The individual control and systematic manipulation of volumetric management is largely dependant upon the proper integration of critical training variables. Specifically, these elements that must be monitored in training for sport can be generally classified into the broad category of measurement. Training frequency, repetitions, sets, load, force, velocity, time, tension, magnitude of neuromuscular impulse, etc., are a few of the factors that have been found beneficial, both in singular and coupled applications. Adding precision to individual control of these variables with practical rationale for integration into the super compensatory process is known as Auto regulatory Training, or simply the Drop-Off Method. Individual uniqueness is precisely located and accounted for in the ongoing management of such elements, resulting in a personalized model of volumetric control. Repetition and sub maximal integration, absolute and capacitol integers, frequency and work related issues, and drop-off margins as they relate to the end product of sporting form are all part of the omnipotent equation that yields success. Matching training practice to the neuromuscular involvement in sport, expediting on-field results as a state of overwork is avoided, tabulating prime and pinnacle capacities of work, and bringing all of the aforementioned into an easy to manage system is the foundation of training practice. This is what you are about to learn.
The extent to which auto regulatory applications have been used to defy scientific rationale is literally shocking. I will break down some of the more readily available concepts so that immediate integration may be used, as time will no longer be sacrificed in training. As many have found out on their own, time is irreplaceable in preparation for sport. Initial level of preparedness, adaptability rate of a given organism, training efficiency, and the duration (time) available to increase sporting results are the major elements that will determine what one will accomplish. This article is intended to save you time in future preparation work as it focuses on training efficiency and its' relationship to adaptability rate.
Even though I can't say that they are the most important factors in preparation for all sports, the most widely malpracticed integers of volume management are sets, reps, and training frequency. We are going to concentrate on the absolute integers of sets and repetitions and relate them to the capacitol integer of sets, evaluating repetition and sub maximal integration methods.
The implementation of auto regulatory training may be adhered using drop-off margin (percent) integration. For the most typical window of training construction(1-20 reps per set), I have found a high correlation with corresponding percent values for three different brackets of work. 0-6 repetitions (note: 0 reps is needed for application) yield a drop-off margin strength of 3-5% per repetition, the 6-12 rep range holds a 2-3% value, and 12-20 reps each produce a 1-2% drop-off value. These numbers represent two important extrapolations: 1RM charts are obsolete and the work-frequency relationship is recognized in the application of the rule of thirds. Whether one wishes to regulate frequency off of work or manipulate work off of frequency it is easily manageable with these principles.
The rule of thirds is an application that simply gives a baseline in which direction may be garnished. As long as one understands that it only yields a starting point to which future training protocols may be derived, and that it is not a perfect calculation for every athlete all of the time than it may be used advantageously. Depending upon specificity of an athletes unique circadian cycle, nocturnal pattern, biorhythmic cycle, ergogenic assistive application, etc., some will need to train above or below this determined value, whereas some will find the rule of thirds to directly apply to them. Regardless, the rule of thirds states that it will take an athlete a third of the drop-off margin (percent value) in days to be able to duplicate the work again (recovery), and it will take an additional third to peak the super compensatory cycle. I have implemented this basic template to set up drop-off margins and training frequency scales for numerous eventual Olympic medallist. In doing so, the correlation for such application has been found acceptable for athletes that train every 3-12 days (same motor unit involvement), and the correlation reaches its' highest significance for a frequency scale of every 5-8 days.
The repetition method and the sub maximal method are two means to which training may be implemented. Both methods can and will eventually produce identical drop-off margins but the distinguishing traits of each are important for various athletes, sports, and positions. The repetition method means that the athlete performs the given work for each set to the utmost of his potential at that particular moment in training. The sub maximal method is critically different because the system analysis of such application reveals that after an initial value is obtained, the desired drop-off margin is tabulated into the commensurate sets until this work becomes maximal. The first and last sets of the two regimes may be similar, but the middle working sets influence the neuromuscular system to various degrees. Furthermore, the volume of work (sets) that is achieved before the drop-off margin is realized is referred to as pinnacle capacity of work when dealing with the repetition method, and prime capacity of work when a reference is made to the quantity of sub maximal work.
Analyzing the game responsibilities of a starting pitcher and a closing pitcher in baseball will add clarity to this issue. The starter will throw an estimated 110 pitches per game with only 5% of those being maximal effort, as maximal velocity is better reserved for critical situations. A closer, on the other hand, will generally only throw around 15 pitches but all will be at maximal velocity/effort. Both pitchers may achieve the same percent drop-off, measured as remaining velocity off of initial, but through two entirely different neuromuscular task dependencies. The training effect will obviously also be different, resulting from each, and this understanding is essential for applying training practice to sport situations.
Information is only a waste of breath and/or space unless it can be readily applied in a practical environment. Let's take an athlete that bench presses 300 lbs for 10 reps in his first working set. If this athlete trains every four days then we will apply the rule of thirds to garnish a starting value of 6%. This starting point for volume management may be calculate into the load or the repetitions, or a combination of the two. The end result is 282 lbs and 7-8 reps, using simple math off the initial load and using the rep range chart for drop-off margins. The repetition method would entail the athlete to lift 300 lbs for each set until only 7-8 reps are attainable, or to decrease bar poundage as fatigue from each set is realized (maintaining 10 reps per set) until 282 lbs is left on the bar. In either case, the number of sets should be monitored and recorded as this integer represents the pinnacle capacity of work. If the sub maximal method is implemented then all sets after the initial should either calculate in the drop-off margin for the load or reps to be used as the working stimulus. This would entail lifting 282 lbs until 10 reps is maximal or repeating sets with 300 lbs and 7 reps until this is limit.
Any work that relies on reps and load, in any of the three drop-off rep brackets, may be used to precisely implement volume (sets) and a training frequency scale. Some athletes continuously improve only if they manipulate frequency off of work (drop-off margin), others find that a predetermination of drop-off margins (control) as they commensurate to their desired training frequency to work best, and many trainees can only continue improving if they rotate work and frequency dominance-responsibility in different training stages.
The simplicity is to use the rule of thirds to establish a starting point, implement repetition or sub maximal work to match sporting demand and current fitness level, and regulate the pinnacle capacity of work and the prime capacity of work in relationship to your specific adaptability rate. This is how volume is managed, frequency is governed, and work is analyzed. Through this process, the answers for lack of strength development are readily available.