Autoregulatory Progressive Resistance Exercise (APRE)

APRE is a training method based on what a person can accomplish for that day of training. With percentage-based progression models, the weights are rigid and adjustments are sometimes problematic when setbacks occur such as minor injuries or not achieving the prescribed repetitions.

The APRE model is adjustable within and between workouts. These are the benefits of APRE training:

• Creates rapid strength gains.
• Allows the athlete to progress at his own rate.
• Is significantly better than linear periodizaiton in periods of less than 12 weeks.
• Features a variety of protocols to develop various strengths and traits.

The three protocols are APRE3, APRE6 and APRE10. Choosing the most appropriate protocol depends on what type of strength you’re trying to develop. The APRE3 is based on an estimated 3-rep max (3RM) and is used for developing maximum strength and power. The APRE6 is based on an estimated 6RM and is used for developing strength and hypertrophy. The APRE10 is based on an estimated 10RM and us used for hypertrophy.

As you can see from the table below, the setup is the same for each of the routines: a light set of 50 percent of the RM followed by a second set with 75 percent of the RM, and a third set with maximum repetitions at the RM. The fourth and final sets are adjusted based on the repetitions attained during the third set. They are performed to maximum repetitions again, which determines the RM for the following week.

As an example, use the 3RM routine for an athlete with an estimated 3RM of 300 pounds on the Bench Press. The athlete warms up for his first set with 150 pounds for 6 repetitions (150 p0unds is 50 percent of 300 pounds). He then completes a set of 3 repetitions with 225 pounds (2225 pounds is 75 percent of 300 pounds). The assigned weight for the third set is 300 pounds, which is the estimated 3RM, and the athlete does maximum repetitions.