STRENGTH TRAINING
Use an APRE Program for Maximum Gains BY DAN GUTTENPLAN, FNF COACHES EDITOR
Todd Rodgers has established one of the top programs in the country at Argyle High (Texas). The veteran coach has won 210 games in 18 seasons, including two state championships (2013, 2020). Rodgers credits his team’s strength and conditioning program, led by Sports Performance Director Matt Jordan, as a major reason why his team has been able to be consistently dominant over the last decade. Rodgers uses the Autoregulatory Progressive Resistance Exercise (APRE) program for his players. The 6-week program starts with a test phase in which Rodgers measures the number of repetitions performed to determine the weight that the athlete should use during his next lift. “It’s all based off of percentages,” Jordan said. “We might say we’re doing a back squat at 75% with 12 reps or more. We stay away from 1-rep max because it takes an entire week to do testing. We continue on with our program that whole week while pushing numbers.”
Example APRE Routine
Jordan said programming the strength and conditioning schedule at Argyle is a collaborative process; every coach is involved. “As a staff, we have meetings about the logistics of exercises,” Jordan said. “It makes it easier if everybody takes ownership and shares their ideas.” The Argyle players also wear GPS tracking devices -- Freelap USA timing devices -- during speed training. All results are recorded and posted. “Whichever program produces big, fast athletes who know how to play football, that will be the program that wins,” Rodgers said. “We emphasize rangy kids. We put a lot of emphasis on speed development and Olympics movements to make them strong from the tip of their toes to the top of their heads. I believe an athlete that can be athletic while on one leg and balanced, that will be the best athlete.”
Adjustment Table for APRE
Set
3rm routine
6rm routine
10rm routine
0
Warm up
Warm up
Warm up
3rm Routine repetitions set 4
6rm Routine repetitions set 4
10Rm Routine repetitions set 4
1-2
Decrease 5-10lbs
0-2
Decrease 5-10lbs
4-6
Decrease 5-10lbs
1
6 reps at 50% 3RM
10 reps at 50% 6RM
12 Reps at 50% 10RM
3-4
Same
3-4
Decrease 0-5lbs
7-8
Decrease 0-5lbs
2
3 reps at 75% 3RM
6 reps at 75% 6RM
10 reps at 75% 10RM
5-6
Increase 5-10lbs
5-7
Same
9-11
Same
3
Reps to failure at 3RM
Reps to failure at 6RM
Reps to failure at 10RM
7+
Increase 10-15lbs
8-12
Increase 5-10lbs
12-16
Increase 5-10lbs
4
Adjusted reps to failure
Adjusted reps to failure
Adjusted reps to failure
13+
Increase 10-15lbs
17+
Increase 10-15lbs
17
