Autoregulation is a key component of this program, allowing you to adjust training intensity based on how you feel each day. Skiing, fatigue, life stress, and other factors can all influence performance, so autoregulation ensures you’re training effectively without overdoing it.

Reps in Reserve (RIR) is a way to measure how hard a set feels:

• RIR 3-4: You have 3-4 reps left in the tank. This is moderate intensity, where you’re working hard but staying controlled.

• RIR 1-2: You’re close to failure. The last rep feels tough but manageable.

• RIR 0: You hit failure—no more reps are possible with good form.

The program typically uses RIR 2-4 to balance progress with recovery. You shouldn’t be grinding through sets in this program unless specifically instructed (e.g., AMRAP sets in Phase 4).

1. Mid-Set Check: As you approach the last 1-2 reps of a set, ask yourself: “Could I do a few more with perfect form?”

   • If yes, you’re within the correct RIR range.

   • If no, adjust the weight or reps.

2. End-of-Set Feedback: Finish the set and reflect. Did it feel too easy? Too hard? Use this feedback to adjust for the next set, use the journal to remind yourself for next week!

3. Warm-Up as a Guide: Your warm-up sets can help you estimate how heavy the work sets should feel. If the warm-ups feel harder than usual, you might need to scale back for the day.

4. Always wait till set 2 before you decide how hard to push for the rest of the session, this will be the point where you should recognise whats going on for the day...

You can increase intensity if:

• You’re feeling strong, well-rested, and motivated.

• The current weight feels too easy (e.g., you’re consistently ending sets with 5+ RIR).

• Your form is sharp, and you have no signs of joint pain or excessive fatigue.

How to Push:

• Add 2-5% to your working weights.

• Complete more reps within the given range (e.g., aim for 10 instead of 8 if the range is 8-10).

• Perform the optional AMRAP set in Phase 4 with confidence.

You should reduce the intensity if:

• You’re tired, sore, or feeling unmotivated.

• Skiing or other activities have left you fatigued.

• You’re struggling to maintain good form or tempo during lifts.

• Your warm-up sets feel unusually heavy.

How to Back Off:

• Use lighter weights (e.g., drop 5-10% of your working weight).

• Reduce reps to the lower end of the prescribed range (e.g., do 6 reps instead of 8-10).

• Skip the optional AMRAP set if it feels like too much.

• Focus on perfecting form and tempo rather than chasing numbers.

Push Harder If:

• You’re consistently ending sets with 4+ RIR.

• The weight feels easy across multiple sessions.

• You feel energised and ready to challenge yourself.

Back Off If:

• You’re experiencing joint or muscle pain.

• You feel fatigued or unmotivated.

• Your technique is breaking down before you finish a set.

• Skiing or other activities have significantly taxed your energy reserves.

• Consistency Over Intensity: It’s better to train lighter with good form than to push through fatigue and risk injury.

• Listen to Your Body: Some days you’ll feel strong; other days you’ll feel off. This is normal! Adjust as needed to make the most of each session.

• Quality Over Quantity: Prioritise controlled, precise movements over grinding through extra reps.

• Autoregulation is a tool, not a pass to slack off. Use RIR to strike the right balance between effort and recovery.

• It’s okay to scale back on tough days—consistency over weeks matters more than any single session.

• Use your optional AMRAP sets to test your limits when you’re feeling strong, but don’t force them if you’re fatigued.

By mastering autoregulation, you’ll train smarter, recover better, and make consistent progress throughout the program.