{"id":8137,"date":"2023-04-18T19:24:41","date_gmt":"2023-04-19T01:24:41","guid":{"rendered":"https:\/\/prepstrengthcoach.com\/?p=8137"},"modified":"2023-04-19T13:04:28","modified_gmt":"2023-04-19T19:04:28","slug":"nine-design-principles-for-progression-regression","status":"publish","type":"post","link":"https:\/\/prepstrengthcoach.com\/articles\/nine-design-principles-for-progression-regression\/","title":{"rendered":"Nine Design Principles For Progression &#038; Regression"},"content":{"rendered":"\n<p>When we design exercise progressions, we place exercises into the appropriate \u201cfamily trees\u201d within various parent categories to classify the training movements with a logically developed plan to get to an end-goal exercise.<\/p>\n\n\n\n<p>Almost all exercises can be progressed or regressed depending on athlete ability. Without a doubt, the most common way to design exercise progressions and regressions is based on adding or reducing external load. <\/p><div class=\"pscsite-billboard-ad-in-content\" style=\"text-align: center;\" id=\"pscsite-171774767\"><div data-cfpa=\"12108\" data-cfpw=\"12108\" id=\"pscsite-3284608436\"><a data-bid=\"1\" data-no-instant=\"1\" href=\"https:\/\/prepstrengthcoach.com\/supplier-partner-connect\/12108\" rel=\"noopener\" class=\"notrack\" target=\"_blank\" aria-label=\"Speedster950x250Final5\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/prepstrengthcoach.com\/wp-content\/uploads\/2025\/01\/Speedster950x250Final5.gif?fit=950%2C250&#038;ssl=1\" alt=\"\"  width=\"950\" height=\"250\"   \/><\/a><\/div><script type=\"text\/javascript\">;new advadsCfpAd( 12108 );<\/script><\/div>\n\n\n\n<p>However, it is worth mentioning that the first form of regression that we often use in practice is to simply reduce load, because loads that are too heavy can be a primary problem that make an exercise too challenging. <\/p>\n\n\n\n<p>A simple load progression can occur from microcycle to microcycle without altering the exercise, or the load progression can transform the exercise to become slightly different from mesocycle to mesocycle (phase to phase) because of a new type of loading position. <\/p>\n\n\n\n<h4 class=\"wp-block-heading\" id=\"h-degree-of-difficulty-continuum\">Degree Of Difficulty Continuum<\/h4>\n\n\n\n<p>Principles of exercise regressions and progressions exist on a &#8220;Degree Of Difficulty Continuum,&#8221; which consists of easier to harder, or less challenging to more challenging. Certain principles of load and range of motion are easier to conceptualize if one thinks in terms of easier vs. harder. Other principles of stability are easier to think of in terms less challenging vs. more challenging.<\/p>\n\n\n\n<p>The following table provides a breakdown of the nine most common principles used to progress or regress exercises in terms of this continuum.<\/p>\n\n\n\n<figure class=\"wp-block-table is-style-stripes\"><table class=\"has-black-color has-text-color has-fixed-layout\"><thead><tr><th class=\"has-text-align-center\" data-align=\"center\"><strong>REGRESSION<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>PRIMARY PROGRESSION PRINCIPLE<\/strong><\/th><th class=\"has-text-align-center\" data-align=\"center\"><strong>PROGRESSION<\/strong><\/th><\/tr><\/thead><tbody><tr><td class=\"has-text-align-center\" data-align=\"center\"><em>Easier<\/em><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><em>Harder<\/em><\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Lighter<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>1. Load<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Heavier<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Wider base<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>2. Base of support width<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Narrower base<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">More points of contact<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>3. Base of support points of contact<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Fewer points of contact<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">More stable<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>4. External stability<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">More unstable<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Closer to base of support (BOS); closer to axis of rotation (AOR)<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>5. Center of mass positioning (relative to base of support or axis of rotation)<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Further from base of support (BOS); further from axis of rotation (AOR)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Lesser range of motion (ROM)<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>6. Range of motion<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Greater range of motion (ROM)<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Slower<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>7. Speed<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Faster<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Static<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>8. Movement Complexity<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Dynamic<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\">Sagittal<\/td><td class=\"has-text-align-center\" data-align=\"center\"><strong>9. Planes of motion<\/strong><\/td><td class=\"has-text-align-center\" data-align=\"center\">Frontal and transverse<\/td><\/tr><tr><td class=\"has-text-align-center\" data-align=\"center\"><em>Easier<\/em><\/td><td class=\"has-text-align-center\" data-align=\"center\"><\/td><td class=\"has-text-align-center\" data-align=\"center\"><em>Harder<\/em><\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Variability In Progression &amp; Regression<\/h4>\n\n\n\n<p>Using these nine primary principles allows us to create individually challenging exercise progressions and regressions by various means. <\/p>\n\n\n\n<p>Only the first principle involves increasing or decreasing external load, so there are many other possible ways to make an exercise more or less challenging. <\/p>\n\n\n\n<p>Many of the principles use stability to vary their progressions or regressions. This simply involves the athlete going from a more stable to a less stable position, or vice versa, and the stability can be applied by several different means.<\/p>\n\n\n\n<p>Consequently, many of these principles are interconnected, so some of the progressions or regressions use a combination of principles and not just one. <\/p>\n\n\n\n<p>As a result, it&#8217;s important that we use a logical rationale when deciding to make an exercise harder or easier.<\/p>\n\n\n\n<p><em>This article was excerpted from <\/em><a href=\"https:\/\/us.humankinetics.com\/products\/secrets-of-successful-program-design\" target=\"_blank\" rel=\"noreferrer noopener\">Secrets Of Successful Program Design<\/a><em> by Alwyn Cosgrove and Craig Rasmussen and was published by <a href=\"https:\/\/us.humankinetics.com\/\" target=\"_blank\" rel=\"noreferrer noopener\">Human Kinetics<\/a>.<\/em> <em>Alwyn Cosgrove, CSCS, is co-owner (with his wife, Rachel) of Results Fitness in Santa Clarita, Calif. (twice named one of the top 10 gyms in America by <\/em>Men\u2019s Health <em>and <\/em>Women\u2019s Health<em> magazines). <\/em>With more than 18 years experience in the fitness industry, C<em>raig Rasmussen, CSCS, is the director of coaching and programming at Results Fitness in Newhall, Calif.,.<\/em> <em>He has worked with all levels, ages, and types of athletes \u2013 including professional athletes and general population clients with a wide variety of goals. Previously, he worked as a credentialed physical education teacher at the middle school level<\/em>.<\/p>\n\n\n\n<p><\/p>\n\n\n\n<h4 class=\"wp-block-heading\">Athletic Performance Suppliers Who Can Help<\/h4>\n\n\n\n\n<div id=\"wpbdp-listings-list\" class=\"listings wpbdp-listings-list list wpbdp-grid \">\n\t<div id=\"wpbdp-listing-3282\" class=\"wpbdp-listing-3282 wpbdp-listing excerpt wpbdp-excerpt wpbdp-listing-excerpt wpbdp-listing-plan-id-3 wpbdp-listing-plan-paid_advertiser sticky wpbdp-listing-is-sticky wpbdp-listing-category-id-121 wpbdp-listing-category-id-192 wpbdp-listing-category-id-193 even\" data-breakpoints='{\"medium\": [560,780], \"large\": [780,999999]}' data-breakpoints-class-prefix=\"wpbdp-listing-excerpt\">\n\t\t<div class=\"listing-thumbnail\"><a href=\"https:\/\/prepstrengthcoach.com\/prep-strength-coach-supplier-directory\/human-kinetics\/\" target=\"_blank\" class=\"\" title=\"\" rel=\"noopener noreferrer\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"250\" height=\"130\" src=\"https:\/\/i0.wp.com\/prepstrengthcoach.com\/wp-content\/uploads\/2022\/11\/humanKinetics-logo.jpg?resize=250%2C130&#038;quality=89&#038;ssl=1\" class=\"attachment-wpbdp-thumb wpbdmthumbs wpbdp-excerpt-thumbnail wpbdp-thumbnail\" alt=\"Human Kinetics\" title=\"Human Kinetics\" \/><\/a><\/div>\n<div class=\"listing-details\">\n\t\t\t\t\t\t<div class=\"wpbdp-field-display wpbdp-field wpbdp-field-value field-display field-value wpbdp-field-company_name wpbdp-field-title wpbdp-field-type-textfield wpbdp-field-association-title  \" ><div class=\"value\"><h4 class=\"listing-title\"><a href=\"https:\/\/prepstrengthcoach.com\/prep-strength-coach-supplier-directory\/human-kinetics\/\" target=\"_blank\" rel=\"noopener\" >Human Kinetics<\/a><\/h4><\/div><\/div>\t\t\t\t\t\t\t\t<div class=\"wpbdp-field-display wpbdp-field wpbdp-field-value field-display field-value wpbdp-field-website wpbdp-field-meta wpbdp-field-type-url wpbdp-field-association-meta  \" ><span class=\"field-label\"><span class=\"wpbdp-icon fas fa-globe\"><\/span><\/span> <div class=\"value\"><a href=\"http:\/\/www.hkusa.com\" rel=\" noopener\" target=\"_blank\" title=\"http:\/\/www.hkusa.com\">http:\/\/www.hkusa.com<\/a><\/div><\/div>\t\t\t\t\t\t\t\t<div class=\"wpbdp-field-display wpbdp-field wpbdp-field-value field-display field-value wpbdp-field-email wpbdp-field-meta wpbdp-field-type-url wpbdp-field-association-meta  \" ><span class=\"field-label\"><span class=\"wpbdp-icon fas fa-envelope\"><\/span><\/span> <div class=\"value\"><a href=\"mailto:customersupport@hkusa.com\" rel=\" noopener\" target=\"_blank\" title=\"customersupport@hkusa.com\">customersupport@hkusa.com<\/a><\/div><\/div>\t\t\t\t\t\t\t\t<div class=\"wpbdp-field-display wpbdp-field wpbdp-field-value field-display field-value wpbdp-field-phone wpbdp-field-meta wpbdp-field-type-url wpbdp-field-association-meta  \" ><span class=\"field-label\"><span class=\"wpbdp-icon fas fa-phone\"><\/span><\/span> <div class=\"value\"><a href=\"tel:800-747-4457\" rel=\" noopener\" target=\"_blank\" title=\"800-747-4457\">800-747-4457<\/a><\/div><\/div>\t\t\t\t\t\t\t\t<div class=\"wpbdp-field-display wpbdp-field wpbdp-field-value field-display field-value wpbdp-field-description_excerpt wpbdp-field-meta wpbdp-field-type-textarea wpbdp-field-association-meta  \" ><div class=\"value\"><div align=\"left\">Human Kinetics leads the world in providing information related to physical activity. That information takes many forms: textbooks, books for consumers, instructor support materials, journals, online courses, video, digital products, and more.<\/div>\n<\/div><\/div>\t\t\t\n\t\t<\/div>\n<\/div>\n<div id=\"wpbdp-listing-3403\" class=\"wpbdp-listing-3403 wpbdp-listing excerpt wpbdp-excerpt wpbdp-listing-excerpt wpbdp-listing-plan-id-3 wpbdp-listing-plan-paid_advertiser sticky wpbdp-listing-is-sticky wpbdp-listing-category-id-121 wpbdp-listing-category-id-192 odd\" data-breakpoints='{\"medium\": [560,780], \"large\": [780,999999]}' data-breakpoints-class-prefix=\"wpbdp-listing-excerpt\">\n\t\t<div class=\"listing-thumbnail\"><a href=\"https:\/\/prepstrengthcoach.com\/prep-strength-coach-supplier-directory\/logan-university\/\" target=\"_blank\" class=\"\" title=\"\" rel=\"noopener noreferrer\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" width=\"250\" height=\"130\" src=\"https:\/\/i0.wp.com\/prepstrengthcoach.com\/wp-content\/uploads\/2022\/11\/LoganUniversity-logo.jpg?resize=250%2C130&#038;quality=89&#038;ssl=1\" class=\"attachment-wpbdp-thumb wpbdmthumbs wpbdp-excerpt-thumbnail wpbdp-thumbnail\" alt=\"Logan University\" title=\"Logan University\" \/><\/a><\/div>\n<div class=\"listing-details\">\n\t\t\t\t\t\t<div class=\"wpbdp-field-display wpbdp-field wpbdp-field-value field-display field-value wpbdp-field-company_name wpbdp-field-title wpbdp-field-type-textfield wpbdp-field-association-title  \" ><div class=\"value\"><h4 class=\"listing-title\"><a href=\"https:\/\/prepstrengthcoach.com\/prep-strength-coach-supplier-directory\/logan-university\/\" target=\"_blank\" rel=\"noopener\" >Logan University<\/a><\/h4><\/div><\/div>\t\t\t\t\t\t\t\t<div class=\"wpbdp-field-display wpbdp-field wpbdp-field-value field-display field-value wpbdp-field-website wpbdp-field-meta wpbdp-field-type-url wpbdp-field-association-meta  \" ><span class=\"field-label\"><span class=\"wpbdp-icon fas fa-globe\"><\/span><\/span> <div class=\"value\"><a href=\"https:\/\/www.logan.edu\/academics\/master-of-science-in-strength-and-conditioning\/\" rel=\" noopener\" target=\"_blank\" title=\"https:\/\/www.logan.edu\/academics\/master-of-science-in-strength-and-conditioning\/\">https:\/\/www.logan.edu\/academics\/master-of-science-in-strength-and-conditioning\/<\/a><\/div><\/div>\t\t\t\t\t\t\t\t<div class=\"wpbdp-field-display wpbdp-field wpbdp-field-value field-display field-value wpbdp-field-email wpbdp-field-meta wpbdp-field-type-url wpbdp-field-association-meta  \" ><span class=\"field-label\"><span class=\"wpbdp-icon fas fa-envelope\"><\/span><\/span> <div class=\"value\"><a href=\"mailto:Admissions@logan.edu\" rel=\" noopener\" target=\"_blank\" title=\"Admissions@logan.edu\">Admissions@logan.edu<\/a><\/div><\/div>\t\t\t\t\t\t\t\t<div class=\"wpbdp-field-display wpbdp-field wpbdp-field-value field-display field-value wpbdp-field-phone wpbdp-field-meta wpbdp-field-type-url wpbdp-field-association-meta  \" ><span class=\"field-label\"><span class=\"wpbdp-icon fas fa-phone\"><\/span><\/span> <div class=\"value\"><a href=\"tel:800-782-3344\" rel=\" noopener\" target=\"_blank\" title=\"800-782-3344\">800-782-3344<\/a><\/div><\/div>\t\t\t\t\t\t\t\t<div class=\"wpbdp-field-display wpbdp-field wpbdp-field-value field-display field-value wpbdp-field-description_excerpt wpbdp-field-meta wpbdp-field-type-textarea wpbdp-field-association-meta  \" ><div class=\"value\"><div align=\"left\"> High-performing athletes deserve the most qualified, well-rounded athletic performance coaches. Meet this demand with Logan University's science-based, evidence-informed curriculum.<\/div>\n<\/div><\/div>\t\t\t\n\t\t<\/div>\n<\/div>\n<div class=\"wpbdp-pagination\">\n\t\t\t<span class=\"prev\"><\/span>\n\t\t<span class=\"next\"><\/span>\n\t<\/div>\n<\/div>\n\n<div class=\"pscsite-billboard-ad-end-of-content\" style=\"text-align: center;padding-top: 30px;\" id=\"pscsite-2475516401\"><div data-cfpa=\"12108\" data-cfpw=\"12108\" id=\"pscsite-1169279888\"><a data-bid=\"1\" data-no-instant=\"1\" href=\"https:\/\/prepstrengthcoach.com\/supplier-partner-connect\/12108\" rel=\"noopener\" class=\"notrack\" target=\"_blank\" aria-label=\"Speedster950x250Final5\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/prepstrengthcoach.com\/wp-content\/uploads\/2025\/01\/Speedster950x250Final5.gif?fit=950%2C250&#038;ssl=1\" alt=\"\"  width=\"950\" height=\"250\"   \/><\/a><\/div><script type=\"text\/javascript\">;new advadsCfpAd( 12108 );<\/script><\/div>","protected":false},"excerpt":{"rendered":"<p>Almost all exercises can use progression or regression depending on ability. Coaches can modulate programming using these nine principles.<\/p>\n","protected":false},"author":1,"featured_media":8135,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_et_pb_use_builder":"off","_et_pb_old_content":"","_et_gb_content_width":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[297,8,262],"tags":[398,399,19,396,397],"class_list":["post-8137","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-education-articles","category-articles","category-safety","tag-alwyn-cosgrove","tag-craig-rasmussen","tag-human-kinetics","tag-progression","tag-regression","et-has-post-format-content","et_post_format-et-post-format-standard"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v26.5 (Yoast SEO v27.0) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Nine Design Principles For Progression &amp; Regression | Prep Strength Coach<\/title>\n<meta name=\"description\" content=\"Almost all exercises can use progression or regression depending on ability. 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