Maximize Your Training with Autoregulation and RIR Techniques
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Chapter 1: Understanding Training Intensity
Identifying the right intensity for your workouts can be challenging, as our exercise capacity varies day-to-day. Factors such as sleep quality, stress levels, nutritional habits, motivation, and recent workout loads all impact how we perform during physical activities.
It's not uncommon to feel out of sorts while exercising—whether at the gym, on the soccer field, or during a game of pickleball. This variability in performance can lead to the disappointment of not meeting expectations during workouts.
As a physical therapist, I must consider not only these daily fluctuations but also factors like pain and the healing process, which can affect exercise tolerance. Therefore, it's unrealistic to expect linear progress in training.
While tracking progress remains essential for guiding future training, it's critical to adapt sessions based on current capacity, which is where the concept of autoregulation comes into play.
Section 1.1: The Role of Autoregulation
Autoregulation involves adjusting your training in response to daily performance changes. Various methods, such as subjective feedback, heart rate variability, or strength metrics like grip strength, can help assess your readiness for exercise. If you notice fatigue or reduced performance compared to previous sessions, it may be wise to scale back on volume or intensity.
Rather than measuring vertical jumps or grip strength before every session, a more straightforward approach is using Repetitions in Reserve (RIR).
Subsection 1.1.1: What is RIR?
RIR helps you gauge how much more effort you could exert at the end of a lift. For instance, if you plan to do 3 sets of 8 reps with an RIR of 3, you choose a weight that you could theoretically lift for 11 reps that day. After the first set, if you feel capable of completing 5 more repetitions, it’s time to increase the weight.
RIR is often interchangeable with Ratings of Perceived Exertion (RPE). For example, an RIR of 1 corresponds to an RPE of 9, while an RIR of 4 aligns with an RPE of 6. This flexibility allows for real-time adjustments to your load, ensuring intensity matches your current capacity. I utilize this method for both my own training and my clients.
Section 1.2: Assessing RIR Accuracy
A recent study evaluated the reliability of RIR as a tool for load prescription in common strength exercises like the deadlift and bench press. The hypothesis suggested that the load at 1-RIR would demonstrate high test-retest reliability across different repetition schemes.
It's essential to note that your perception of RIR may be influenced by prior experiences. If you haven't trained to failure before, you might underestimate your capabilities.
In one part of the study, participants who were provided with external anchors (like opening a jar) reported higher perceived exertion compared to those who used self-selected anchors (their own benchmarks). This highlights the importance of experience in accurately assessing RIR.
Chapter 2: Practical Applications of RIR
In this video titled "Train at Intentional Intensity, Not Maximal Intensity," learn how to optimize your training intensity effectively.
The video "The ONLY 6 Metrics You Need To Keep Track Of To Become A Better Runner" provides insight on key metrics for improving your running performance.
Research indicates that RIR can be a reliable method for determining the appropriate load, provided you undergo a familiarization phase. While pain can complicate matters, it's crucial to account for individual training histories and other variables.
In summary, RIR is my preferred method for training myself and my clients. It’s efficient, user-friendly, and ensures that daily training aligns with current capabilities. For more information on health and fitness, be sure to check out the Clinical Gap Podcast, where I share weekly episodes.