This is how I would explain the training system. This may not be perfect but is the way I understand it and may be a bit simpler (hopefully not more difficult 
). I would try to keep this part separate from the Auto-regulatory volume management system.
Nervous System
speed<------------------------------------------------------->strength
Muscular System
elastic<------------------------------------------------------->muscular
Training Methods
plyometric(pure elastic)<--------------------------------------->isometric
Loading
nil (bodyweight)<-------------------------------------------->100%1rm
You have speed at one end and strength on the other. Elastic at one end and muscular on the other. You will want to optimize the ratio between speed,strength, elastic function, and muscular function. Depending on your individualities and your sport requirements to provide the optimal ratios between those qualities your optimal training will vary. This is where the various strength deficit tests come in. For training methods you have pure plyometric at one end and pure isometric at the other end (pure speed vs pure strength). All the other training methods fill in the gaps between those. Even traditional training blends in isometric and pliometric movement with muscular and elastic elements working together - the ratio determined by the load and the individual. How much of what type of training you will need will depend on where your sport lies on the continuum(speed vs strength/elastic vs muscular) and your individual neural dominance and elastic vs muscular balance and weaknesses.
Volume Management
This part is quite a bit easier to comprehend. To keep it simple all you have to do is work by the rule of 1/3rds. Maybe it’s not perfect but is effective. It will take on average 1/3 the amount of fatigue produced by a training session in days to duplicate that performance (compensate) and another 1/3 in days to supercompensate. So if you train and make a 6% inroad into your initial ability, or 6% drop-off - It would then take you on average 2 days to repeat that performance and 4 days to supercompensate. This might vary a bit depending on the person but one can start at 6% on a 4 day frequency scale and make minor adjustments to find the perfect balance.
Fatigue can be calculated many ways. By reps, load, time, height, and others. The simplest way for strength training is to use reps to calculate fatigue.
Calculating drop off margins using repetitions
0-6 repetitions: yield a drop-off (fatigue) margin of 3-5% per loss of repetition
6-12 reps: yield 2-3% value per loss of repetition
12-20 reps: yield a 1-2% drop-off value per loss of repetition
Example:
Athlete bench presses 300 lbs for 10 reps in his first working set and establishes this as his “initial” or maximum effort for the day. He trains every 4 days so we apply the rule of 1/3rds and come up with a drop off or level of fatigue inducement of 6%.
The result for a working % drop off is either 282 lbs (300 – 6%)(load method of fatigue) or 7-8 reps (repetition method of fatigue)
The repetition training method would entail this athlete to lift 300 lbs until only 7-8 reps are attainable (repetition method of calculating fatigue), or to decrease bar poundage as fatigue is realized (maintaining 10 reps per set) until 282 lbs is left on the bar (load method of calculating fatigue).
This is how I started off using the system as everything else was very confusing.
When calculating the fatigue by other methods like load, time, height, etc simply subtract or add the fatigue % into the performance.
higher-faster-sports.com
