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Re: Periodisation using APRE

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> One of our fellow Supertrainers, Thibadeau from Canada,

devised an

> interesting training scheme (primarily for powerlifters) based upon

the APRE

> (Autoregulating Progressive Resistance Exercise) system that I

discussed in

> detail in " Supertraining " (2000, Ch 5.2.2). Some of you may find

it useful

> or inspirational in designing your own similar long-term training

program.

>

> http://www.ironmag.com/ct_canadian_naprt.html

>

> APRE, incidentally, along with my " Cybernetic Periodisation "

scheme, offers

> another way of using what your body and mind tell you on a day to

day basis

> so as to optimise your performance. Many personal trainers and

strength

> coaches whom I have taught have found this method to be very

helpful with all

> levels of client or player. Its special merit is that it offers

ongoing

> training and testing without the need for any time-consuming or

expensive

> laboratory tests. Try it for yourselves and report back in a few

months'

> time!

>

> Dr Mel C Siff

> Denver, USA

> Supertraining/

Dear Supertraining Group,

I am unclear with this program whether you are doing only the three

lifts (squat, deadlift, and bench) or, as per the Westside program,

lifts that are similar to these core lifts.

I would also be interested in knowing something more about the

interval training; since, I consider myself to be overfat.

Gurney

Calgary, Alberta, Canada

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Gurney wrote:

<I am unclear with this program whether you are doing only the three

lifts (squat, deadlift, and bench) or, as per the Westside program,

lifts that are similar to these core lifts.

I would also be interested in knowing something more about the

interval training; since, I consider myself to be overfat. >

--------------------

Assistance exercises are selected according to your weaknesses and are

only performed on the fourth training day of the week. There is no

assistance exercise performed on the competitive lift days (believe

me, that's more than enough work already!).

Assistance exercises should not be isolation exercises (unless there

really is no other choice) and should be variations of the competition

lifts modified to emplify a certain muscle group.

For example:

DL assistance:

1. If lower back is the weak link (most often will be weak from the floor)

- Deadlift from an elevated podium

- Romanian deadlift

- Semi stiff leg deadlift

- Various good morning variations

- Deadlift with a snatch (very wide) grip

2. If the athlete is weak past the knees and up to the lock-out

- Half deadlift from various heights

- Functional isometric deadlift (normal deadlift from the floor with a

5-10 second pause at the weakest point - normally at the knees)

- Power shrugs

- Clean pull from the blocks

- Power clean from the blocks

3. General assistance exercises

- Hyperextension

- Reverse hypers

SQ assistance

1. If the athlete is weak out of the hole

- Full squats (high bar, olympic lifting-types of squat)

- 1 1/4 squats

- Squats starting from the bottom position (in the power rack)

- Low box squats

- Front squats

2. If the athlete is weak from 90 degress knee flexion up to the lockout

- 'Functional' isometric squats (normal squat with a 5 second pause at

the weak point)

- Heavy partial squats

- Half squats starting from the bottom position in the power rack

(Pierre Roy calls this " Machine squats " )

- High box squats

BP assistance

1. If weak off the chest

- 1 1/4 bench press

- Cambered bar (buffalo bar) bench press

- Maximum emplitude dumbbell press

- Very wide grip bench press

2. If weak from 90 degrees of elbow flexion up to lockout

- Close grip bench press

- JM press

- Partial bench press

- Functional isometric bench press (normal BP with a 5 seconds pause

at the weakest point)

3. General assistance

- Any triceps work

- Any overhead work

There are two ways of planning your assistance exercises in this

program. Either pick one assistance exercise for each lift. Or

concentrate on one lift at the time (this is the best way IMHO). Ex.

for a particular cycle you decide to focus on your deadlift, which is

your weakest lift, in that case you would select 2-4 assistance

exercises for the deadlift on each fourth workout of each training week.

Oh, BTW, since I began training with Pierre Roy (who coached Olympic

silver medalist Jacques Demers - weightlifting 75kg class,

Parente who has a 167.5kg snatch and a 210kg c & j in the 100kg class

and Denis Garon who did something like 165kg - 222.5kg in the 100kg

class) I modified my training approach slightly. Pierre does not give

you a certain number of sets to perform ... rather he allocates a

certain time period for each exercise. Let's say that you give 20

minutes for each exercise, you do as many sets as you feel capable of

doing in that time period, you instinctively adjust the rest interval

which makes the program even more customised to your present capacities.

Interval training is nothing new and can be done several ways ... the

premise is to do high intensity work followed by an active recovery

and the resuming of the high intensity work.

Here are some examples:

A. Cycling

1. 1 minute of near maximal speed cycling followed by:

2. 30 seconds of slow cycling followed by:

3. 1 minute of near maximal speed cycling followed by:

4. 30 seconds of slow cycling followed by:

5. 1 minute of near maximal speed cycling followed by:

6. 30 seconds of slow cycling followed by:

7. 1 minute of near maximal speed cycling followed by:

8. 30 seconds of slow cycling followed by:

9 . etc. you do so for 10-20 intervals

B. Sled dragging

1. Walk 40 yards while pulling a 100-200lbs sled followed by:

2. Walk 80 yards followed by:

3. Walk 40 yards while pulling a 100-200lbs sled followed by:

4. Walk 80 yards followed by:

5. Walk 40 yards while pulling a 100-200lbs sled followed by:

6. Walk 80 yards followed by:

7. Etc. you do so for 10-20 intervals

C. Jumping / walking

1. Do 10 vertical jumps followed by:

2. Walk for 30 seconds followed by:

3. Do 10 vertical jumps followed by:

4. Walk for 30 seconds followed by:

5. Do 10 vertical jumps followed by:

6. Walk for 30 seconds followed by:

7. Etc. you do so for 10-20 intervals

Christian Thibaudeau

Quebec, Canada

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>

> <I am unclear with this program whether you are doing only the

three

> lifts (squat, deadlift, and bench) or, as per the Westside program,

> lifts that are similar to these core lifts.

>

> I would also be interested in knowing something more about the

> interval training; since, I consider myself to be overfat. >

>

> --------------------

>

> Assistance exercises are selected according to your weaknesses and

are

> only performed on the fourth training day of the week. There is no

> assistance exercise performed on the competitive lift days (believe

> me, that's more than enough work already!).

>

> Assistance exercises should not be isolation exercises (unless

there

> really is no other choice) and should be variations of the

competition

> lifts modified to emplify a certain muscle group.

>

> For example:

>

> DL assistance:

>

> 1. If lower back is the weak link (most often will be weak from the

floor)

>

> - Deadlift from an elevated podium

> - Romanian deadlift

> - Semi stiff leg deadlift

> - Various good morning variations

> - Deadlift with a snatch (very wide) grip

>

> 2. If the athlete is weak past the knees and up to the lock-out

>

> - Half deadlift from various heights

> - Functional isometric deadlift (normal deadlift from the floor

with a

> 5-10 second pause at the weakest point - normally at the knees)

> - Power shrugs

> - Clean pull from the blocks

> - Power clean from the blocks

>

> 3. General assistance exercises

> - Hyperextension

> - Reverse hypers

>

> SQ assistance

>

> 1. If the athlete is weak out of the hole

> - Full squats (high bar, olympic lifting-types of squat)

> - 1 1/4 squats

> - Squats starting from the bottom position (in the power rack)

> - Low box squats

> - Front squats

>

> 2. If the athlete is weak from 90 degress knee flexion up to the

lockout

> - 'Functional' isometric squats (normal squat with a 5 second pause

at

> the weak point)

> - Heavy partial squats

> - Half squats starting from the bottom position in the power rack

> (Pierre Roy calls this " Machine squats " )

> - High box squats

>

>

> BP assistance

>

> 1. If weak off the chest

>

> - 1 1/4 bench press

> - Cambered bar (buffalo bar) bench press

> - Maximum emplitude dumbbell press

> - Very wide grip bench press

>

> 2. If weak from 90 degrees of elbow flexion up to lockout

>

> - Close grip bench press

> - JM press

> - Partial bench press

> - Functional isometric bench press (normal BP with a 5 seconds

pause

> at the weakest point)

>

> 3. General assistance

>

> - Any triceps work

> - Any overhead work

>

> There are two ways of planning your assistance exercises in this

> program. Either pick one assistance exercise for each lift. Or

> concentrate on one lift at the time (this is the best way IMHO).

Ex.

> for a particular cycle you decide to focus on your deadlift, which

is

> your weakest lift, in that case you would select 2-4 assistance

> exercises for the deadlift on each fourth workout of each training

week.

>

> Oh, BTW, since I began training with Pierre Roy (who coached

Olympic

> silver medalist Jacques Demers - weightlifting 75kg class,

> Parente who has a 167.5kg snatch and a 210kg c & j in the 100kg class

> and Denis Garon who did something like 165kg - 222.5kg in the 100kg

> class) I modified my training approach slightly. Pierre does not

give

> you a certain number of sets to perform ... rather he allocates a

> certain time period for each exercise. Let's say that you give 20

> minutes for each exercise, you do as many sets as you feel capable

of

> doing in that time period, you instinctively adjust the rest

interval

> which makes the program even more customised to your present

capacities.

>

> Interval training is nothing new and can be done several ways ...

the

> premise is to do high intensity work followed by an active recovery

> and the resuming of the high intensity work.

>

> Here are some examples:

>

> A. Cycling

>

> 1. 1 minute of near maximal speed cycling followed by:

> 2. 30 seconds of slow cycling followed by:

> 3. 1 minute of near maximal speed cycling followed by:

> 4. 30 seconds of slow cycling followed by:

> 5. 1 minute of near maximal speed cycling followed by:

> 6. 30 seconds of slow cycling followed by:

> 7. 1 minute of near maximal speed cycling followed by:

> 8. 30 seconds of slow cycling followed by:

> 9 . etc. you do so for 10-20 intervals

>

> B. Sled dragging

>

> 1. Walk 40 yards while pulling a 100-200lbs sled followed by:

> 2. Walk 80 yards followed by:

> 3. Walk 40 yards while pulling a 100-200lbs sled followed by:

> 4. Walk 80 yards followed by:

> 5. Walk 40 yards while pulling a 100-200lbs sled followed by:

> 6. Walk 80 yards followed by:

> 7. Etc. you do so for 10-20 intervals

>

> C. Jumping / walking

>

> 1. Do 10 vertical jumps followed by:

> 2. Walk for 30 seconds followed by:

> 3. Do 10 vertical jumps followed by:

> 4. Walk for 30 seconds followed by:

> 5. Do 10 vertical jumps followed by:

> 6. Walk for 30 seconds followed by:

> 7. Etc. you do so for 10-20 intervals

>

> Christian Thibaudeau

> Quebec, Canada

Thank you, for your thorough answer

I'm going to start this program next week since I am a patriotic

Canadian and must support all Canadian programs :). I will post my

results when I've finished. Currently, my bench sits at 300lbs and

my squat and deadlift are around 350lbs.

I think it is safe to assume that remedial and assistance exercises

are the same thing. However, assistance exercises would be performed

in the 8-15 rep range.

Thanks for the program.

Gurney

Calgary, Alberta, Canada

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Mel Siff wrote:

" ..... using what your body and mind tell you on a day to day basis "

------------

Didn't Joe Weider invent this system years ago as the " Instinctual Training "

method? :)

[He invented so many things in the universe that nobody knew what was what, who

did what and why

they did anything that they did or when they should do it - which, of course,

is the reason

why this became known as the " Confusion Principle " :) Mel Siff]

Boardman

Chicago

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