Part 1 of 5 - Fitness Fundamentals Series
By: Jason Bungo, CSCS
What do we do if we are not able to complete a given exercise with proper form or without pain? We look at an easier version of the same movement, a regression, until we find an acceptable starting point. Then we progress through successively more challenging progression movements until we are able to complete the given exercise or find an appropriate replacement. Progressions are how we start squatting by using our body weight and sitting to a box and end with a barbell overhead squat. Progressions and regressions are just different variations of the same movement pattern.
Variations of movements are different exercises working the same movement pattern. We might choose one variation over another based on our goals being stability/balance, strength, power, or muscle building to name a few. We may also avoid certain movement variations in a given pattern if they consistently illicit pain while another one does not, it is not worth working through pain if we have another option available to cause the same effect without the pain. We also sometimes introduce new variations in a training routine just for the sake of variety and in an attempt to prevent the body from hitting a plateau. This version of a variation is part of periodization of programming in which we complete blocks of a training program before moving to a new block with different exercises or training variables.
We will start by reviewing the a progression of a movement many clients have difficulty with at first, the lunge! Everybody's least favorite! Let us say we are not capable of completing a free standing lunge with proper technique. Well how do we progress to being able to complete this movement? We will start with an easier movement like a body weight step up, progress to weighted step ups, then to a stationary lunge with some form of aid. Aids like suspension straps or a hand rail are helpful to take some of the load off the legs, aid in balance and decrease the requirement on our coordination. Once this is comfortable enough and we are starting to use the support less and less, we will add the step, moving part of the lunge. Finally, we will progress to a free standing lunge. From there we can add weight or progress to even more difficult lunge variations like lateral, curtsy or overhead lunges.
Bodyweight Step Up
Lunge with Hand Support
Barbell Overhead Lunge
Progressions and regressions are both forms of variation, but we also use the different variations for many reasons as mentions above. Sometimes this is due to avoiding pain. For instance, if someone is having a back issue, we could select a leg press over a squat to train the squat movement pattern without placing resistance on the back.
Another reason we use different variations is just to rotate through different exercises to keep the body from becoming too adapted to one specific variation of an exercise. We call this periodization. If you imagine little blocks of training that are 3-12 weeks long, we can maintain the same workout pattern but introduce new movements to continue to progress. We do not want to rotate movements too quickly or we will not be able to tell if our strategy is effective and we do not want to stick in one pattern too long or we will see diminishing returns.
We also choose variations based on goals, an athlete may want to use a different variation based on many variables including their sport and where they are in their season or off-season. In the off-season they may want to choose more muscle building movements, where as they get closer to their season and going into season we may want to choose more explosive options. Consider a deadlift variation, in the off-season we may choose a traditional barbell deadlift to increase strength and build muscle. Where as we get closer to the season we may choose a power clean to add explosivity to our movement. Lastly, in season we could go with a kettlebell swing to add even more speed to our movement while minimizing stress during the most intense part of the year.
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