UNIT IV. 

I. TOPIC

A. TRAINING PRINCIPLES

PRINCIPLES OF TRAINING - are fundamental guidelines that help individuals design effective and safe exercise programs to improve their fitness levels. These principles ensure that the training is progressive, targeted, and tailored to meet the specific needs of the individual. Below are the key principles of training:

• Frequency: Increasing the number of times, you train per week

•  Intensity: Increasing the difficulty of the exercise you do. For example, running at 12 km/h instead of 10 or increasing the weight you are squatting with.

• Time: Increasing the length of time that you are training for each session. For example, cycling for 45 minutes instead of 30.

•  Type: Increase the difficulty of the training you are doing. For example, progress from walking to running

Exercise Progression and Regression

• Regression involves making an exercise easier to perform for beginners or those who may be recovering from an injury.

• Progression involves increasing the intensity or difficulty of an exercise to continue challenging someone who has mastered the basics.

Progression is about increasing the difficulty of an exercise to continue challenging the body as it becomes stronger and more proficient. The goal is to enhance muscle strength, endurance, and cardiovascular health.

Examples of progression include:

• Increasing the range of motion.

• Adding more weight or resistance.

• Increasing speed, intensity, or the number of repetitions/sets.

Regression is the process of simplifying or easing an exercise to make it more manageable for someone who is less experienced, has limited mobility, or is recovering from an injury. The goal of regression is to allow the individual to build a foundation of strength and stability before moving on to more challenging exercises.

Examples of regression include:

• Reducing the range of motion.

• Using less weight or body weight instead of equipment.

• Performing the movement at a slower pace or with fewer repetitions.

Range of Motion

Each exercise you do has a maximum available range of motion. We could go one step further by stating that each exercise has a maximum available pain-free range of motion. That is, just because you see an exercise done in a certain way and with a certain range of motion, it does not mean that you should also be fitting yourself into that same mold—especially if despite having the range of motion available, the position causes pain or discomfort. A barbell deadlift is a good example. 

You might think you need to deadlift from the floor because it’s what’s accepted as being the correct full range of motion. But, if your natural body structure isn’t built for it or you have a history of back pain, deadlifting directly off the floor could do you more harm than good. More back or hip pain might cause you to think that your core is weak, when in reality all you needed to do was accept that deadlifting from the floor wasn’t a good fit to start off with. 

Increasing or decreasing range of motion can make exercises harder or easier as well as prevent pain. There are also strength and aesthetic benefits from spending more time in certain ranges of motion, so don’t always consider less range of motion to be easier and therefore less effective.

Stability

A typical path of progression often spoken about is from stable to unstable exercises. However, stating that something unstable is a progression of a more stable version and therefore a goal to aim for is inaccurate. While increasing instability does make many exercises more difficult, the question is whether the progression is making the exercise harder in the right way and according to your goals. 

With increased stability, you can achieve higher targeted-muscle output. So, although adding instability could be seen as a way to add progression to an exercise, you need to first consider whether that is the path of progression you should take. In the context of physique enhancement and aesthetics, progressing from a stable to unstable environment is rarely useful.

Speed

Advancing slower repetitions to faster ones isn’t a progression pathway employed in this book. Faster and more explosive repetitions are usually reserved for performance-based training and enhanced athleticism. For your abdominals to receive the right signals to get stronger and build new muscle tissue, they need to be subjected to high levels of mechanical tension. This requires placing high force through the muscle tissues for longer durations than those used in power-based exercises. When repetition speed is high, it is usually at the expense of placing higher force through these tissues for periods long enough to elicit the adaptation you want.

Higher repetition speeds can also take you out of optimal alignment, keeping you from getting the most from each repetition and potentially increasing the likelihood of excessive wear and tear or injury. The higher the repetition speed, the better your muscles have to be at absorbing the resistances you use as well. While increasing repetition speed can be seen as a progression, it is best reserved for when your goal shifts to performance after achieving your primary goal of aesthetics. If you are new to an exercise, it makes sense to be more cautious with repetition speed as you’re learning the exercise. Even once you’re past the learning stage, you should use a repetition speed that still allows you to feel the exercise working the target area. 

Body Position

Changing body position is a method of progression that largely works through the manipulation of the lever arm length. Changing leverage factors can change how much resistance you receive as a percentage of your body weight. A simple example is to use a basic front plank performed on your knees versus on your toes. Because the lever arm is longer when you’re on your toes, it is a more difficult position to hold and requires your muscles to work harder. In this case, you would select the plank variation that best fits your current level of strength. 

Another example is performing a basic crunch. Having your arms straight and overhead is harder than having your arms by your sides. This again is an example of a simple change in lever length that adjusts the difficulty of the exercise based on changing the arm position alone. Here, the weight of your arms taken farther overhead increases the difficulty of the crunch. Exercise biomechanics can be a complex topic but having a few go-to tricks to make an exercise easier or harder by changing your body position can serve you well.  It’s also worth noting that a change in placement of an external weight, for example a dumbbell or kettlebell, can change the difficulty of an exercise. Progression or regression of exercises using this technique will be covered as they become applicable.

Examples of Progression and Regression 

1. Push-Ups

Progression:

• Decline Push-ups: Elevate your feet on a bench or step to increase the intensity.

• Clapping Push-ups: Perform a push-up, then push up explosively off the floor and clap before landing.

• One-arm Push-ups: Perform the push-up with one arm for added difficulty.

Regression:

• Knee Push-ups: Instead of performing the push-up on your toes, drop to your knees for more support.

• Wall Push-ups: Stand facing a wall, place your hands on the wall, and perform a push-up motion. This reduces the load on the body.

2. Squats

Progression:

• Jump Squats: Add a jump at the top of the squat to increase explosiveness and intensity.

• Single-leg Squats (Pistol Squats): Perform the squat on one leg to challenge balance and strength.

• Weighted Squats: Hold dumbbells or a barbell to increase resistance.

Regression:

• Chair Squats: Sit down on a chair and stand up to practice proper form before performing a full squat.

• Box Squats: Sit on a box or bench and stand back up. This helps reduce the depth of the squat.

3. Plank

Progression:

• Plank with Leg Lift: While holding the plank position, alternate lifting each leg for added challenge.

• Side Plank with Reach: From a side plank position, extend the top arm overhead and reach under your body, increasing the intensity.

• Plank to Push-up: Transition from a plank position to a push-up position, alternating between the two.

Regression:

• Knee Plank: Instead of holding the plank position on your toes, drop to your knees to reduce the load.

• Plank on a Raised Surface: Perform the plank with your hands on a bench or box, which decreases the angle and intensity.

4. Lunges

Progression:

• Jumping Lunges: Perform lunges, but alternate legs with a jump to add intensity.

• Walking Lunges: Add movement by walking across the room with lunges.

• Weighted Lunges: Hold dumbbells or a barbell to increase the intensity of the movement.

Regression:

• Static Lunges: Perform lunges in a stationary position without moving forward or backward to reduce difficulty.

• Assisted Lunges: Use a wall or sturdy object for balance while performing the lunge.

 Sample routine combining progression and regression.

Intermediate/Advanced Routine (Progression Focus)

1. Decline Push-ups – 3 sets of 12 reps

2. Jump Squats – 3 sets of 12 reps

3. Plank with Leg Lifts – Hold for 30 seconds, 3 sets

4. Walking Lunges – 3 sets of 12 reps per leg

Beginner Routine (Regression Focus)

1. Wall Push-ups – 3 sets of 10 reps

2. Chair Squats – 3 sets of 10 reps

3. Knee Plank – Hold for 20-30 seconds, 3 sets

4. Static Lunges – 3 sets of 8 reps per leg