The program is always based around progressive overload, but simultaneously involving autoregulation, meaning the athlete will progress at his or her own rate. Within a group or team, different athletes will always progress at different speeds and a program like this will allow for that. It's also great if on field training stress is high because it will allow the athlete to not have to kill themselves in the gym.
The first and third 4 week blocks are accumulation focused meaning the main stress will be through higher volume. On your first week you will do 3 sets of 6 at 70% then a 4th set of as many reps as possible. If you achieve more than 8 reps you would increase the next weeks weight to 72.5% for 4 sets, if you achieve less that 8 reps - you would keep the same load at 70% and try again.
During the second and forth block the intensity will be the main stressor. You will start with 5 reps @ 75% and do many sets of of 5 as possible, if you achieve more than 5 sets, increase the load by 4% (79%) and drop a rep ( 4 reps) for the following session. You follow the same pattern.
It's worth noting when designing any strength training program I always find it very valuable to start low and cautiously add volume and intensity. Much like cooking a steak, you can always cook it more, but cant “uncook” what you’ve already done.
Strength and size for any athlete is important but it's not the whole picture. These programs don't involve any plyometrics, speed or conditioning work - or even a warm up! It's just one aspect.
Simply click the link below for my Modified APRE program. (on mobile devices open in chrome) - I would love to hear your thoughts on it!
