Auto Regulation and the RPE Scale

Auto regulation means simply to adjust training to fit your current needs. Judging your work capacity on any given day to match your actual training routine with that training. Auto regulation is to do with daily changes and how they will affect your training sessions on a day to day basis.

One way to put it as Omar (from the YouTube channel Omarlsuf) said was "If you feel great train hard, if you feel shit train light/back off" which sounds too simple but too many guys and girls at the gym are going 100% hard every session training to failure. Usually if this is the case there is a lack of programming/periodization. There is no deload/recovery weeks after a phase of over reaching its just go hard every session which isn't good for the body.

As Omar points out in his video the soviets used some simple pre workout tests to see how athletes would perform in their workouts. These tests included taking your grip test and comparing it to your baseline, if you where over this baseline you will go heavier if you where under then back off a little on the intensity. Other tests include vertical and horizontal jump tests. These tests have a strong correlation between their results and how you will perform on the day.

Now if you don't have access to the three above tests then you will have to pay close attention to each training session and record how the weights feel. E.G. did they feel fast/light/slow/heavy/strong/weak etc. A good way to do this is to record your training sessions. This is something I have been doing now for over 2 years and I can tell from the videos if it was technically good lift even if I am feeling horrible due to an intense training day.

Over a 4 week period, every workout you do work out the total tonnage so the “sets x reps x weight” then as the weeks go on see how much difference is between each week. You will get to a point where you are finding it harder to maintain the rate of improvement, make a note of this and mark it as your baseline. This “baseline” is to make you aware, if you stay just below it you can maintain the weekly tonnage, but if you go over it for a long period of time you will likely burn out.

This is why doing a 3 week wave where you slightly go above this baseline on week 3 then week 4 deload. Come back and repeat this waved pyramid scheme of training. This allows for recovery and continuous progress.

Another way of judging how you feel is using the RPE Scale (Rate of Perceived Exertion). This is a scale numbered 1-10 or if you use the Borg Scale it is number 6-20 as shown below in their examples;

When applying the above scales to a powerlifting training programme we have to match up the percentages of 1RM to the numbers so it makes it easy to correlate and plan appropriate sessions. Powerlifting to Win used Bryce Lewis RPE scale shown below;

I think this table is a great way to correlate percentages and the 1-10 scale. Makes it a lot easier. RPE scale left side axis and reps top scale going left to right.

Some of the Sports Science work I am doing with my lifters at Teesside University is as follows;

-       Using a combo of percentages and RPE variations to monitor individual loads

-       Lower Body RPE (1-10)

-       Upper Body RPE (1-10)

-       Technical RPE (assess the technique of a lift), 1-10 scale, 10 being should be in a hospital and 1 textbook perfect.

-       Sets x Reps X Weight (total tonnage)

-       Time of total work (in seconds) x overall RPE (using the Genner & Weston method for quantifying workload).

With this amount of information getting back from the lifter, it really paints the picture as to how they are feeling on any given day. The information they provide is all subjective so it’s their own opinion.

I won’t be telling the whole story as I will be giving away my Diss hahah. After it is done I will do an article on what I found out. Now moving on to the next section.

Mike Tuchscherer of Reactive Training Systems says Auto-regulation isn't;


- How you feel is a lie guy "you should not listen to your body" this is not the case
- Magic bullet programme guy who has to have a programme that is perfect in all situations
- I need a deload week guy when they have a bad workout or the weights feel heavy
- Joe Weider instinctive guy everyday is chest and biceps.

The first two not using any auto regulation, they rely too much on a program to do the work and be perfect the other one is saying the same thing but saying how you feel is a lie. Which is untrue how you feel plays a huge role in how you train.

Firstly the human body isn't a math problem which cant be solved simply. We need to adjust and react to day to day real life external variables. Real life things go well things don't go well. Some variables which can affect a training session such as poor nights sleep, hard day at work, argument's which all have a negative effect. On the flip side, getting a great nights sleep, passing a test or getting a promotion would help to facilitate your workout as the stress levels are low.

The other two are over reliant and over react on their emotions and is holding the athletes back. There is a relatively new field of science called Psycho-Neuro-Immuneology, which looks at how psychology, neuro-biology and your immune system all work together. So how you think affects your biology then affects your immune system.

Mike Tuchscherer lecturing on Auto-Regulation

Mike goes on in another video linked in the references on how auto-regulation and the RPE scale are linked.

RPE allows us to control the intensity and the weight on the bar. Fatigue Percents allow you to control the volume. Still hinges on RPE

Some Traditional volume measurements;

- sets
- NL (number of lifts such as 5x5 25 lifts/reps)
- Tonnage (percentage of 1RM and or TUT time under tension)

If you come into a workout and you want to do more volume usually people do more sets or less volume do less sets. This is okay but if you come into a training session with a fixed number of sets this is not auto-regulation, some instances this will and not work and you may need to consider an auto regulation based programme.

Volume is not your main concern, your main concern is to get stronger so strength is your concern. To get this the training intensity will play a key role in getting stronger.

Majority of your training effect will be determined by the weight on the bar, train heavy will have a different training effect to training light. That means the volume primarily determines the magnitude of the training effect.

Its like a compass, the intensity determines the direction, the volume determines how fast you go in that direction. So why not just train to the appropriate stress levels and skip any concerns about volume?

Now we cant do a boat load of volume and combine with high intensity weights over a long period of time but we can do it for a short amount of time. Programmes such as Smolov Jnr fit this profile. This style of training is when you are over reaching high volume with high strength. Between 70-85% of your 1RM doing 130+ reps per week.

The question is asked how can I manage the volume so I can get stronger every session? You still need to put the right amount of weight on the bar to get the necessary stimulus necessary for specific physiological adaptations.

So why not just train to the necessary stress levels and skip any concerns about volume?

This is what Fatigue Percents accomplishes .

The best way to teach this, is by using an example that Mike has created very well, comprising of a squat progression combined with Fatigue percents.

Squat 5 reps at 9 RPE then 5% Fatigue

So what this means I will work up to a 5 rep squat which is equivalent to a 9 on the RPE scale.

This would look like;

90kg 5 reps at 7 RPE (add more weight)
95kg 5 reps at 8 RPE (not at the 9 yet so add more weight)
100kg 5 reps at 9 RPE (top set heaviest I will do)

Drop by the fatigue amount (5% of weight) and work up to another 9 on the RPE scale

95kg for 5 reps at 8 RPE (repeat again until at 9 RPE)
95kg for 5 reps at 9 RPE (finish training)

This controls volume based on your performance on the day.

It is worth mentioning For 'repeats' (straight sets), typically RPE gaps of 1 (e.g. 8 to 9) create 2-4% fatigue, gaps of 2 create 4-8% fatigue, and gaps of 3 create 8-12% fatigue. Therefore, gaps of 1 could be considered low, gaps of 2 medium and gaps of 3 high.

It is worth noting that the rep range has an inverse relation to the fatigue created: i.e. lower reps typically create more fatigue than high reps. For instance, 100x1@8 until 100x1@10= 8% fatigue, while 100x8@8 until 100x8@10= 5% fatigue.

From Powerlifting to Win, they list some more points about Auto Regulation and why it is Necessary

1/ 1RM is not stable from workout to workout. Individuals "readiness" fluctuates.
2/ Due to individual differences, volume impacts everybody differently. 5x5 doesn't cause the same amount of stress for everyone.
3/ Due to fluctuations in readiness, even a given individual has different volume on different day

Powerlifting to Win and Mike refer to "stress" in a number of variations over a Week;

Defintions

Low Stress: Ample recovery time from week to week (low intensity anything below 65%)
Medium Stress: Complete recovery from week to week ( medium intensity 65-85%)
High Stress: Incomplete recovery from week to week (High intensity 85% +)

When writing a programme with auto regulation identify which weeks are of low stress weeks such as a deload pre competition or you going on a holiday and the first week back training. High stress weeks you can do 1-2 weeks of a 5 week block as high stress week. After a high stress week followed by a low stress week.

If in doubt just start at medium stress week as Mike says.

Related to Fatigue Percents

Low Stress: 3% fatigue (18% per pattern per week)
Medium Stress: 5% fatigue (30% per pattern per week)
High Stress: 7% fatigue (42% per pattern per week)

0% Deload: For those used to high volume, doing zero back off sets in a week will be a thorough deload

12-18% Low Stress: Perfect for a recovery week without resorting to a full deload
 
24-36% Medium Stress: About the most you can recover from at the end of a single week

36-54% High Stress: These weeks are designed to cause overreaching. Don't expect full recovery at the end of the week

54-72% Very High Stress: This is similar to Smolov Base. Very intense and is only appropriate for shock microcycles.

Another System Mike developed is called TRAC

Training Recovery Assessment Computer it is a test and is use to see how your body is dealing with stress.

CAR analogy; reaching your goals as planning a road trip, where you are at is point A and where you want to go is B. A normal road trip is simple but training for a goal isn't you have detours and setbacks, point B is the limit of your own potential/the limit of your car's potential.

Road trips normally if you want to go north you go north, in the gym you cant always go north you may go east or west to help get you to your point B which is North. TRAC is available on Reactive Training systems website.

Hope you enjoyed reading this for more videos, information, training visit my Facebook page linked here;

https://www.facebook.com/AndrewRichardsonPowerlifter


References:

https://www.youtube.com/watch?v=_f7-a82-z3A

https://www.youtube.com/watch?v=TbOPM3KG0lc

https://www.youtube.com/watch?v=MS1YyV3Kdw8&index=50&list=PL92ilWS4EoWrxDEeDvJT92o9rB7Affgh8

https://www.youtube.com/watch?v=MUh3woF42PQ&index=58&list=PL92ilWS4EoWrxDEeDvJT92o9rB7Affgh8

Andrew Richardson, Founder of Strength is Never a Weakness Blog

I have a BSc (Hons) in Applied Sport Science and a Merit in my MSc in Sport and Exercise Science and I passed my PGCE at Teesside University. 

Now I will be commencing my PhD into "Investigating Sedentary Lifestyles of the Tees Valley" this October 2019. 

I am employed by Teesside University Sport and WellBeing Department as a PT/Fitness Instructor.  

My long term goal is to become a Sport Science and/or Sport and Exercise Lecturer. I am also keen to contribute to academia via continued research in a quest for new knowledge.

My most recent publications: 

https://www.sciencedirect.com/science/article/pii/S1752928X19300216

https://www.sciencedirect.com/science/article/abs/pii/S1752928X19301076 

My passion is for Sport Science which has led to additional interests incorporating Sports Psychology, Body Dysmorphia, AAS, Doping and Strength and Conditioning. 

Within these respective fields, I have a passion for Strength Training, Fitness Testing, Periodisation and Tapering. 

I write for numerous websites across the UK and Ireland including my own blog Strength is Never a Weakness. 

I had my own business for providing training plans for teams and athletes. 

I was one of the Irish National Coaches for Powerlifting, and have attained two 3rd places at the first World University Championships, 

in Belarus in July 2016.Feel free to email me or call me as I am always looking for the next challenge. 

Contact details below; 

Facebook: Andrew Richardson (search for)

Facebook Page: @StrengthisNeveraWeakness

Twitter: @arichie17 

Instagram: @arichiepowerlifting

Snapchat: @andypowerlifter 

Email: a.s.richardson@tees.ac.uk

Linkedin: https://www.linkedin.com/in/andrew-richardson-b0039278 

Research Gate: https://www.researchgate.net/profile/Andrew_Richardson7 

A Great Squat or a Nice Pair of Jeans???

What this article is going to cover is looking at the biomechanics of squatting and how a squat should be coached. I will be using journals to back up some of my points and videos which explain my points a lot easier and faster than me writing. The title is true, to have a great squat you won’t have a nice relationship with jeans hahah (little disclaimer).

The following material is referenced throughout and at the end of the article. All my coaching points are from what I have learned over the years either from a strength/powerlifting background and weightlifting/general fitness. This is aimed at powerlifters, weightlifters, strength coaches, sports scientists and personal trainers whom want to know more about the “squat”.

The Most Common Squat Myth

This is the most common thing I hear all the time about squatting, “squatting below parallel is bad for the knees”. If it is can you please show me some scientific evidence that backs up this statement please. I see PT’s coaching squats like this (shown below), it makes me cry.

The fact people are not squatting people below parallel is due to a few things (that I believe);

1/PT’s being coached to only squat to parallel on their courses

2/ Clients not knowing how to engage their hips into the squat movement pattern.

It’s funny I was squatting at a gym over in England just getting my workout in and minding my own business, then this PT with big arms and chest but no legs to show. He came up to me and was saying “your knees will be wrecked if you continue to squat deep”. I asked politely do you have anything to back that statement up, a sports science journal, physiology textbook or even an article off the internet. He said “no but my friend who is the head PT here said so”.

I was trying to hold my laughter back, once he left I just burst out laughing during me set hahahah.

Now here is some evidence to support that squatting below parallel is beneficial for leg health and it’s safer than squatting to parallel. The paper “Analysis of the load on the knee joint and vertebral column with changes in squatting depth and weight load” by Hartmann, Wirth & Klusemann (2013). In this paper they looked at the theory that deep squats was bad for the knee joint. What they found out was this (using a condensed version of their abstract);

“It has been suggested that deep squats could cause an increased injury risk of the lumbar spine and the knee joints. Avoiding deep flexion has been recommended to minimize the magnitude of knee-joint forces. Unfortunately this suggestion has not taken the influence of the wrapping effect, functional adaptations and soft tissue contact between the back of thigh and calf into account. A search of relevant scientific publications was conducted between March 2011 and January 2013 using PubMed. Over 164 articles were included in the review”.

“Concerns about degenerative changes of the tendofemoral complex and the apparent higher risk for chondromalacia, osteoarthritis, and osteochondritis in deep squats are unfounded. Menisci and cartilage, ligaments and bones are susceptible to anabolic metabolic processes and functional structural adaptations in response to increased activity and mechanical influences in the deep squat. With the same load configuration as in the deep squat, half and quarter squat training with comparatively supra-maximal loads will favour degenerative changes in the knee joints and spinal joints in the long term”.

“Provided that technique is learned accurately under expert supervision and with progressive training loads, the deep squat presents an effective training exercise for protection against injuries and strengthening of the lower extremity. Contrary to commonly voiced concern, deep squats do not contribute increased risk of injury to passive tissues”.

That is one very recent study, these are the rest that back the following study up;

Schoenfeld (2010), McKean, Dunn & Burkett (2010) Fry, Smith & Schilling (2003). There are many more but it would be pointless just listing off journals without going into them in some form.

How deep should I go?

Well that depends on your anatomical bone structure, injury history, goals/sporting demands and what you want to activate the most. This simple diagram looks at where the most weight is put on the body at different degrees of flexion at the knee. So for better glute development, go deeper (Shapour, Daniel & Maryam 2015) (Nagura, Dyrby, Alexander, & Andriacchi 2002), (Caterisano, MOSS, PELLINGER, WOODRUFF, LEWIS, BOOTH & KHADRA 2002).

Types of Squat

There are many types of squatting, all have their purpose in any sport/training plan here are a few of them;

-          High Bar Squat

-          Low Bar Squat

-          Front Squat

-          Single Leg Squat

-          Box Squat

-          Overhead Squat

These can be manipulated through the changing of tempo, box height, alternating the sets x reps x weight, % of weight relating to ones 1RM, the bar you use (a powerlifting bar safety bar etc), grip width and stance. These adjustments can create hundreds of new stimulus in training for a range of physiological adaptations. Now I am going to show you four pictures, one of which isn’t a squat. There are as follows;

3 of the above photos are forms of squatting, one is a box squat (one of my personal favourites especially when coaching squats to a complete novice) and the other two are a weightlifting style squat and a powerlifting style squat. Now the first photo was one of the first photos (along with very similar ones) to come up in google when you type in images for the word “squat”.

That is not a squat. It is worrying the internet considers that a squat but before the trolls start to slag off the individual’s ability to hit ATG (ass to grass) depth as the young folk all say. Then the white knights off tumbler come to defend him for being “himself” and “unique”. We as coaches must immediately start to ask ourselves this question “why can’t he achieve a full rom (Range of Motion) squat?” That is what is happening the subject in the photo as a weakness or many weaknesses which has led to this end result.

Then to throw another layer on top whatever bar positon they have will influence the centre of gravity and where the force needs to travel to execute the lift the most efficiently. As the text underneath explains we have a front squat, high bar back squat and a low bar back squat. Now assuming from the photo this is the same individual with the same length of tibia, femur and spine then we can agree they have good lengths for squatting.

The low bar squat has a more vertical shin where the lifter sits back into the squat more using an increased emphasis of putting the weight onto the hips and glutes (Wretenberg, Feng & Arborelius 1996). The high bar squat a lot more upright more weight is shifted forward to the quads, then finally the front squat where it is vertical and most of the weight is on the quads.

However all the weight is on the mid foot regardless of bar position for the three styles of squatting. Some people prefer different styles of squatting, this can be down to many variables some internal and some external. But, for the majority of these variables can be manipulated to get the subject squatting more efficiently based on their leverages (and using another style of squatting). This is where it ties into the work of Tom Purvis shown below.

Biomechanics of the Squat

I will be referencing the work of Tom Purvis (tompurvis.com) from the Resistance Training Specialist Program (RTS) shares some thoughts and mechanical realities of squatting. All his work is shown in the videos linked below. Tom has a range of videos but the ones I will be looking at are the different body positons, limb length and the Q-Angle.

1/ Fold Ability and Proportions

This section is looking at different limb lengths of the human anatomy including, tibia length (or feet to knee length), femur length and length of the spine. Dorsi-flexion is looked at in some detail, as all the above mentioned plays a crucial factor in how one individual can squat. Two different people can’t squat the same way due to the length of their limbs, elasticity of the tendons/ligaments surrounding the joint, mobility/stability of the joints, previous injures, different bone structures etc. The list goes on. This shirt video explains why that is the case using a very simple model. The top of the model representing where the head is at and the very bottom the feet. Between these two points the knee and hip can be clearly shown with the tibia, femur and spine.

Enjoy.

https://www.youtube.com/watch?v=Av3LO2GwpAk

2/ Fold Ability and Proportions (Examples and Adjustments)

In this video Tom discuss how it is a negative thing to keep adding height under the heel. Instead when working with athletes and clients one should always try and look at “experimenting” with the stance through widening it ever so slightly. This combined with my own knowledge of externally rotating the feet will activate the hamstrings and glutes more allowing one to squat more weight but more importantly stabilise the movement more efficiently. Tom uses examples of individual’s with different shin and femur lengths to squat using a variety of stances and the results are really interesting to watch.

Enjoy.

https://www.youtube.com/watch?v=KGEKRjlZKf8

3/ Q-Angle

The video is looking at the hip – knee – ankle angle particularly through the knee valgus and how it can affect one’s ability to squat. It’s the shortest of the three videos shown but is still very interesting from an anatomy point of view regarding how force is transferred through the hip to the knee then onto the foot.

https://www.youtube.com/watch?v=HpVwzvkfAC4

Hopefully after watching those videos you can have a better appreciation of how hard a squat can be to some people due to their biomechanics.

4/ Butt Wink

Another common issue with squatting is some people performing a “butt wink” or a it’s correctly referred to as a posterior pelvic tilt. This is where the pelvis “tucks” under the lumber spine and causes the lumbar to go into flexion. This isn’t a very strong/stable position to generate force and is a position that is risk for injury.

I have three great videos on this area they are by Brett Contreas, Dr Stuart McGill and Chris Duffin all looking at the butt wink.

Enjoy.

Brett: https://www.youtube.com/watch?v=0fN3NhZ5Ifc

Stuart: https://www.youtube.com/watch?v=-X1GkG2YgXw

Chris: https://www.youtube.com/watch?v=q_Tb-2HZuN4

Simple image of what posterior pelvic tilt looks like

5/ Hip Anatomy

This is where it gets very interesting, some people based on their genetics may be better at playing certain sports due to how their pelvis is structured. Dr Stuart McGill looks at how two different pelvis structures can influence sporting performance. Now, it should be noted that by having one of these pelvis structures doesn’t mean you won’t perform well in specific sports. There is a higher percentage of subjects with certain pelvis structures in certain sports.

https://www.youtube.com/watch?v=IxAVJkbTf0M

Those of a Sports Therapy and Physio background this next video will be of some interest to you. Dr McGill is performing some Squat and Hip Assessments to see if the client can squat deep (based on their anatomy).

https://www.youtube.com/watch?v=PkQb2LJtLgo

Here is a detailed image of the hip anatomy

I found a great image of the knee showing all the ligaments and bones for you to understand and appreciate what makes up the knee

Finally an image of the ankle’s anatomy

Final the shape one’s foot can have a huge impact on how we squat so much so it can lead to long term injuries for the knees and hips if not addressed early. I have quite high arches, so I was prescribed insoles to correct this. Without these insoles I would have continued to have knee pain from not having my feet and knees aligned when applying force for an array of movements. This is just one example of foot problems.

Other factors include the flexibility;

Such as if ones hamstrings are very tight, then this will pull on the glutes then the lower back leading to issues such as not hitting depth, butt wink and or uncomfortable in the deepest part of the squat for that said individual.

Mobility V Stability

There is a constant argument, should I have more mobility? Yes and No. You want to have enough mobility so you can move within a range of motion (for your sporting needs) pain free and perform effectively to the sporting demands. Too much mobility means you are very loose and you won’t be very strong (not capable to produce a high amount of force). On the flip side, if you are really tight and stiff. Yes you will be very strong and explosive but your range of motion is terrible. If you step outside this you will get hurt. So to comprise be somewhere between the two for optimum health or more to one side for a sport but still train the two. Can’t go all out to one extreme.

Now let’s look at some good breathing drills and warming up protocols for squatting. Most of the info shown has been created Chris Duffin of EliteFTS and Kabuki Warrior.com.

Warming up/Coaching the Squat by Chris Duffin

When I first saw Chris Duffin on YouTube my mind was blown with the wealth of information he was handing out for free. I have used these cues and coaching methods to my lifters, clients and for my own squat. They work. If Chris ever reads this I want to say thank you, if you ever come to the UK/Ireland to do a seminar I will be there. Such an avid fan. Now the videos.

Breathing Drills

-          https://www.youtube.com/watch?v=VcY3YSW9vX4

Warming Up to Squat

-          How to squat with Chris at Supertraining https://www.youtube.com/watch?v=U5zrloYWwxw

-          Hip Impingement when squatting https://www.youtube.com/watch?v=5avcuX4-wMI

-          Glute Activation when Squatting https://www.youtube.com/watch?v=tjIAS-D7UcY

Squat Coaching Tips

-          Part 1 Bad Cues (Chest Up) https://www.youtube.com/watch?v=IZDVHVohtmE

-          Hand Positioning for Squats https://www.youtube.com/watch?v=D8nWKQwctk8

-          Part 2 Hand Positioning (another one) https://www.youtube.com/watch?v=9hbyl5Neoio

-          Part 3 Build the Perfect Beast https://www.youtube.com/watch?v=bjb8_Yu41nE

       -       Squat tricks https://www.youtube.com/watch?v=sKX6xmDfztI

My Squat Cue’s

These are the order of cues I would use (now I may not need to say all of them in a session), some I would emphasise more than others depending on the individual.

-          Eyes up

-          Head neutral

-          Chest through

-          Elbows under

-          Pull bar into your traps

-          Push your oblique’s down and out

-          Break at the hips

-          Dig your heels

If you coach the squat right you don’t need to say knees out, individuals will find their natural knee-feet tracking line. If you keep saying knees out they will either, focus too much on it and forget the rest or their knees will just shoot forward. Then there are the individuals whom if you say knees out, it just “clicks” and they have a better squat hahaha.

Everyone has a different approach to learning so as coaches we must be open to teaching clients in different ways such as verbal instruction, demonstration (watching someone), themselves doing it or them describing the movement back to you is a great way to learn.

I hope you enjoyed reading this article on squatting

Regards

Andrew

Journals

Caterisano, A., MOSS, R. E., PELLINGER, T. K., WOODRUFF, K., LEWIS, V. C., BOOTH, W., & KHADRA, T. (2002). The effect of back squat depth on the EMG activity of 4 superficial hip and thigh muscles. The Journal of Strength & Conditioning Research, 16(3), 428-432.

Fry, A. C., Smith, J. C., & Schilling, B. K. (2003). Effect of knee position on hip and knee torques during the barbell squat. The Journal of Strength & Conditioning Research, 17(4), 629-633.

Hartmann, H., Wirth, K., & Klusemann, M. (2013). Analysis of the load on the knee joint and vertebral column with changes in squatting depth and weight load. Sports Medicine, 43(10), 993-1008.

McKean, M. R., Dunn, P. K., & Burkett, B. J. (2010). Quantifying the movement and the influence of load in the back squat exercise. The Journal of Strength & Conditioning Research, 24(6), 1671-1679.

Nagura, T., Dyrby, C. O., Alexander, E. J., & Andriacchi, T. P. (2002). Mechanical loads at the knee joint during deep flexion. Journal of Orthopaedic Research, 20(4), 881-886.

Schoenfeld, B. J. (2010). Squatting kinematics and kinetics and their application to exercise performance. The Journal of Strength & Conditioning Research, 24(12), 3497-3506.

Shapour, J., Daniel, Y., & Maryam, Z. (2015). The Effect of Altering Knee Position and Squat Depth on VMO : VL EMG Ratio During Squat Exercises Journal: Physiotherapy Research International, 2015,

Wretenberg, P. E. R., Feng, Y. I., & Arborelius, U. P. (1996). High-and low-bar squatting techniques during weight-training. Medicine and science in sports and exercise, 28(2), 218-224.

Andrew Richardson, Founder of Strength is Never a Weakness Blog

I have a BSc (Hons) in Applied Sport Science and a Merit in my MSc in Sport and Exercise Science and I passed my PGCE at Teesside University. 

Now I will be commencing my PhD into "Investigating Sedentary Lifestyles of the Tees Valley" this October 2019. 

I am employed by Teesside University Sport and WellBeing Department as a PT/Fitness Instructor.  

My long term goal is to become a Sport Science and/or Sport and Exercise Lecturer. I am also keen to contribute to academia via continued research in a quest for new knowledge.

My most recent publications: 

https://www.sciencedirect.com/science/article/pii/S1752928X19300216

https://www.sciencedirect.com/science/article/abs/pii/S1752928X19301076 

My passion is for Sport Science which has led to additional interests incorporating Sports Psychology, Body Dysmorphia, AAS, Doping and Strength and Conditioning. 

Within these respective fields, I have a passion for Strength Training, Fitness Testing, Periodisation and Tapering. 

I write for numerous websites across the UK and Ireland including my own blog Strength is Never a Weakness. 

I had my own business for providing training plans for teams and athletes. 

I was one of the Irish National Coaches for Powerlifting, and have attained two 3rd places at the first World University Championships, 

in Belarus in July 2016.Feel free to email me or call me as I am always looking for the next challenge. 

Contact details below; 

Facebook: Andrew Richardson (search for)

Facebook Page: @StrengthisNeveraWeakness

Twitter: @arichie17 

Instagram: @arichiepowerlifting

Snapchat: @andypowerlifter 

Email: a.s.richardson@tees.ac.uk

Linkedin: https://www.linkedin.com/in/andrew-richardson-b0039278 

Research Gate: https://www.researchgate.net/profile/Andrew_Richardson7