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Method

Posted by budser on August 18, 2013

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)

TRX Hamstring Curl

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

  • Progression: Increase Acceleration (Reverse Lunge → Plyometric Lunge)

    Traditional resistance training: Force = Mass * 9.8m/s/s

    Plyometrics: Force = Mass * (9.8m/s/s + Acceleration)

     

     

     

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