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Brandon Senn competes in Powerlifting and is the Head Coach at Kabuki Strength Virtual Coaching. His mission is to support athletes through global management systems that directly influence their performance within the competitive realm.Over the past decade the idea that you can fluidly manage training loads based on defined scales has gone from a distant idea, to now being adopted as a critical tool that many lifters use every day in their training. Some coaches even base entire training philosophies on this concept. That’s not to say the formalization of autoregulation was the beginning of its application. Since man began training for sport or towards desired physical outcomes we have been managing how heavy, or how hard we push at any given time mostly based by feel. Not since the creation of specified scales have we began to put a name to it. But as with formally attaching a name to this idea, everything must evolve. This article is going to expand on the idea of autoregulating training load from its first use in medicine, into current trends in fitness, and to velocity and objective regulators. This article isn’t intended to overload you with information, but rather provide detailed instructions on how to implement each specific method into your training immediately. AMRAPs the Beginning of Autoregulation as a Method Ever wonder where the ever popular 3 sets of 10 came from? The Progressive Resistance Method was designed as a method for increasing maximal strength, where the weight lifted gradually increases as proprioceptive feedback (the body’s awareness to a stimulus) increases. The DeLorme Method (as used in the rehabilitation of soldiers after WWII) requires the individual to lift 50%, 75%, and 100% of 10RM loads (respectively) over the course of 3 sets for 10 repetitions. So what’s this have to do with autoregulation?...

Make sure you listen to the episode here or by clicking play below!Dr. Craig Liebenson was kind enough to lend us an hour of his time to discuss movement, strength, and the concept of becoming Anti-Fragile for an episode of Strength Chat. We dove into all areas of human performance but his priority list for becoming anti-fragile is what stood out the most to me. We often hear about mental toughness or cringe worthy statements such as “pain is weakness leaving the body”. But, it’s not so often we get to pick the brain of a professional as respected as Dr. Liebenson. Aside from his work as the Director of L.A Sport and Spine (a pain management, rehabilitation, and performance enhancement center) Dr. Liebenson is an active consultant for professional sports organizations such as the MLB and NFL.I’ll set the stage for Dr. Liebenson’s formula for anti-fragility with a quote below.“Isn’t the pursuit of perfection really the opposite of progress? Shouldn’t we look for catalysts? Shouldn’t we look for impactful interventions that will catalyze adaptation? As opposed to try and make something absolutely perfect. “– Dr. Craig Liebenson.After you read through the good Doc’s priority list I’ll give you my thoughts on what it takes in order to become ant-fragile.The path to Anti-Fragility.Question – “The being of flow and anti-fragility is the end game. That’s where we want to be with our patients and athletes. We want people moving with extreme confidence and hopefully some level of proficiency. If that’s the absolute end goal, can we simplify the stages that come before that? What are they?”Answer – “To me, there are four steps.”There should be no pain, this isn’t no pain no gain.“There should be no pain. If we think red, yellow, green…red would be a 6-10/10, yellow would...