How We’ve Modified APRE for Our Strength & Speed Program: A Smarter Approach for High School Athletes
#22 - Strength & Speed Coaching – Pursuing Your Best ⚡
In the last issue, we covered the history and fundamentals of Bryan Mann’s APRE system—how it adapts to athlete readiness and why it’s superior to traditional percentage-based programming.
While APRE was a game-changer, we found that the traditional protocols didn’t fully meet the demands of high school Strength & Speed.
Athletes have varying levels of experience and technical proficiency.
Class periods are short, limiting time for individualized adjustments.
In-season athletes need built-in flexibility to adjust volume.
We needed a system that built strength progressively, maintained movement quality, and worked efficiently in a large group setting.
This is how we’ve adapted APRE to better fit our athletes—while still keeping its core principles intact.
Why We Modified APRE
A 2017 article from TeamBuildr detailed how Gary Schofield at Greater Atlanta Christian School made similar modifications, moving away from APRE3, APRE6, and APRE10 in favor of APRE4, APRE6, and APRE8. His reasoning?
APRE3 (max strength) was too intense for many high school athletes.
Going to failure disrupted movement quality, especially in large groups.
Younger athletes needed smoother rep transitions instead of large jumps.
That’s exactly what we noticed in our program.
To solve these issues, we built a Modified APRE system—one that allows for controlled progression without sacrificing movement quality.
How Our Version of APRE Works
Instead of strictly following APRE3, APRE6, and APRE10, we introduced six rep schemes that provide smoother, more structured progressions.
Our Adapted APRE System: A More Progressive Approach
Key Adjustments We Made (and Why They Work):
Gradual Progression Over Time – Athletes progress through rep schemes instead of jumping too quickly to max-strength work.
Maximal Effort Without Breakdown – We aim for high-quality reps while keeping fatigue in check.
Rep-Based Adjustments Over Load-Based Adjustments – If an athlete exceeds the target reps, we adjust weight gradually to prevent erratic jumps.
Built-In Autoregulation – Athletes learn to self-adjust while still following a structured progression model.
Example: APRE6 in Action
Athlete A: Squat Using Modified APRE6
Week #1
Week #2
Money Set: 7 reps at 225 lbs → Exceeded target → Increase weight next session.
Week #3
Money Set: 7 reps at 230 lbs → Exceeded target → Increase weight next session.
Week #4
Money Set: 5 reps at 235 lbs → Missed target → Decrease weight next session.
This system guides progression naturally based on an athlete’s readiness, preventing premature weight jumps or unnecessary stalls.
Breaking Down the APRE Variations
APRE isn’t a one-size-fits-all method. Different rep schemes serve different training goals, and choosing the right one depends on what adaptation you’re chasing.
In a well-designed Strength & Speed program, these variations can be used strategically to match the athlete’s needs and training level—progressing them over time from higher rep schemes (building work capacity and movement quality) to lower rep schemes (maximizing power and strength output).
In practice:
Younger or less experienced athletes start with higher rep APRE and work their way down to build work capacity and movement quality.
Stronger, more technically sound athletes progress to lower rep APRE over the course of the semester to develop maximal strength and power.
For Example…
Freshmen & Sophomores:
Week #1-4 = APRE10
Week #5-8 = APRE8
Week #9-12 = APRE6
Week #13-16 = APRE4
Juniors & Seniors:
Week #1-4 = APRE6
Week #5-8 = APRE5
Week #9-12 = APRE4
Week #13-16 = APRE3
How We Teach Athletes to Use APRE
One of the best parts about this system is that it teaches athletes to coach themselves.
We emphasize:
Recognizing when they feel strong and can push.
Understanding when they need to hold steady.
Developing self-awareness in their training.
Instead of relying on a coach to assign weight, athletes start to think critically about their own performance.
We still guide them—but over time, this system helps build autonomous, confident lifters.
Why This Version of APRE Works Better for Us
To recap, our Modified APRE system works well because:
It prioritizes volume accumulation over single-session load adjustments.
It smooths out progression—no more erratic weight jumps.
It adapts naturally to each athlete’s ability & readiness.
It teaches athletes to take ownership of their training.
It allows athletes to compete for reps, because all weights are individualized to each athlete.
If you run Strength & Speed in a high school setting, this type of APRE removes the guesswork and builds long-term results without overcomplicating things.
How You Can Apply This in Your Program
If you want to experiment with APRE in your program but aren’t sure where to start, here’s a simple way to implement it:
Start with APRE6 or APRE8 – These rep ranges provide a solid balance of strength and volume.
Teach Athletes the $$$ Set Concept – Have them track their money set reps and adjust accordingly. (More on this in the next newsletter.)
Use a Simple Tracking System – Whether it’s a whiteboard, Google Sheets, or an app, record reps to track patterns over time.
Monitor Progressions Weekly – Ensure athletes are making controlled progress without overreaching.
This shift isn’t just about programming—it’s about helping athletes learn how to train, not just what to do.
What’s Next? Avoiding the Biggest APRE Mistakes
Even the best training systems can be undermined by simple mistakes. Next, I’ll break down the most common APRE pitfalls and how to avoid them.
Next up: APRE Best Practices – Mistakes to Avoid & Keys to Success
The biggest coaching errors when implementing APRE.
How to balance structure vs. flexibility in autoregulation.
How to avoid common overuse and undertraining pitfalls.
The best ways to teach athletes to adjust training properly.
This issue will break down exactly how to avoid confusion and make APRE work for your setting.
Want More Hands-On Guidance?
I offer consulting for PE teachers and Strength & Speed coaches looking to refine their training systems.
Whether you need help with:
Structuring APRE for your specific setting,
Refining your autoregulation system, or
Balancing progression with injury prevention…
…I can help you build a system that works for your athletes.
Interested? Hit reply or DM me and let’s talk.
Until next time—keep pursuing excellence!
— Preston⚡️
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