So, you've just read TRIAX's guide to resistance training but are not quite sure what exercises to do, our how to implement this into your weekly training schedule? Never fear, the team at TRIAX are here to give you a helping hand to get you up and running in the gym and firing on all cylinders out on the field as soon as possible.
As I said in our 101 guide to resistance training, there are 1000 ways to skin a cat when it comes to resistance training. Due to this huge variety it can make starting a program an incredibly difficult and daunting task for those new to the gym. Therefore, to get you started the team at TRIAX have put together two template training sessions. These sessions are designed to help you to learn the fundamental athletic movement patterns (see our Resistance Training 101 blog) and begin to develop your general muscular hypertrophy and strength.
Template Training Program #1
Template Training Program #2
Interested in getting an individualised resistance training program specific to you and your athletic needs? Contact us!
Regressions & Progressions
So, you've started a resistance training program using our TRIAX Templates down at your local gym or garage (during the COVID-19 lockdown) but have encountered one of the following:
I am a novice to resistance training and these exercises are way too hard for me
I have some resistance training experience and these exercises are way too easy for me
If this is the case, you are in need of some exercise regressions and progressions to match your training program with your training experience. But what are regressions and progressions and how do I implement them?
Regressions: reduce the technicality and/or range of motion (ROM) of the movement pattern by modifying or completing changing the exercise (ie. 1/2 range of motion or dual-limb)
Progressions: increase the technicality and/or ROM of the movement pattern by modifying or completing changing the exercise (ie. Full range of motion, single-limb or muscle/s under tension throughout entire exercise)
A common error in regressing and progressing exercises is to assume that simply by removing or adding weight will reduce or increase the difficulty of the exercise. While, loading is an important factor in continuing to develop muscular hypertrophy, strength and power it is not the only consideration for regressing and progressing your training.
It is also important (I would say more important) to consider the technicality and ROM of the exercise when regressing and progressing your training.
For example, if you do not have the movement competency to complete a body-weight squat to full depth (knees to 90 degrees), adding or removing weight is not the answer to your problems. Rather, you first need to master the movement pattern of the squat which may require you to regress to a 1/2 or 1/4 squat or sit to stand to perfect the following steps:
5 Key Cues for Performing a Squat
Feet shoulder width apart and try to rip the floor apart with your feet
Knees track over toes or pushed out, avoid knees collapsing in
Drop hips and bum down as if you are sitting on a chair or think "ass to grass" (use a box or chair to cue approx. 90 degree knee depth)
Keep your chest up and back straight, avoid leaning forward
On way back up drive your upwards force through your heels
Once you have mastered the following steps you can then begin to progress and increase the complexity of the squat. This can be achieved by increasing the ROM (squatting deeper than 90 degrees) or adding resistance by holding a kettlebell or dumbbell to your chest (Goblet Squat) or a barbell on your back or chest (BB Back or Front Squat) while you squat. Check out the table below for TRIAX's quick guide to regressions and progressions for the squat and other fundamental movement patterns.
TRIAX'S GUIDE TO
REGRESSIONS & PROGRESSIONS
Got questions about how to regress or progress exercises in your current training program? Contact us!
There you have it. That's TRIAX's guide to Resistance Training: From Theory to Practice.
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about the author
Strength and Conditioning Coach
M.App.Sp.Sci, ESSA L1 Sports Scientist, ASCA L1 Coach
Available for individualised online coaching