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🔺Progression Principles🔺 ⠀⠀ Consistently applying a principle based approach to training & rehab is at the core of what makes a great coach or therapist. Understanding these fundamental principles will allow you to scale & adjust appropriately for any client that comes into your gym or clinic. ⠀⠀ 🔹Load: Begin by teaching clients unloaded variations & progressively add load as they demonstrate mastery. Don’t forget that the clients own bodyweight may be adequate for progressive overload in the early stages. ⠀⠀ 🔹Speed: Progress the client along the velocity spectrum as they develop. Begin with Isometric/Eccentric movements to develop stability prior to progressing into dynamic variations. An example of this would be developing strength in the hinge pattern with a deadlift before progressing to a kettlebell swing. Similarly, we should develop traditional lower body strength with squats/split squats to support higher velocity movements like running, hopping and bounding. ⠀ 🔹Support: Help beginners with assistance devices like a TRX or a Dowel. Progress from the ground up moving from positions that are more stable (Supine/Prone) to positions that are less stable (1/2 Kneeling/Standing). ⠀⠀⠀ 🔹Volume: De-conditioned clients will have less tolerance to volume than more advanced trainees. Start with less volume to ensure mastery/limit soreness & progressively introduce more volume as they get stronger. ⠀⠀ 🔹Frequency: Reduced frequency to a stressor allows the client to adequately recover in between bouts. Practically, this might mean dosing knee dominant exercise or running only once per week following a knee injury & gradually introducing more as the clients capacity increases. ⠀⠀ 🔹Recovery: Progressively challenge the clients work capacity by moving from complete recovery to incomplete recovery. Novices may require full rest between sets to maintain adequate form & strength/power output. As their fitness levels increase you can begin challenging them by decreasing the work:rest ratio. ⠀⠀ Although these approaches may seem obvious it can’t be overstated how vital it is for coaches & therapists to understand these concepts and apply them consistently. #cfsc - @movementasmedicine on Instagram
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