Auto Regulation + Velocity Based Training = Beast!

So this is the last in this series so here's a recap of the it in its entirety:

Part 1: Force Velocity Curve

Part 2: Force Velocity Curve #2

Part 3: Velocity Based Training

Part 4: Velocity Based Training - How To

Part 5 - Implementing Auto Reg into Your Training

Today I'll show you how to combine auto regulation and velocity based training into your own program.

It's probably a good idea to schedule in a block of low load - high velocity training after a block or 2 of high load - low force (maximum strength) work to take advantage of the increased neural adaptations you get from that type of training.

For footy you might do this block x 4 - 6 weeks leading i to your practice games or round 1.

Instead of working with reps per set you'll do reps in a set amount of time like maximum reps in 5secs for example, depending on your goal.

Within your block you might start at sets of 3 - 5secs and with the aim of doing 1 rep per second. Start light and work up to a maximum load you can do for 2 rep per second then continue doing sets with that weight until you can't.

It's as easy as that!!

You've implemented the velocity component by limiting the time you have to complete your reps and the auto regulation has been implemented by setting a time to complete a set amount of reps in.

I've been playing with this the last few weeks but keeping my time per set to 5secs and have used the following methods for this:

#1 - start with barbell only and do as many rep sin 5 secs as I can increasing weight each set until I can only do 5 reps in the 5secs then stopping.

#2 - start with barbell only and do as many rep sin 5 secs as I can increasing weight each set until I can only do 5 then continue to do sets of 5 reps in 5secs until I can't then stopping.

#3 - start with barbell only and do as many reps in 5 secs as I can increasing weight each set until I can only do 5 reps in 5secs.

Remember it's all about quality not quantity and this method ensures there is nothing but quality. You set a the set time and the reps you need to reach and once you reach or can't maintain it, you stop. Those last reps you do where you can barely move the weight do nothing for you but build up more and more fatigue.

Good luck for those in finals this weekend!