Autoregulation in Strength Training

Hello and welcome to The Progress Theory where we discuss how to implement scientific principles to optimise human performance. I’m Dr Phil Price and on today’s episode we have Powerlifting coach, Mike Tuchscherer.

When training for strength and endurance simultaneously, the body is put under so much stress from different types of stimuli that it is hard to plan programming so far in advance. Training has to be autoregulated to account for variations in how we respond to these different stimuli. In this episode, Mike and I discuss the use of a subjective measure like a rating of perceived exertion (RPE) for programming strength training, and how it can be utilized to account for the different ways athletes respond to strength training.

But before we get to the show I want to thank our sponsors, who the show would not be possible without.

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KULT Media has been instrumental in the development & success of the progress theory. 

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Thank you to HMN24 – fuelling human potential and optimising everyday human performance and well-being. 

First of all – HMN24 is not a sports supplement company. I’ve seen sport supplements be used as a method to improve performance in the gym and at a certain sport. However, these supplements, like a pre-workout, are often used on top of a lifestyle which does not provide the foundation needed for optimal performance. There’s no point taking pre-workout supplements if your sleep, hydration, and nutrition is an unstructured mess. I’m convinced that a large percentage of injuries are often caused, not because training was poor, but because a poor lifestyle foundation increased the athlete’s susceptibility to injury. Sports supplements are often used to plaster the cracks in poor lifestyle habits, which only causes more future problems. 

And this is where HMN24 is different. The product range at HMN24 not only helps improve your foundation; it optimises it. The HMN24 products are designed to fit around your circadian rhythms, from the moment you wake up, to key moments in the day when you need optimal focus, to getting the best sleep at night, there’s a product to optimise each phase of the day.

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By the time 2pm comes around the effects of caffeine from Rise has worn off, but I don’t want to take more caffeine because that’s going to interrupt getting to sleep later on. This is where Flow is perfect. It’s a caffeine-free nootropic, perfect for improving alertness and concentration during that mid-afternoon slump. And finally, I take pre-sleep just before bed, which is a comprehensive night-time complex, formulated to help support well-being and fortify the body against the fatigue and stress that come with leading a performance-driven lifestyle. 

I can’t recommend these products enough they are a game changer for human performance. And also, while you’re at their website hmn24.com check out there plant protein, which is incredible for smoothies post-training, and their website includes articles and an awesome podcast for those wanting to learn more about human performance. You can even check out the episode I did with them, I thoroughly enjoyed that chat I had with Phi Learney, Co-founder of HMN24, and it has led to an awesome collaboration with HMN24 supporting The Progress Theory. If you want a 10% discount on all HMN24 products either head to their website via the links in the Instagram bios of @theProgresstheory or my personal Instagram @drphilprice or use the code PHILPRICE at checkout.

As always, follow The Progress Theory on Instagram and Youtube, head to our website theprogresstheory.com, and check out all of our other episodes. So here is, Mike Tuchscherer

In this episode, we discuss:

• 1:00 - Introduction and the importance of autoregulation
• 4:30 - Working with Hybrid athletes
• 7:44 - What is RPE and introducing it to Powerlifting
• 11:50 - Getting used to using RPE for strength
• 15:53 - Coaching decisions with RPE based on lifter personality
• 18:35 - Using barbell velocity to aid with RPE programming
• 26:43 - RPE progression for programming
• 30:16 - Individual response patterns to RPE programming
• 38:04 - Frequency of training exposures
• 40:30 - RPE programming for different types of responders
• 48:55 - Recommendations for starting programming strength with RPE
• 51:13 - Mike’s contact information, website, and social media outlets

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Explore these Resources or Items Mentioned in the Show

In this episode, we mentioned the following resources:

• Reactive training systems
• RTS Blog
• RTS courses
• RTS Podcasts
• Powerlifting USA

Equipment

• Gym Aware
• Push bands

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