Applying progression & regression

In our last article, you read about the four reasons to use progression and regression when training a client:

• The SAID Principle

• Skill acquisition / deficiency

• Strength deficiency

• Dysfunction / Pain

By being aware of the above, you can train your client using the right strategy to avoid injury, knowing when to adjust the training to suit their progress and needs. 

Now it’s time to put your knowledge to the test with practical application.

First, let’s run down the STCfit Progression/Regression model.

The model is split into 8 tiers:

Here is a quick rundown of each tier:

1. Goal movement: The specific movement being used (or intended to be used).

2. Modify exercise: Something is going wrong. This means it’s time to modify the exercise to reduce the skill demand. Basically, make the exercise easier.

3. Move the load: Force a change in the pattern by moving the load to a different place, eg. inside or outside of the centre of mass.

4. Remove layer of input: Eg. In a squat, remove the upper body component and just focus on the lower body.

5. Provide external stability: Give the lifter something to hold onto.

6. Provide a forced position: Best done with a machine that controls the lifter’s position.

7. Isolate: Focus on one specific area / joint of the body.

8. Replace training with drill: Stop thinking about goal outcomes and just work on building to the exercise at hand.

Between each of these steps, you can also consider using the ‘X.1 and X.2’ steps. 

For X.1, slow down and do what needs to be done to progress. For X.2, use an external tool to improve the movement.

Applying the model to your programming

In the graphic below, you will see an example of regressions for each tier. These are simply examples to explain the concept, and not necessarily set prescriptions. There are lots of different ways to implement progression and regression outside of these examples.

Test yourself

With the above graphic in mind, work out a program of your own, using a different exercise. This is the best way to apply your knowledge and progress your skills.

Finally, take the time to make sure all this information has set in. Have a look at the following questions and apply them to your work.

• Do your programs consciously adhere to the SAID principle?

• Can you identify skill and strength deficiencies?

• Can you identify and work around dysfunction and pain, with the help of an allied health professional?

• Do you have a progression / regression model sufficient enough to cover all the movement patterns you use in your programming (including examples not shown in this article / graphic)?

Confidently answering these four questions places your best foot forward to well-rounded and bulletproof programming.