Methods of Progression/Regression in Body Weight Training
Mechanical Advantage/Disadvantage
Levers
- Progression:Lengthen the Resistive Force Arm by Moving your Fulcrum ( Knee Push-Up → Push-Up)
- Progression:Lengthen the Resistive Force Arm by Increasing the Pitch ( Push-Up → Progressed Push-Up)
Pendulums
- Progression: move away from the anchorpoint ( TRX Hamstring Curl → TRX Hamstring Curl farther from anchor point)
Weight Allocation
- Regression: Self-Assisted Exercise 1 ( Squat → Row Squat )
- Regression: Self-Assisted Exercise 2 ( Pull-up with Crunch → Assisted Pull-up )
- Progression: Unilateral loading ( Progressed Push-Up → Advanced Push-Up)
- Progression: Biceps Curl (Two Arm → Single Arm)
Plyometrics (Acceleration)
- Progression: Increase Acceleration (Reverse Lunge → Plyometric Lunge)
Traditional resistance training: Force = Mass * 9.8m/s/s
Plyometrics: Force = Mass * (9.8m/s/s + Acceleration)
