www.inno-sport.net
Inno-Sport Training Basics

An Introduction To Auto-Regulatory and Neuro-Dynamics Training

"It is better to spend one year on instruction and three years of rapid progression than four years of slowed progress from a cookie-cutter set up" -Dietrich Buchenholz

Although I hope you find this information informative and helpful it is not meant to be an entertaining article but rather more of a handy beginning reference guide to introduce the concepts of Auto-Regulatory training and Neuro-dynamics. The information covered here should make it much easier for those who are just starting out with the auto-regulatory method of volume management in their training and I also hope it will be helpful for those who better want to understand the basic introductory how’s, why’s, and what’s of Dietrich’s system. Getting into and exploring every detail covered in The Sports Book is beyond the scope of this, but it should enable anyone to better be able to comprehend and apply the information covered on the website starting right now.

Key Points To Cover:

1. Auto-regulatory basics and tidbits
2. Training Brackets
3. The nervous system
4. Assessing nervous system function and lean (testing)
5. The muscular system
6. Understanding Drop-Offs
7. Calculating Drop-Offs
8. Understanding Training Cycles
9. Super 7 training terms explained (modality, bracket, toleration, capacity, arrangement, method, movement)
10. Exercise Abbreviations and Explanations
11. 2 sample workouts and how to incorporate them into AREG training

Auto-regulatory(AREG) basics

Auto-regulatory(AREG) refers to a volume management system used to regulate individual differences in work capacity and allow these differences to be self governed and applied.

There is nothing fancy about AREG training and anyone can start implementing it immediately without changing your training structure. All you have to do is let performance be your guide. Your absolute ability will fluctuate daily and so will your work capacity. The real benefit of Auto-regulatory training is it allows us to take advantage of these normal fluctuations.

The easiest aspect of AREG training to comprehend is that the amount of time or rest that you take between training sessions is commensurate with the level of fatigue that you induce with a training session. If nothing else, you should pay attention to the importance of managing fatigue rather than simply creating fatigue. The level of super-compensation, or progress, that you make from your training is commensurate with the degree of fatigue induced. If you can match the correct amount of fatigue inducement from your training with the frequency of your training, superior progress is a result.

If aspects of your training like fatigue, frequency, and recovery are matched correctly than the amount of fatigue you induce in a session will reciprocate into about an equal amount of super-compensation the next session. For example, a fatigue inducement of say 6%, or a 6% drop off in performance should consistently yield up a 6% increase by the next session if everything is adhered to properly. Although this won’t always occur, it should occur often enough. Progress should always be evident and anything less than a 1.5% gain between sessions is unacceptable and means something is amiss in fatigue, frequency, recovery, or programming.

You can account for fatigue by measuring reps, load, time, height, and paying attention to your performance. Progress can be measured as either an increase in absolute ability for a specific task, or an increase in work capacity.

For those who are anxious to learn how to begin incorporating this stuff immediately there is a sample very basic workout towards the end. However, it’s probably a lot easier if you first understand the basics of all the various components so that you can optimize your approach.

Various Tidbits on AREG

- The degree to which compensation raises above the initial level between sessions (progress) is directly proportional to the degree which fatigue is administered in the previous session. The goal is to manage, calculate, and take advantage of the body's super-compensation cycle, mainly paying attention to the nervous system.

- The nervous system controls every cell, tissue, and organ in the human body. Movement can be classified into several modes but the nervous system is the common thread of movement production and movement reaction. Neuro-dynamics is the dictation of this control center.

- The nervous system is the most important factor in performance and not the muscular system. At the structural level, a group of slow twitch fibers will transform to fast twitch fibers if the electrical impulse that activates them is of fast twitch character. One should start from the inside out and manipulate the speed(rate), level(magnitude), and duration(length) of these neural signals that initiate and relax movement to produce the desired performance.

-The nervous system is what is responsible for sport carryover. Local adaptive changes (changes in muscle size etc.) have been found far inferior to central, dominating characteristic changes of the internal system. An example of this is a small woman lifting a car off of her child in a life or death situation. Once the system can manage and displace the desired input from the center (nervous system) then it is the appropriate time to address local contractile systems as they carry out what the nervous system tells them. Muscle fiber type can change if the neural impulse changes so the transformation theory holds true if the demand to do so is appropriate, which validates the idea of working from the inside out rather than the outside in.

- A 6% drop-off in performance in a training session should yield a 6% elevation in performance the next session of the same type and same motor units if the fatigue is administered properly and recovery is proper. This won't always happen to such a large extent, but following the bodies natural rhythms it should happen often enough. This makes it possible for extremely rapid progress.

- If progress is not made during a session then something is amiss in fatigue management, recovery, or training prescription. Progress should be consistent. Usually lack of progress is caused by too much fatigue and not enough recovery but can be due to any number of factors.

- Only 30% of the concentration of a coach should be on training and how to administer fatigue. The majority should be spent on raising performance.

- Psychological output must increase 6.5% to yield a 1% increase in performance

- The nervous system takes 2-3 times as long to super-compensate than the muscular system.

- Drop offs, cycles, and training frequency and their relationships are based on neural and psychological super-compensation. Little attention is paid to muscular soreness.

- Energetical elements (the structural fibers etc.) won't recover from a working set of considerable magnitude for up to 12 hrs later, explaining loss of strength per consecutive set.

- There are 24 weeks in every year that an athlete will have a slight increase in recovery ability and this value fluctuates on average once every 2 weeks.

- On 6 occassions average during the year there will be a sharp rise in recovery ability, typically every 2nd month.

- Training must include variance every 2 weeks with a brief but sharp rise in volume every 2 months.

- An athlete needs to modify 1 to multiple tactics of his training program every 2 weeks. He also needs to make adjustments to 1 or more of his restoration methods during the same time.

Rule of thirds

It will take you an average of 1/3 the amount of the drop off from the last training session in days to repeat that performance again - And another 1/3 in days to super-compensate and progress above that performance. So, if a 6% drop-off or level of fatigue is induced in a session, it will take you 2 days to repeat that performance (1/3 of 6%=2 days), and another 2 days to rise above that performance (2/3 of 6%=4 days).

Brackets

Brackets may seem similar to basing work on "energy systems" (ATP/CP, Glycolytic) etc., but are more specific and based on time of work duration. They are divided up into 4 categories relating to time rather then repetitions. One advantage of this is using repetitions to calculate sets and work is inefficient because the speed of movement and range of motion changes with each exercise. A given set of "x" number of reps can target different qualities based upon the speed of movement and the joint range of a particular exercise. A good example of this is comparing a set of 10 squats to a set of 10 barbell shrugs. The movement in the shrug is much shorter thus the same number of repetitions will have different effects.

Anaerobic response-(An1) 0-9 seconds Reaches threshold at 4.5 seconds. An average athlete will either fail or complete a lift within 4.5 seconds but it can range from 2.5-9.5 depending on Neuro-Dynamic tendencies.

Anaerobic response work consists of work performed for a maximum of 9 seconds or less, with the exercise and performance scheme determining whether that exercise focuses on speed, power, or strength - and whether the exercise stresses muscular (frictional) units or elastic (reflexive) units such as the tendons/fascia/series elastic component.

To Illustrate:

One could throw punches as fast as possible for 9 seconds or less which would constitute speed work in the anaerobic response bracket (An1).

One could perform reactive acceleration bench presses for a total of 9-seconds, which would constitute power work in the anaerobic response bracket.

Or one could perform an isometric bench press for 9 seconds, which would constitute strength work in the anaerobic response bracket.

Anaerobic reserve (An2) 10 to 40 seconds. To identify your individual anaerobic reserve capabilities you must find out how long sub-maximal work be maintained at max speed. The average at 63% of a lift is 27-32 seconds. Perform a 63% bench press without locking out all the way and stopping a couple of inches off the chest. Find how long you can move the weight before reaching a sticking point. This time will tell you the upper range of your individual anaerobic reserve capacities. Performing work in this bracket can often serve as a foundation for work in the lower brackets.

Anaerobic reserve is broken down into lower bound and upper bound.
Lower bound anaerobic reserve work is work ranging from 10-25 seconds.
Upper bound is work ranging from 25-40 seconds and your upper limit will be identified by your anaerobic reserve test.

Aerobic response- From 40-70 seconds - Generally for anaerobic athletes this bracket is only used for purposes of building muscle for appearance.

Aerobic reserve- Above 70 seconds - anaerobic athletes need not be concerned with this.

Neuro-dynamics

There are 3 general classifications of work or modalities contrived from the electrical influence that internal or external means have on recruiting motor units. The way that tension is activated and sustained and to the degree of involvement are all part of the reasoning for these descriptions.

Neuro-rate(speed)- This is movement associated with the quickest neural rate and transmission. Examples of neuro-rate movements are tapping the hands and feet as fast as possible, cycling the legs, and other movements that require speed above all else.

Neuro-Magnitude (level)- This is movement that is associated with the greatest electrical activity, tension recruitment, and force manipulated (motor unit recruitment) - Examples of neuro-magnitude dominant events are activities associated with the greatest power displayed with great acceleration. Reactive activities fit well into this modality and they include exercises such as bench press throws and catches, depth jumps, jump squats, etc. Neuro-magnitude dominant activities show the highest level of absolute neural output.

Neuro-Duration(length of neural output or strength)-This is movement that is associated with the length of the electrical activity. The ability to struggle against a heavy load or display strength is an example of neuro-duration work.

Neuro-Dynamic Combinations

Speed as in a sprint is comprised of both neuro-magnitude and neuro-rate capacities. Neuro-magnitude would be the level of force you put into the ground with each stride (magnitude of force). Neuro-rate would be the speed at which your limbs move (stride rate). Keep in mind in this situation that neuro-magnitude also relies on neuro-duration capacity.

Strength is a combination of neuro-magnitude and neuro-duration functions. Magnitude would be the ability to apply a maximal level of electrical energy against the load, where duration would be the length of time you can apply that energy.

Testing Deficiencies

To determine what type of work to focus on you should use specific tests to assess your deficiencies on the neuro-dynamic scale:

Neuro-duration test- A 1rm bench press is tested. It will take anywhere from 0-10 seconds for you to complete it timed from the start of the eccentric to finish. Neuro-rate (speed) dominant athletes will complete it in 3.5 seconds or less. Neuro-duration (strength) dominant athletes will complete it in 5.5 to 9.0 seconds. Athletes who are neither duration or rate dominant will complete it in 3.5-5.5 seconds.

One who is neuro-rate (speed) dominant should optimally train to address his neuro-duration or strength deficiency. If you were a competitive lifter and were speed dominant, a gain in your lifting ability can be made by using neuro-duration training. This will increase your neuro-magnitude ability and when combined with your neuro-rate will advance your progress quickly.

On the opposite side one who is neuro-duration (strength) dominant should be trained to address his deficiency, in this case neuro-rate (speed).

Neuro-Magnitude Test

This test will assess your Neuro-Magnitude function.

The test involves performing a max single reactive bench press. This entails that you start at the traditional/top position. You will then rapidly release your hands, release agnostic tension, and snap your hands back to nearly full ROM. This release period will of course cause the bar to fall. For a successful lift to be
counted, it should be noted that 12 cm (5 inches) of separation between the
hands and the bar must be obtained. The initiation of contact must be made within 5-9 cm (2-3.5 inches) from the chest. The braking phase, or the distance the bar travels after the initial hand to bar contact to zero acceleration, must not exceed
4 cm (1.5 inches) to count as a successful attempt. From there, you will simply lock out the lift and rack it.

Note: the reactive phase (switch from down to up) should be extremely rapid especially when compared to traditional bench press techniques. Even though the description may sound as though the bar is slowed, you should strive for continuous, rapid movement.

Next, you use the relative 1RM achieved, in percent, compared to your traditional max in order to determine neuro-magnitude function and/or neuro-rate or neuro-duration lean. You can then use this information to determine which components are necessary in order to advance performance.

62.5% is the fence, above represents neuro-rate and/or elastic dominant movement and below represents neuro-duration and/or frictional dominant movement.

99% of all athletes should test within 51% and 74% and anything out of this range almost always indicates an invalid test performance.

Many other tests can be used to determine deficiencies. Your optimal training focus should be structured based on how you are functioning and adjustments and assessments are done on the fly and not pre-programmed months in advance. The goal is to always know what the deficiencies are and address them accordingly. Break the goal or end result down into separate components, then address which needs to be brought up. This will vary depending on the sport and the individual. For example, a powerlifter will generally require more neuro-duration work and a sprinter more neuro-rate work.

Next, address which training methods/modalities are direct for each area (rate, magnitude,duration), which training methods are supportive for each area, and which areas the athlete is lacking in and train accordingly to quickly build up performance in any area.

Each exercise will incorporate both a bracket (anerobic response, anaerobic reserve) and a modality (neuro-rate, neuro-magnitude, neuro-duration).

In order to optimize progress one should strive to identify, address, and strengthen both their modality deficiencies and there bracket of work weaknesses.

Types of Strength

Muscle strength vs Reactive strength

Frictional strength- Also known as "muscular" strength. Frictional describes the actions of the actin and myosin filaments during a muscular contraction. Frictional strength becomes more important the longer the duration of movement is and the heavier the load. Neuro-duration dominant athletes will also tend to use more frictional strength, often even when executing what should be a reactive dominant movement (depth jump), often due to the programming that has been induced by prior training.

Reactive/Elastic/Plyometric strength- Refers to the non-contractual muscular elements, the tendons, fascia, and ligaments. These structures store energy during a stretch and then release it during a contraction much like a spring. Reactive strength generally becomes more important the faster the speed of movement and the less loading is involved.

Together the combination of frictional strength and reactive strength make up your static-spring proficiency. Sporting movements requiring speed are reactive dominant but reactive movements also need a strong base of frictional strength in order to add stability. The importance of stability for a reactive movement can be thought of as the "stiffness" of a set of shocks on a vehicle. Too loose and your in for a bumpy ride. Too stiff and your in for a bumpy ride as well!

To illustrate the need for individuality, different athletes can accomplish the exact same sporting task via Reactive or Muscular dominance. To illustrate this, consider the batting prowess of baseball players Gary Sheffield and Jeff Bagwell. Both of them are able to hit the ball with superior power, but Sheffield relies more on elastic recoil and reactive ability whereas Bagwell relies more on muscular strength. Should they be training the same? No. To increase his batting prowess even more Sheffield could simply strength train with neuro-duration methods to increase his frictional or muscular strength while maintaining his reactive ability, which he could do by simply keeping up with batting practice twice a week. In contrast, Bagwell who is already muscular strength dominant in his movement would need to increase his reactive/recoil ability. If he continued to develop muscular strength eventually his bat speed will actually decline. So he needs to do the opposite to enhance his static-spring proficiency - Develop more reactive ability while maintaining his muscular strength.

Understanding Drop offs

Drop-offs can be considered the same thing as fatigue or fatigue inducement. They are illustrated by percentages. One will "drop off" or "fatigue" a certain amount each session depending on their training cycle.

Drop-offs can be calculated using weight, time, reps, or height (height of jump, height of object thrown etc.) In simplistic terms, one establishes an initial best performance or absolute for the training session and then continues training until he/she drops off a certain pre-determined % of fatigue.

Determining Drop-Offs

The simplest way to comprehend this is to understand how to calculate drop-offs by using reps and load in traditional exercises using resistance training. Glance through the following charts and then read the example below to learn how to do this.

Calculating drop off margins using repetitions

0-6 repetitions: yield a drop-off margin of 3-5% per loss of repetition
6-12 reps: yield 2-3% value per loss of repetition
12-20 reps: yield a 1-2% drop-off value per loss of repetition

Calculating drop off margins using load

Simply subtract the % drop off from the load achieved in that movement.

Example:
You bench press 300 lbs for 10 reps in your first working set and establish this as your "initial" or maximum effort for the day. You train every 4 days so we apply the rule of 1/3rds. Remember from above it takes an average of 1/3 the % drop off induced in a session in days to recover from that session, and another 1/3 to super-compensate from that session. So in this example if you are training these particular motor units every 4 days we come up with a drop off or level of fatigue inducement of 6%.

The result for a working 6% drop off in the bench press in this example is either 282 lbs (300 - 6%)(load method of fatigue) or 7-8 reps (repetition method of fatigue).

The repetition training method would entail you to lift 300 lbs until only 7-8 reps are attainable, or to decrease bar poundage as fatigue is realized (maintaining 10 reps per set) until 282 lbs is left on the bar.

If the sub-maximal training method is used then all sets after the initial should calculate in the drop off margin for the load or reps to be used. This would mean lifting 282 lbs until 10 is maximal, or repeating sets with 300 lbs and 7 reps until he could no longer get 7 reps.

Example of an athlete training for speed

Here’s another example using the time method of fatigue inducement. You wish to increase your speed so you go out and run 40-yard dashes. You work up to your best effort of the day, which is lets say 4.5 seconds. Calculating a 6% drop-off would give you .27 seconds. You would add this to the 4.5 giving you 4.77 seconds. (the time method of fatigue inducement)

Now, if you wished to increase your absolute speed (pinnacle capacity) you would continue running maximal sprints until you could no longer run faster than 4.77 seconds over the 40 yards. This is also called the pinnacle capacity of fatigue inducement.

If you wished to increase the amount of time you could maintain near absolute speed, or work capacity for the specific work (such as a soccer player who has to run fast for many consecutive bouts over extended time), you would determine your absolute and then run sub-maximal 4.77 second sprints continuing on until you could no longer maintain that speed. This is also called the prime method of fatigue inducement.

In this sprinting example an increase in capacity of work would mean that you can now run more sprints above the 6% cut off point (drop-off margin). And, of course, an increase in absolute performance means you can run faster than 4.5 seconds for 40 yards. In order to improve the absolute also requires a time when work capacity must be increased and vice versa.

Individualities of Fatigue and Reciprocation

The amount of fatigue induced per session and the ability to reciprocate that fatigue into enhanced performance in the next session will vary somewhat between individuals and respective modality work. A 6% fatigue inducement for neuro-duration work may produce a 6% improvement for one individual whereas another individual will see his best results with a 3% fatigue inducement. This will also vary depending upon whether the work is neuro-rate, neuro-magnitude, or neuro-duration. The goal is to strive for the greatest improvement from the least amount of work. This means that if you increase 4% from a 4, 5, and 6% fatigue inducement, then you should stick with 4% fatigue. The best way to determine the appropriate fatigue is to start at 6% and then adjust by 1-3% in either direction.

Rest Intervals

Rest intervals will be self administered- for the most part as you will have two training goals in mind:

(1) Increase the capacity of work for the specific work
(2) Increase your best performance for the specified work.

Taking appropriate rest intervals will ensure you are not rushing back to work too soon, which would only produce wasted effort. The average rest interval will be between 3-8 minutes between hybrids.

Exercise Hybrid Rotation

One thing to understand is that a training session is arranged so that each exercise receives ample stimulation. If you were to do all sets of one exercise before moving on to another, the 2nd exercise would obviously receive less of a training effect and so on. To ensure consistency in exercise benefits and drop offs, exercises should be cycled one after the other in both antagonistic and sequential fashion. So, perform exercise #1, then to exercise #2, then to exercise #3, then to #4, and back to #1 etc.

Cycles- Fatigue vs Frequency

A frequency cycle is a cycle in which frequency of training is addressed rather than fatigue. A fatigue cycle is a cycle in which fatigue in each session is more important than the frequency of those sessions.

An example of a frequency cycle is a cycle with each session repeated every 4 days with 6% fatigue inducement.

An example of a fatigue cycle is a cycle with each session repeated every 6-7 days with a 10-12% fatigue inducement.

Athletes need both frequency and fatigue cycles with optimum amount being 4:1 or 6:2 ratio of frequency to fatigue.

To illustrate, one trains with a 6% drop-off so how often will he be training? Remember the rule of 1/3s. It takes 1/3 the % drop off in days to recover from a session, and another 1/3 to peak the super-compensatory cycle. So on a (4:1) fatigue to frequency scale this athlete would do 4 consecutive frequency cycles, training every 4 days, or 17 days total - training with a 6% drop off in all exercises for each session. Then he would do 1 "fatigue" cycle. A fatigue cycle is the practice of initiating around 10% fatigue or drop-off an average of once every 7 days. So, this athlete would then train with a 10% drop-off for one session and rest 7 days before repeating the frequency cycle.

On a 6:2 fatigue/frequency cycle one would do 6 consecutive "frequency" cycles followed by 2 consecutive "fatigue" cycles. (6:2 frequency/fatigue ratio).

Super 7 Training Priorities For Organizing and Structuring Training

Terms:

1. Modality-the type of work- neuro-rate (speed), neuro-magnitude(absolute level), and neuro-duration(length of force application) referring to the nervous system and frictional vs elastic referring to the muscular system.

2. Bracket- (Anaerobic 1, Anaerobic 2, Aerobic 1, Aerobic 2)- refers to the length of the work.

3. Toleration (Fatigue vs Frequency) Refers to whether the training is structured on a frequency basis or fatigue basis. Frequency training would entail training more frequently with less fatigue induced, (every 4 days with 6% drop-offs) whereas fatigue would entail training less frequently with more fatigue.(every 7 days with 10% drop-off) Toleration is usually illustrated something like the following "6:2 toleration with 6% fatigue on a 4 day scale." This would mean performing 6 consecutive workouts with 6% fatigue inducement every 4 days, followed by 2 workouts with 10-12 % fatigue every 6-8 days.

4. Capacity (Pinnacle/Prime) Is the drop off set up to increase absolute performance (1rm, speed, height jumped etc.) or to increase the working capacity of a lower then absolute performance? If it is set up to increase absolute or pinnacle, then you would find your absolute maximum effort for that day, and then continue performing sets or reps until your performance from that absolute dropped off by 6%. This leads to a quicker drop off then the prime method.

In the prime method, work capacity is increased. That is, you would find your absolute for the day, subtract 6% (on a 4 day frequency scale) off of that and continues doing sets or reps until you could no longer manage.

A baseball closer would train the "pinnacle" method since he throws relatively few pitches per game in comparison to a starter and the pitches he does throw all need to be near maximal effort. On a 6% drop-off, if he throws a 100 mph fastball maximum he would continue to throw as hard as he can until he could no longer throw 94 m.p.h. (the pinnacle method of fatigue inducement). A baseball starter who needs to throw 100 pitches a game - throwing the same max 100 mph fastball as the closer would subtract 6%, and continue throwing 94 m.p.h. fastballs until he no longer could hit 94 mph. (the prime method of fatigue inducement).

There is a need for both Pinnacle (absolute) abilities and Prime (capacity) abilities for most all athletes. An increase in pinnacle capacity doesn't mean an increase in prime capacity and the converse is also true.

A powerlifter will need to get his share of pinnacle work in since this will be demanded of him on meet day, but can also benefit from prime work because it will enable him to increase his work capacity which will allow him the ability to train more often or at a higher percentage of fatigue. A soccer player will rely heavily on prime capacity of work, but will need to also pinnacle capacity to improve his absolute speed. An athlete who increases his volume tolerance and work capacity will lay a foundation for future achievements. Increase your capacity of work and you increase your toleration ability, which will increase adaptability rate.

If your initial absolute performance (increase in absolute amount weight lifted, reps, sprint time, jump height etc.) takes a major jump in performance in a session then you can expect your work capacity to take a negative dip the next session. This is necessary. Likewise, if you experience a major rise in work capacity then you may not see the best results the next session, but the foundation has been placed to see tremendous developments very soon (1-3 sessions away usually).

5. Arrangement (Mixed/Parallel/Sequential) Refers to how the training sessions are arranged in a cycle.

6. Method- refers to the type of exercise employed (tradition training PIM, Reflexive firing isometrics, Oscillatory-Isometrics etc.)

7. Movement (Angle-Direction)

Appropriating weight- Another important thing to note is that when figuring load you need to factor your bodyweight into the load. For example, you’re doing bench presses and they call for you to use 50% of your 1rm. Say your 1rm is 100 lbs and you weigh 100 lbs. First you need to determine how much of your bodyweight is involved in the movement. Here is a chart that will help

Bench press- 15%
Squat - 85%
Deadlift- 40-55%
Military Press- 15%
Reverse Hyper- 40-60%
HF Abs- 47%
Manual G/Ham- 90%
Machine G/Ham- 65%
Biceps/Triceps- 6%

So in this case you would add 15% of your bodyweight into the bench press total giving you 115 lbs. You would then take 50% of this, or 57.5 lbs and then subtract out your bodyweight factor, giving you a total of 42.5 for 50%.

Factorizing Work

Now what if you are working on a prime work capacity scale and can achieve say 28 sets in a specific movement before dropping off the desired fatigue % and you are training every 4 days? In this case you could either:

A. Take all 28 sets on one day.
B. Evenly divide throughout the 4-day scale, taking 7 sets each day.
C. Wave the volume throughout the 4-day scale using the 60% principle. The lower volume days will consist of 60% of the volume of the higher volume days resulting in.

Day 1: 10 sets
Day 2: 6 sets
Day 3: 8 sets
Day 4: 4 sets

The time to consider this is when your work capacity integer, or number of sets you can perform above drop-off; greatly exceeds your frequency integer, or the frequency of your training, in this case every 4 days.

Training Exercise Explanations and Abbreviations

Isometric- No movement takes place

Pliometric- Traditionally known as the negative phase of a movement

Miometric- Traditionally known as the positive phase of a movement.

Plio-Iso-Miometric Method (PIM)- Traditional training. Movement starts with a pliometric (lowering) followed by an isometric as the movement shifts from pliometric and then the isometric is followed by miometric, or the contraction phase. So, in simplistic terms, lower, stop, press. Even though the isometric, or stopping point is neglible in most traditional PIM movements, movement must still stop in one direction before it can start in the opposing direction.

Miometric Method (MIO)- Consists of positive only repetitions. You execute just the shortening phase of the lift. Weight must be paused in one way or another before each rep. Suspended in chains, power rack, floor, bench, or any other immoveable object that allows you to take a rested pause between reps. Take a 2-4 second pause between repetitions to focus on starting strength.

Isometric Method (ISO)- Consists of either pushing a weight into an immoveable object (partner pressing down on the weight or pressing against pins) or holding a weight in a position with no movement. Isometrics involve the least Reactive contribution of any training methods and are generally a neuro-duration method.

Isometric Parametric (IPM)- Starting off with an isometric contraction for a specified amount of time followed by either a miometric contraction or another isometric contraction at a more advantageous joint range.

Oscillatory-Isometric method (OI)- Combines an Isometric contraction with periodic pliometric contractions in a 1/4 to 1/3 range of motion. Ex: hold a weight in an isometric contraction at or near the sticking point or least advantageous leverage position (CJC). Gain maximal tension, then quickly release ALL tension and let the weight freely fall. As quickly as tension is lost you will just as rapidly apply tension again and if the whole series is performed correctly with full relaxation and re-initiation of tension the weight will "bounce" back up with hardly any effort. The focus is to let the reflexive elements lift the weight back up and the quicker one can totally relax and switch from max tension to zero tension the better this process will be.

Force Drop Absorption Method(FDA)- Performed with conventional strength training exercises by achieving complete relaxation and letting the weight free fall. Then as the weight falls a predetermined distance you will switch, as rapidly as possible, from relaxation to peak tension to instantly stabilize and absorb the force. The key is to gain separation. In upper body movements this is the distance between hands and the bar. However, lower body movements like squats require the bar to be held tight against the back with the separation gained between the feet and floor.

Reactive Method (REA)- Like the force drop absorption method but a reactive contraction is added to the "catch" portion. So you will gain separation, catch the falling load by initiating full tension, and then without any hesitation react to that force with a powerful and quick contraction in the other direction. The neuro-magnitude PIM bench press test is an example of this.

Amplitude Drop Absorption Method (ADA)- Drop jumps- Step off a high box and land on the ground and absorb the impact in an athletic stance, squat, or split squat position. Terminate height when the soft and silent landing is no longer achievable. Choose height rather than load to maximize the pliometric contribution.

Reactive Acceleration Method (RA)- Extending preceding ADA work with a reactive contraction (pliometric). Depth jumps are an example.

Auxometronics method (AMT)- A method using bands or bungee cords to add to the Amplitude drop absorption or Force drop absorption. Upon contact with the ground or catching of weight the band tension is immediately released (by the coaches feet) allowing one to continue with the Pliometric contraction. First find the depth jump height that allows the best jumping height. Next, one would choose band tension that causes a 7-8% decrease in depth jump height with the bands as compared to best depth jump without the bands. Use a 3:1 or 5:2 ratio of AMT reps to normal reps.

Overspeed Pliometric Method (OSP)- A continuation of PIM work but consistent for movements requiring greater neuro-rate contribution (greater speed.) In this method you use an elastic band or a spring apparatus to increase pliometric acceleration and velocity.

Overspeed Miometric Method (OSM)- A pulley system or an elastic apparatus will be used to quickly accelerate the athlete to peak velocity and then sustain this peak velocity for the necessary terminal. As long as the OSM assistance is not too great the neuro-dynamic functions will remain stable enough to allow an advancement of frequency functions.

Reflexive firing isometrics (RFI)- Examples of reflexive firing isometrics are using light weight with short 1/4 range drop and catch movements over 5-10 seconds. Also exercise like hopping back and forth over cones keeping the upper body stationary. Getting in a pushup or squat position on a trampoline and moving the hands and feet as fast as possible or hopping keeping the upper body stationary are other examples. They can also be done manually as a partner applies quick and random pressure to the body during movement.

Optimal Number of Hybrids

A range of 3-5 hybrids (basically exercises) per session, not including supplementary work for the neck, shoulders, wrists, and ankles, is the optimum range per session.

If a session incorporates the same exercise and is the same type of work it counts only once. For example - PIM Bench press x 74% followed by PIM bench press x 54% are used in a session. Although the 2 are used with different weights that would still be counted as 1 hybrid since they involve the same type of work. ISO Bench press followed by REA bench press throws would count as 2 hybrids since they incorporate different modalities. One is neuro-duration and one is neuro-magnitude.

A simple approach to initiating AREG training

This is a simple workout involving 2 different sessions divided primarily into upper body and lower body. The sessions would be alternated training every other day so each workout is performed once every 4 days initiating a 6% drop-off each session. We will train each exercise via the pinnacle capacity of fatigue inducement, so, in other words, you would find your maximum for each exercise for the prescribed # of repetitions and then keep performing the exercise with the same weight until you dropped below a certain number of repetitions.

First, let’s get out our repetition scale

Calculating drop off margins using repetitions

0-6 repetitions: yield a drop-off margin of 3-5% per loss of repetition
6-12 reps: yield 2-3% value per loss of repetition
12-20 reps: yield a 1-2% drop-off value per loss of repetition

So, looking at the repetition scale, if you were performing an exercise hybrid and found your initial, or absolute, at X weight for 6 repetitions - you would continue on performing sets with that weight until you could no longer complete 4 reps. When working in the 0-6 repetition bracket each loss of rep is worth 3% fatigue and you want to induce a total of 6% fatigue per hybrid.

If you established your initial at 9 reps for a given exercise and weight you would continue performing sets until you could no longer complete 6 reps. When working in the 6-12 rep bracket each rep is worth 2-3% fatigue.

If you established your initial at 20 reps you would continue performing sets until you could no longer complete 14 reps, since you’d be working in the 12-20 repetition bracket and each loss of repetition only induces 1% fatigue.

Using this scale you should be able to start to apply AREG training immediately but here’s a little sample. Remember to move through the exercises in circuit fashion resting as much as 3-7 minutes between hybrids. Make sure you perform all the repetitions of a particular movement with the same speed. That is, don’t speed up or slow down the repetitions, make sure you perform the repetitions for a given exercise in all sets the same way as you do in the set that you establish your initial best. As soon as an exercise drops off the required %, you simply eliminate it from the rotation and continue on with the others until all have dropped off. You might get 2 sets on one exercise, 5 sets on another and 10 on another, it will vary. As you delve deeper into the system you will learn how the things like the # of sets you can perform above drop-off will guide you in identifying what you need to do to improve.

Sample Simpleton’s AREG Workout

Session A
Bench Press x 3 reps
Chest Supported Row x 3 reps
Decline Dumbell Tricep Extension x 6-8 reps
Shrug x 20 reps
Curl x 6-8 reps

Session B
Front Squat x 3 reps
Walking Calf Raise x 20-30 reps
Russian Good Morning x 8-10 reps
Weighted Abdominals x 15-20 reps

Using this scheme with the AREG principles the progress is almost instantly noticeable. Of course you can also change the parameters and focus with each workout, this is just a very basic approach.

More Advanced Example

Now, here is an example of a sample workout you might see on the site incorporating different exercise performance variations and how you go about interpreting them

Session A
ISO Squats
N x 5-9 seconds
ISO Olympic Deadlift
N x 25-40 seconds
ISO HF Abs
N x 25-40 seconds

Session B
OI HF Squats
N x 25-40 sec
OI HF Abs
N x 25-40 seconds
OI Reverse Back Raises
N x 25-40 seconds

Guidelines:
Perform sessions in alternate fashion, training each
every 4th day on 6% fatigue for 4 consecutive sessions
and then every 6th day at 12% fatigue for 2
consecutive sessions. Perform the
"hybrids"(method-movements) for each session in
"super-set" like format, rotating through each in
order and dropping each from the pack as they
independently achieve the optimal degree of fatigue
percent.

Interpretation:
Session A
ISO (Isometric) Squats
N x 5-9 seconds
ISO (Isometric) Olympic Deads(aka RDL)
N x 25-40 seconds
ISO (Isometric) HF(Hip Flexion)Abs
N x 25-40 seconds

On the N=5-9 or 25-40 seconds that just means you find your max for that amount of time listed on that particular exercise.

Hybrid #1 – ISO Squats – On these squats you would find the max weight you could perform an isometric hold at just about your weakest point, also called the CJC or critical joint configuration (normally the point where your thighs are parallel to the ground) for somewhere between 5-9 seconds. An isometric is done with no movement, simply take the load and try to hold it steady. Then, use that time as the constant and subtract the load as a % of the drop off, in this case 6%. So for example if you held 200 lbs for 6 seconds you would then subtract 6% from 200 lbs and come up with a load of 188 lbs (6% fatigue would be on a 4 day frequency scale). Of course remember to appropriate the weight based on your bodyweight. For the squat you use 85% of your bodyweight. Then you would keep performing 6 second holds until you can no longer hold it proper for 6 seconds -which may be 2 sets, 5 sets, 10 sets...it will vary. However in the routines listed you go in order...exercise #1, then #2 then #3, then back to 1 so you have a good rest in between each hybrid.

You should not try to hurry between movements. A general guideline is 3-7 minutes between hybrids. Each one will normally drop off at a different rate and when it does drop off you eliminate that exercise and keep going on the others until they have all fatigued to the desired % for the day. You might get 5 sets on exercise #1, 8 sets on exercise #2, and 6 sets on exercise #3, just keep going until they drop off and eliminate them as they fall off.

Hybrid #2 - ISO Olympic Deadlifts - You do the same thing as you do on the squats, hold a weight for somewhere between 25-40 seconds at the start position just off the floor with back arched and hips pushed back so that the load is on your hamstrings and glutes with your erectors acting as a stabilizers. Then subtract 6% of the load and keep performing sets until you can no longer hold that weight for the proper time.

Hybrid #3 - Iso Hip Flexion Abs - An easy way to perform this movement is to sit in a 'lat machine' except anchor your legs in especially tight and scoot a bit farther forward in the seat than normal, but don't grab the lat bar. You can also use a roman chair or get in backwards on a glute-ham raise or back extension device. Lay back so that full tension is on your abdominals and the 'hip flexor' musculature of your upper thigh and continue with the weighted isometric, holding a plate across your chest, as per above.

Now, on to the 2nd session.

Session B
OI (Oscillatory-Isometric) HF (Hip Flexion) Squats
N x 25-40 sec
OI (Oscillatory Isometric) HF (Hip Flexion) Abs
N x 25-40 seconds
OI (Oscillatory Isometric) Reverse Back Raises
N x 25-40 seconds

Hybrid #1 - OI Hip flexion squats- this is a one-legged split squat variation with the back leg elevated on a bench and the front leg extended out in front of you so that your shin is relatively perpendicular to the floor and the thigh is at parallel. Your back leg will be in a position where the hip flexors are stretched. This movement will be loaded by placing a barbell on your back, and it follows a series of events to reap the benefits of Oscillatory Isometric action. Basically what you're doing is combining an isometric with a plyometric movement. First, regardless of the load implemented, you should flex to achieve as much tension as possible. Next, completely switch gears and go from peak voluntary tension achievement to a condition of peak voluntary tension relaxation. In other words you will gain tension and just as quickly release the tension and begin to fall towards the ground. Once all tension has been released you then gain tension again and if done correctly this should be almost reflexive, your body will reflexively "spring" back up to where you were. The more you can relax, the quicker you release all tension, the better your body will reflexively gain tension. So basically what you're doing is combining an Isometric contraction as per above with a plyometric contraction. Hold, release ALL tension, then BOUNCE back up. This teaches you to combine muscular and elastic contractions into one.

To regulate oscillatory Iso's you would start off counting the reps, time and load. Start off by trying to achieve perfect reps as explained above. Gain tension fully, then relax fully, then spring back up to parallel. You will find the more you relax the easier the "spring" is. The goal on the relaxation part is to spring back up using as little effort as possible, letting reflexive plyometric movement do the work. For this exercise you would pick a weight and perform OI's in perfect form from somewhere between 25-40 seconds for the entire set. Then build up to the maximum weight and count the reps. So if you got say 15 perfect OI reps in 25 seconds as a max for the day you would subtract 6% of the load and then just keep going until you could no longer achieve 15 perfect reps with that weight.

One important thing to note on this exercise and on all exercises is to factor in your bodyweight to the load. So if you weigh 100 lbs and you lifted 100 lbs and you wanted to subtract 6% you have to factor in your bodyweight into the load. So on squat variations you take 85% of your bodyweight and add it to the 100 lbs you have on the bar. This would give you 185. That's the load you're actually lifting. So, take 6% of that and, since your bodyweight stays constant, you would remove 6% of the total from the bar. In this case it would be about 11 lbs

Hybrid #2 OI Hip Flexion Abs- This is the same exercise as in the first workout, but this time you will perform using OI action just like you did in the OI HF squats. Perform with weight, gain tension at the toughest position with the stress on your abs and hip flexors. Then release instantaneously all tension and allow yourself to quickly fall and "spring" back up. Again count the reps for 25-40 seconds with load placed with a weight across your chest. Subtract 6% of the load. Then carry on doing the reps until you can no longer achieve.

Hybrid #3 OI RBR- This is a reverse back raise or otherwise known as a reverse hyper. On the Reverse Hyper you achieve max tension at the lockout point feet all the way up behind you. Next just follow the OI pattern of full relaxation and "spring" back up. Count the perfect reps you can achieve in 25-40 seconds with your maximum load then subtract 6%, accounting for bodyweight as well.

This workout again follows the same guideline as above go in revolving format exercise #1, #2, #3, #1 etc. until you have achieved 6% drop off on all movements.

After 4 consecutive sessions of training every 4 days using a 6% drop off you then perform workout A using a 12% (drop off) fatigue inducement. You then rest 6 days, and then perform workout B using a 12% fatigue inducement and then rest 6 days before initiating a new cycle.

-Kelly Baggett
www.higher-faster-sports.com