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Excerpts — Secrets of Successful Program Design

Nine principles of designing exercise progressions and regressions

This is an excerpt from Secrets of Successful Program Design by Alwyn Cosgrove & Craig Rasmussen.When we design exercise progressions, we place exercises into the appropriate “family trees” within various parent categories to classify the training movements with a logically developed plan to get to an end goal exercise.Almost all exercises can be progressed or regressed depending on client ability. Without a doubt, the most common way to design exercise progressions and regressions is based on adding or reducing external load. However, it is worth mentioning that the first form of regression that we often use in practice is to...

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How to determine where a client falls on the training age continuum

This is an excerpt from Secrets of Successful Program Design by Alwyn Cosgrove & Craig Rasmussen.Qualifying Training AgeOne of the more challenging things to do in the programming process is to accurately determine a client’s training age and where they fall on the training age continuum (see figure 2.1). This is a source of much debate and opinion. It’s not very challenging to classify or rank a beginner that is at the very start of this continuum. If someone has no experience in resistance training, you know that the person in front of you is a beginner because they are...

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