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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)
   

• Progression:Lengthen the Resistive Force Arm by Increasing the Pitch (i.e. Push-Up → Progressed Push-Up)
   

Pendulums

• Progression: move away from the anchorpoint (i.e. TRX Hamstring Curl → TRX Hamstring Curl farther from anchor point)

Weight Allocation

• Regression: Self-Assisted Exercises (i.e. Squat → Row Squat )      

• Progression: Unilateral loading (i.e. Progressed Push-Up  → Advanced Push-Up)

• Progression: Biceps Curl (Two Arm  →  Single Arm)
     

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)