Progression Know How
If I could kill a word it would be “workout”. People who are into fitness love to talk about working out, but seldom do you hear people talk about training or practicing movements. “Workout” tends to infer any form of structured exercise with the sole purpose of expending energy or making you tired. It focuses on today and perhaps a feeling (tired, sore, or getting a pump, etc.), but has no thought of tomorrow. Our focus at Fenton Fitness is always on training or practicing movements. The focus is always on the future–reducing injury risk, becoming more durable, performing better at sports or life, or just feeling better. Our focus is on skill acquisition, not feeling tired. Just imagine if we treated education the way we treat exercise. Think of the difficulty of learning a new subject every day, rarely repeating something, with the sole purpose of making it difficult. That would be crazy, yet that is more and more of what we see in the fitness industry. In workouts, exercises tend to change just for the sake of changing. In training, the movements are not random and serve a direct purpose, and are therefore performed for a minimum of 3-4 weeks. We progress these movements by performing them with more control, increasing the number of sets or reps, increasing load, or reducing rest intervals. Here are some benchmarks that we like to use with some basic exercises to do before progressing on to the next movement.
Jeff Tirrell, CSCS, CSFC, Pn1
KB Deadlift- Goal of 10 reps with 40kg (88lbs)
Single Leg Reaching Deadlift- Goal of 10 reps/leg with perfect form
Single Leg Deadlift- Goal of 10 reps/leg with 50% of bodyweight
Trap Bar Deadlift- Goal of 2x bodyweight (men) or 1.5x bodyweight (women) for 3-5 reps
See video demonstration of these exercises here: Hinge Pattern Video