![]() A careful system of goal targeting, exercise testing, proper exercise technique, supervision, and optimal exercise prescription all contribute to the successful implementation of a resistance training program. For progression, these variables must then be varied over time and the exercise prescription altered to maintain or advance specific training goals and to avoid overtraining. ![]() The single workout must then be designed reflecting these targeted program goals including the choice of exercises, order of exercise, amount of rest used between sets and exercises, number of repetitions and sets used for each exercise, and the intensity of each exercise. This involves decisions regarding questions as to what muscles must be trained, injury prevention sites, metabolic demands of target training goals, etc. The process starts with the determination of individual needs and training goals. The key is that we use a logical rationale when deciding to make an exercise harder or easier.Progression in resistance training is a dynamic process that requires an exercise prescription process, evaluation of training progress, and careful development of target goals. Many of these principles are very interconnected so some of the progressions or regressions use many of the principles and not just one. This simply involves the client going from a more stable to a less stable position, or vice versa, and the stability can be applied by several different means. SPORT Specificity - sport and individual needs Progression - start at your level and gradually increase Overload - work harder than normal Reversibly. Many of the principles use stability to vary their progressions or regressions. ![]() Only the first principle involves increasing or decreasing external load, so there are many other possible ways to make an exercise more or less challenging. Using these nine primary principles allows us to create individually challenging exercise progressions and regressions by various means. Table 3.1 provides a breakdown of the nine most common principles used to progress or regress exercises in terms of this continuum. Certain principles of load and range of motion are easier to conceptualize if one thinks in terms of easier versus harder, and other principles of stability are easier to think of in terms less challenging versus more challenging. Principles of exercise regressions and progressions exist on a degree of difficulty continuum which consists of easier to harder, or less challenging to more challenging. One fundamental principle that lies at the core of effective training is the principle of progression fitness. We provide examples of true exercise progressions later in this chapter and in our programs that follow later on in the book. What is exercise regression and progression An exercise regression is simply an approach to decrease the demand of an exercise or movement. A simple load progression can occur from microcycle to microcycle without altering the exercise, or the load progression can transform the exercise to become slightly different from mesocycle to mesocycle (phase to phase) because of a new type of loading position. Study with Quizlet and memorize flashcards containing terms like When you increase your exercise program gradually, you are following the principle of progression., The four factors in the FITT Formulas are frequency, intensity, time, and type. ![]() However, it is worth mentioning that the first form of regression that we often use in practice is to simply reduce load because loads that are too heavy can be a primary problem that make an exercise too challenging. Without a doubt, the most common way to design exercise progressions and regressions is based on adding or reducing external load. However, there are some important issues associated with this principle, both what can happen if you don’t do it at all and if you don’t do it right. Overloading is necessary to make gains in fitness and athletic performance. ![]() applied generally to whole-body fitness D. maintained at a constant level of difficulty C. When we design exercise progressions, we place exercises into the appropriate “family trees” within various parent categories to classify the training movements with a logically developed plan to get to an end goal exercise.Īlmost all exercises can be progressed or regressed depending on client ability. Applying progression to this exercise can make these movements easier to perform. Study with Quizlet and memorize flashcards containing terms like To be effective, an exercise program must be. This is an excerpt from Secrets of Successful Program Design by Alwyn Cosgrove & Craig Rasmussen. ![]()
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