligned with the unit’s mission. Ryan has worked with Field Artillery and Medical Brigades during his time training the Army. His involvement and integration with his units allowed him to work closely with the command teams to help establish programs that would help them optimize their performance and be ready for any given task at any given time.
Prior to his time with the Army, Ryan coached at Division 1, 2, and NAIA universities. He worked with over a dozen different teams and has experience coaching sports such as bowling, all the way to football. He dedicated his work to keep his athletes healthy by using various training methods to adapt to the individual needs of each sport.
About O2X Human Performance:
O2X Human Performance provides comprehensive, science-backed programs to hundreds of public safety departments, federal agencies, and the military. O2X works with clients to elevate culture, improve mental and physical wellbeing, support healthy lifestyles, and reduce healthcare costs associated with injuries and illnesses. Driven by results and cutting edge research, O2X programs are designed and delivered by a team of Special Operations veterans, high level athletes, and hundreds of leading experts in their respective fields of human performance.
