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