Spanish APRE

A 12-week online program using auto-regulatory progressive resistance exercise training principles to increase hypertrophy, muscular endurance, and strength.

12-week training program to increase hypertrophy, muscular endurance, and strength.

Spanish APRE is a structured and progressive training program designed to optimize your performance, decrease your risk of injury, and develop a well-rounded foundation of strength.

Auto-regulatory progressive exercise resistance training is superior to linear strength training because you are able to adjust your training based on how you feel that day. This allows you to work smarter while still gaining strength.

This program is based on my research publication using APRE protocol with safety bar squats to increase strength, speed, and power in NCAA Division 1 baseball players. That combined with an interview I listened to with my "Famous Athlete Crush", Spanish Weightlifter Lydia Valentin; in which she said their coach programs interset repetitions in multiples of 2. Which conveniently matches up to 5% increases in estimated maxes, which is used when implementing APRE.

What you’ll get:

  • 12-week training program delivered via the TeamBuildr app

  • 4 training sessions per week

  • includes warm-ups for each day

  • video demonstrations of all exercises

  • sessions lasting 60-75 minutes

  • research-based training methods and exercises to improve strength and power

  • TeamBuildr App features include 1RM tracking, progress graphs, and wearable integration including Apple Health Kit

Program Goals

  1. Build Strength through all phases of the repetition maximum continuum with multiple “rep-out” sets that auto-calculate new estimated maxes.

  2. Increase Speed with the inclusion of plyometrics & ballistic exercises

  3. Increase Power with compound lifts such as trap bar deadlifts, split squats, barbell overhead press, and back squats.

  4. Feel Better with smart programming using Auto-regulatory Progressive Resistance Exercise loading protocol that adapts to your real-time performance.

  5. Look Better - lose fat, build muscle, and feel confident with bodyweight & weighted gymnastics movements like pull-ups & push-ups

Program Specifics

  • The program is delivered via the Teambuilder App - After purchase, you will receive info about how to download and gain access

  • Video links to every exercise

  • Sets, reps, and rest period prescriptions

  • Exercise intensity prescriptions (RPE, percentages, etc.)

  • 2 training blocks

    • Block 1: 6 weeks - Main Lifts: Chest Supported Row, Trap bar Deadlift, Overhead Barbell Press, Rear Foot Elevated Split Squat

    • Block 2: 6 weeks - Main Lifts: Weighted Pull-Ups, Barbell Hip Thrust, Weighted Push-Ups, Back Squat

  • Weekly progressions

  • A variety of movements (single-limb, dumbbells, kettlebells, cable exercises, core movements) that keep you progressing and having fun

Spanish APRE Equipment List

You’ll need access to a full gym for this program

barbell + plates (for squats, press, deadlifts, cleans, snatches)

squat rack (for bench and squat variations)

trap bar/hex bar

pull-up bar

incline bench

flat bench

hip thrust bench or box

cable machine

glute ham developer (GHD)

kettlebells

dumbbells

weighted medicine ball

box

resistance bands

landmine attachment

TRX or rings

stability exercise ball

leg curl machine

nice to have: lifting blocks

Who is Spanish APRE for?

  • You have some basic concept of how to move your body with a barbell or dumbbell/kettlebell attached to it

  • You have knowledge and ability to perform the Olympic lifts (cleans, snatches)

  • You are motivated and willing to put in work to get results

  • You are familiar with what performing repetitions to near-failure, or willing to find where technical form breaks down when performing repetitions to near-failure

  • You want a program that will get you strong and improve your performance

  • You want to gain confidence and love the way you feel and look

Who is Spanish APRE NOT for?

  • You are a beginner

  • You have minimal time to train

  • You don’t have access to the equipment listed above

  • You are not prepared to perform repetitions to near-failure

  • You are currently injuried and are not cleared by your doctor to start a training program yet

About Your Coach

Coach Rick is a former collegiate strength and conditioning coach with a Master’s in Sports Conditioning and Performance. He has coached many Olympic Weightlifting athletes to multiple state records and podium finishes. He has also trained and coached CrossFit and other fitness athletes.

Rick works with all people ranging from beginners to professional-level athletes. He specializes in strength, power, and velocity-based training. As owner of RJM Performance Lab, he helps fitness athletes reach their strength and performance goals through research-based and data-driven training programs.

Frequently Asked Questions

  • You will have 1 year of access to the program through the TeamBuildr app, after which you will need to re-purchase the program if you would like to continue to have access.

  • This program is best suited for those who have a training age of 1-2 years and an understanding of the major lifts (squat, deadlift, overhead press, bench press, row). You will also get the best results if you have worked to repetition maxes before and performed some tempo-based and velocity-based training.

  • Yes; this program is delivered through the TeamBuildr App. There are notes, video links, and rep/set/rest prescriptions for each exercise.

  • This program is $175 and is delivered via the Teambuildr app, which also allows you to sync wearable heart rate monitor devices such as Apple Health Kit. The app includes access to a program Leaderboard and Performance Reports.

Still have questions? Contact me here.