jpfitness - You have hit on a couple of things that I was hoping would come into this thread.
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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.
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We have found just the opposite. That conjugate training and areg go hand in hand. Mostly because of the variance on different training days. For example -
If I test for a power day on Tuesday I will be doing power exercises. (jumps, vertimax, Olympic Type movements)
When I train again on Thursday I may not test a power day. I may test a strength day. So my exercises would be different. (squat, deadlift for example)
Basically we are tracking nervous system fatigue on a workout to workout basis.
We have seen really great results from this.
I do not believe that training an exercise more than once a week is the route to go. That is just my experience speaking. Areg or not the results do not seem to be as good.
JP - you got into auto-regulating individual workouts as well. That has proven a very useful thing for us. We regulate everything. For example -
1. Power exercises are measured for maximal speed. Sets are done until speed reaches a specific drop-off point. 5% or 10% are usually the direction I take. (10% not that often, generally because I end up doing between 20 and 30 sets)
2. Throws. When we are throwing we will train throws for a
PR on the day. We give ourselves 5 more throws after the farthest to beat the best throw. If we beat it, 5 more throws, if not, training for that throw is over.
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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
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For everyone who is interested, here is what is meant by 5% or 10% fatigue.
Say the reps for the day are 6 on a given exercise. Train up to a 6 reps max. Then drop the weight 5% or 10% (or whatever % is necessary) then train sets of 6 until 6 reps is not longer doable. (generally a breakdown in technique)(the examples of areg I have given are examples are in no way exhaust the possibilities
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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.
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Thats the coolest part. When I was a trainer I would areg circuits for my clients. (one example) I took the time it takes to complete a circuit. They would do that circuit until they could not complete it in under 110% of their best time. (had a lot of great results with this, sort of like your example with static holds)
Thanks for the posts JP.
