Progression in the weight room is not solely based on external loading (i.e. how much absolute weight lifted). Progress can be accomplished in various ways in order to improve performance, movement options, fitness, experience, and may even assist in external loading abilities.

Here are some valuable elements of client/athlete progress:

1. Accumulation of volume is one of the key components to improving qualities of fitness. Increasing the number repetitions and/or sets throughout a training program is fundamental to progress.
2. Progress through various positions (i.e. 1/2 kneeling, tall kneeling, etc.) and expose to positions that the body struggles to achieve (i.e. if client lacks hip extension, progress through positions that challenge hip extension, then you can challenge those positions under loading).
3. Progress through coaching cues. Simplicity is king but an element of progression can be attention to detail or changes in the focus on attention. For example, the first couple weeks...

See the whole forest before seeing one tree:

START WITH, HOW DO YOU DEVELOP FITNESS?

Then work backwards, learn and coach basis exercises, optimize the exercises that you do, accumulate volume, then use your tools to intervene only when a barrier towards fitness/performance is encountered.

When we learn something new about movement problems during continuing education events or within systems we tend to start with, how can I fix this person’s movement problems?

We tend to want a clean slate to work from but we are not going to give people a clean slate with movement. We have very limited time with people, thus limited influence. The best thing we can do is use the tools to address movement problems to develop fitness.

Addressing movement problems is a need but not a necessity, the majority of the time. Don’t let the tools you have acquired to become the barrier towards fitness.

The use of passive constraints to manipulate a task: External objects are used to assist in finding certain references and muscles.

* The dumbbell behind the foot is used to find heels and hamstrings. The ball between the knees is used to find adductors. The weight in the hand is used to find abs and close a space. The weight of the cable can be used to reach and feel a scapula move.

* Training Principle: Proximal structure position influences movement of distal structures
* Focused Attention: Heels. Opening a side of the thorax and closing the opposite side.
* Guided Experience: Initiate questions before providing feedback. What was that like? How did that feel? 

Creating an exercise to match intent. The intent of the exercise is to transition from leg to leg working on frontal plane mechanics.

* The chop will assist in centering over a leg: stacking the nose over the zipper line, over the knee, over the big toe.

* Training Principle: All athletic skill acquisition includes the ability to transition from leg to leg; gait, skating, throwing a ball, or changing direction (push mechanics).

* Guided Experience: What was that like? How did that feel? Where do you feel your weight? Why do you think this is important?

* Focused Attention: Arch of the foot.

* Client accomplished a personal record weight in the Trap Bar Deadlift which was an externally focused activity. To finish the session, we turned to thinking about the body and feeling muscles in specific areas, which was an internally focused activity.

Embedding testing in program design can be used an assessment of progress.

Are you improving or staying the same? …fear staying the same. 

• 3-10 RM testing
• Perform sets to own volition (example: perform sets of 3 until client chooses to stop or can’t maintain) 
• Density blocks: Number of reps within a timed set or number of sets within a specific duration
• Open set: client performs reps to own volition
• Set duration of time and record distance completed on mode of fitness equipment (example- distance in miles completed in 6 minutes on airdyne)
• Set specific distance and record time to completion (example- time to climb 300 feet on versaclimber) 
• Record vertical jumps in warm-up routine
• Timed circuit: record total volume or time to complete 

Bring me to the 10th floor from the LOBBY.

In reference to full range of motion at a joint; It’s okay if you start in the lobby and ask for ten floors then return back to the lobby, but what happens if you start on the 5th floor?

This is an analogy for consequences.

• There is a difference between externally rotated which implies orientation (stuck on 5th floor) vs externally rotating which implies ability to move through a range of motion (move ten floors)
• If you don’t consider axial skeleton and pelvis position you may be pushing past the tenth floor which may come at a cost
• Some people may benefit more from a trip to the lobby instead of continuing to push the tenth floor: this can also be used in reference to high level athletic performance/explosive extension
• Don’t be surprised when consequences manifest

We like to make things simple: If I program hang cleans, the athlete will get more explosive and perform their sport better. Boom. It’s as easy as that, right? It is more complex and multi-factorial. 

Sports Performance is governed by a complex interaction of variables.

Trainers/Coaches should explore knowledge of how psychological, physiological, biomechanical (Human), and environmental (Environment) factors interact with the performance outcome/result (Task/goal).

• A holistic/interdisciplinary approach of sports performance should include education to athletes.
• Provide them with the tools to succeed outside of exercise (with the illusion that they have knowledge of the exercise they are participating in). – Talk about sleep, nutrition, stress, social connections (interactions with other players), intent, skills for crucial conversations, creating a successful environment
• Constraints within these variables/categories can create limitations and barriers (ex....

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A Process for Creativity in Exercise Selection

The goal of the process is to match intent with strategy to create an exercise then coach the exercise with proper execution. An exercise is the loading of tissues for mechanical and physiological benefits. Positions are the shapes in which the body is placed to target specific muscles to move bones and to be able to target as much muscle mass as possible.

The process of exercise selection can be overwhelming without a process. Choosing exercises should have a purpose and we should explore our creativity based upon that purpose instead of choosing exercises and rationalizing them later. We tend to choose exercises based on certain loading abilities and associations instead of a specific intention.

• Am I starting with a exercise or the intent?
• Am I associating a exercise with a specific quality?
  • Such as associating the back squat exercise with the quality...