Académique Documents
Professionnel Documents
Culture Documents
Progression
To progress an exercise is to make it harder and more challenging for your
client so that they get more gains and avoid plateaus. Progression is not
always about increasing the reps, sets and weight. It can also include:
-
Regression
Regression is to bring the exercise back to a more basic form, making it
easier for your client or modifying it to suit the clients needs. This is
important when clients are de-conditioned, have an injury or are
particularly over-worked and just cant give 100%. Some regression ideas
are:
-
39
Decrease reps
Decrease sets
Alternate between body parts to aid more recovery time
Create a stable surface area
Low impact
Keep movements closer to body
Base on time not the numbers of reps or sets
V2 16.03.09
Theraband laying
press
Resistance tubing
standing chest press
Tubing resisted
push up
Bench push up
Push up
40
Progressions ----------
Base
---------- Regressions
V2 16.03.09
Push up on fitball
Push up on fitball
hands in TRX
Theraband seated
row
Resistance tubing
kneeling lat
pulldown
Resistance tubing
assisted chin up
Resistance tubing
static squat row
Pull up
41
Progressions ----------
Base
---------- Regressions
V2 16.03.09
Chin up
Low step up
lunge
Progressions ----------
Base
---------- Regressions
Resistance tubing
lunge press
Resistance tubing
assisted lunge kick
through
Lunge
42
V2 16.03.09
Chariot walking
lunges
Superman
Hover
Progressions ----------
Base
---------- Regressions
Horse stance
Opposite arm/leg on
toes and hands
43
V2 16.03.09
Fitball or stick
wrestling
44
---------- Regressions
Static squat with
Kneeling lunge
resistance tubing
resistance tubing row
row
Base Program
Posterior
Resistance tubing
lunge row
V2 16.03.09
Progressions ----------
Jump lunge into
Resistance band
reverse fly with
Bosu lunge row
resistance tubing
---------- Regressions
Resistance tubing
Med ball high Resistance tubing lunge
static wood chop
press
to low wood
chop
45
Base Program
Anterior
TRX push up & roll
in
V2 16.03.09
Progressions ----------
Jump resistance tubing
Resistance tubing
press
side lunge rotation
press
Resistance tubing
assisted lunge with
kick through
46
---------- Regressions
Multi-directional lunges Step up into reverse
lunge
Base Program
Lateral
Step up single
arm shoulder
press
V2 16.03.09
Progressions ----------
Dumbbell overhead
Single leg squat
walking lunges
---------- Regressions
Fitball back extensions
Squat
47
Barbell bent
over row
Base Program
Longitudinal
Dead lift
V2 16.03.09
Progressions ----------
Squat into front
Barbell overhead
barbell raise and row
squat
in
48
V2 16.03.09
Outdoor exercise areas can also be utilised for pull ups and chin ups.
49
V2 16.03.09
Topic 8: Conclusion
The course content has outlined the key considerations for designing and
implementing effective and successful outdoor training sessions.
In Topic 1 we covered organising and planning your outdoor personal
training sessions and provided you with a quick reference checklist, easy-tofollow formation diagrams and program templates.
In Topic 2 we looked at cardiovascular programming for the three energy
systems as well as incorporating balance and agility in cardio drills.
In Topic 3 we went into detail about how to program for resistance in the
outdoors focusing particularly on the myofascial chains and life specific
exercises.
In Topic 4 we explained the importance of functional core programming and
gave ideas for core exercises that can be performed outdoors.
In Topic 5 we covered flexibility and different types of stretching for
individuals and groups.
In Topic 6 we went through exercise progressions and regressions with many
examples for typical push and pull exercises as well as specific myofascial
chain exercises.
In Topic 7 we looked at posterior movements and pulling exercises in
outdoor training.
Upon completion of this course, you will be well on the way to becoming a
Star Outdoor PT! Applying these principles and techniques will lead you to
creating fun, interesting, functional/life specific and safe programs for the
outdoors- whether it is for a group or individual session.
50
V2 16.03.09
51
V2 16.03.09
All photos, charts and diagrams Australian Fitness Network and ZZest Fitness
Additional resources consulted in the creation of this course:
http://pressexposure.com/Cardio_and_ESD__Differences_and_What_Works_Best-28937.html
http://careyforfitness.blogspot.com/2006/10/cardio-exercises-good-or-bad.html
http://www.alwyncosgrove.com/Energy-System-Training.html
http://www.sp.uconn.edu/~terry/images/anim/ATPmito.html
http://dianelee.ca/articles/articles.php#stability
http://www.healusnow.com/fasciaarticle.htm
http://www.drlenkravitz.com/Articles/epoc.html
52
V2 16.03.09