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  Auto-Regulation in Strength and Power Training Post #8 (permalink)  
Old Feb. 17/08, 04:57 PM
jpfitness's Avatar
jpfitness
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Join Date: Jul 2003
Location: Little Rock, AR
Posts: 727
I don't know if conjugate periodization and autoreg are necessarily a good mix since ideally you want to train the same movement patterns as soon as you're supercompensating, versus hitting the various types of strength throughout the weak.

Maybe you could simply apply the autoreg concept to an individual workout, but as applied to a program -- depending on the amount of fatigue you induce -- you should technically do the same exercises a few days later during supercompensation.

For example, you work squat, DL, bench press and bent-over rows. If you train at 5% fatigue you would fatigue faster, but be in SC within 2-3 days, whereas if you train at 10% fatigue you wouldn't SC for 4-5 days, but to actually test your recovery you technically need to do the same or very similar workout.

It would be harder to track fatigue in a conjugate program. Although technically all programs are more or less shades of AR.

The beauty of AR is that you really can't overtrain since the maximum you give in any given workout is determined by your neural efficiency at that time. I personally think it's a great way to train. In my slightly younger days I used that method. I'm off to new frontiers in training now though.

I think it's ideal for a strength athlete, but technically it works for ANY goal because you determine your work weight on your "best effort" lift in a given rep scheme, which will be determined by your goal.

Str: 4-6 reps, str/hyp: 6-8 reps, hyp: 8-12 reps, hyp/end: 12-15 reps, and end: 15+ reps.
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