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TitleAPRE Bryan Mann
Tags Hobbies Recreation Weight Training Doctor Of Philosophy
File Size406.2 KB
Total Pages91
Document Text Contents
Page 1

A PROGRAMMING COMPARISON: THE APRE vs. LINEAR PERIODIZATION
IN SHORT TERM PERIODS






A Dissertation presented to
the Faculty of the Graduate School

at the University of Missouri-Columbia




Submitted in Partial Fulfillment of the
Requirements for the Degree


DOCTOR OF PHILOSOPHY





by


J. Bryan Mann


B.S., Missouri State University, 2003
M.Ed., University of Missouri, 2005


Dr. Alex Waigandt, Dissertation Supervisor


MAY 2011

Page 2

The undersigned, appointed by the dean of the Graduate School, have examined
the dissertation entitled:


A PROGRAMMING COMPARISON: THE APRE vs. LINEAR PERIODIZATION

IN SHORT TERM PERIODS


presented by J. Bryan Mann, a candidate for the degree of doctor of philosophy
and hereby certify that, in their opinion, it is worthy of acceptance.





______________________
Dissertation Advisor

Alex Waigandt, Ph.D.



______________________
Inside Department Representative

Richard McGuire, Ph.D.



______________________
Inside Department Representative

Steven Osterlind, Ph.D.



______________________
Outside Department Representative

Stephen Ball, Ph.D.

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Consider an athlete who has an estimated 6RM of 300lbs. Set one would

consist of 10 repetitions at 150lbs (50%). The second set would consist of six

repetitions at 225lbs (75%), and the third set would consist of repetitions to

failure at 300lbs. An adjustment table (Appendix A) was used to determine the

amount of weight for set four. The weight used for set four and the completed

number of repetitions was used to determine the estimated 6RM base weight for

the next workout (Appendix A). Exercises in this study included the squat, hang

clean and bench press. Coaches prescribed all other exercises, sets and

repetitions. For the squat, the group performed the APRE 6 protocol during

weeks one through four. They were assessed during week five. For the hang

clean, the group did the APRE 3 protocol for weeks one through five, with an

assessment during week six. For the bench press, the group performed the

APRE 6 protocol for weeks one through five, with the assessment during week

six.

Linear Periodization Protocols.

The LP group began their resistance training protocol with three sets of

eight repetitions at 70% of the previously tested 1RM. Each week, LP subjects

increased weight while decreasing repetitions using three tests: the squat, the

hang clean and the bench press. By the end of the program, participants

completed four sets of five repetitions at 85% 1RM. Specifically for the squat,

week one consisted of three sets of eight reps at 70% 1RM; week two consisted

of four sets of six reps at 75% 1RM; week three consisted of four sets of five reps

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at 80% 1RM; week four consisted of four sets of five reps at 85% 1RM; week five

was the assessment.

For the bench press, week one consisted of three sets of eight reps at

70% 1RM; week two consisted of four sets of six reps at 75% 1RM; week three

consisted of four sets of five reps at 80%1RM; week four consisted of four sets of

five reps at 82%1RM; week five consisted of four sets of five reps at 85%1RM.

The assessment was performed during week six.

Instrumentation.

According to the National Strength and Conditioning Association, absolute

strength can be determined in two ways: by the use of a 1RM and by the

conversion of a repetition maximum. A one repetition maximum is the greatest

amount of weight that can be lifted one time (a single repetition), but not two

times. If the weight can be lifted for two or more repetitions, then more weight

needs to be added to the bar. The second measure of absolute strength is

obtained by a multiple repetition maximum and converting it to an estimated

1RM. Multiple repetition maxes have been considered a good way to assess

strength and reduce the risk of injury (National Strength & Conditioning

Association, 2000). A repetition maximum is a set number beyond which the

athlete cannot lift (National Strength & Conditioning Association, 2000). For

instance, a 5RM is a weight that can be performed for five repetitions, not six. If

six repetitions was achieved, then more weight should be added and the test

reattempted.

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Vita

Bryan Mann was born in Joplin, MO in 1979. He was raised in northeast

Oklahoma and southwest Missouri. Mann attended Glendale High School,

followed by Southwest Missouri State University (SMSU, which is now Missouri

State University) for his bachelor’s degree which was in Health and Wellness

Promotion. While at Southwest Missouri State University, Mann began

volunteering in the athletic weight room, eventually earning an assistantship

while an undergraduate.

Mann left SMSU to do an internship to complete his degree, which he did

at Arizona State University and the University of Tulsa. While at Tulsa, he

worked for Pat Ivey who would bring Mann to the University of Missouri as a

Graduate Assistant Strength & Conditioning Coach.

During his undergraduate assistantship, Mann stumbled across a protocol

called the Autoregulatory Progressive Resistance Exercise protocol (APRE )

which he reluctantly decided to implement with his athletes for the sole reason of

wanting to try something new. At the end of the training cycle, the athletes were

performing 6-8 repetitions with their old 1RM. This gain in strength was

remarkable and led Mann to believe it warranted more work.

In 2006, Mann convinced the coaching staff at the University of Missouri to

give the APRE a try, and this dissertation is the result of that. The APRE again

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improved absolute strength significantly better than Linear Periodization (LP)

resulting in this study.

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