What are the latest functional training progressions and regressions?

progressions are means of advancing the complexity of a program, while regressions are ways to simplify or more accurately target aspects of a training program. The beautiful thing about both of these concepts is that no one is to advance for any regression, and the ceiling for any consistent training, client can be near limitless with progressions, if done appropriately.

progressions allow clients to feel accomplished in their movement capabilities, while also ensuring that progress is made on a given exercise or fitness goal. The feeling of accomplishment that comes with completing a progressed exercise is great, but it should be noted that mastering a progression takes time, and simply completing one set of a progressed exercise does not mean it’s time for the next progression. Similarly, regressions can be used to return to the basics of a program, scale back, the intensity of a client is injured, or simply refocus on facets of training that have been absent from a program for a while.

You can apply the following in general: Base (wider to regress, narrower to progress) Rest (more to regress, less to progress - still following the guidelines for the training goal however) Lever length (shorter to regress, longer to progress) Incline (less steep to regress, steeper to progress)

- Progressing from bilateral (both hands/arms, both feet/legs) to unilateral (one hand/arm, one leg/foot) - Adding load or significantly more weight to a lift - Adding repetitions to a lift and/or circuit - Shortening the rest periods between a given exercise or circuit - changing the tempo, and thus, adjusting the time under tension in a given exercise - Increasing the range of motion by adding or subtracting constraints (elevating heels, standing on platforms) - adding a rotational component to a lift to encourage spinal mobility or stability

I recommend first progressing by increasing ROM, adding time under tension, increasing reps or sets or decreasing rest time, working in some unilateral variations or increasing the complexity of the movement by adding in rotation, stability or isometric work. This way you can progress safely without adding more stress to your joints. Once you've mastered these progressions increasing the load you are moving is another way to progress & also to work in hypertrophy training. When increasing load you only need to go up by 5-10lbs at a time. This lengthens your progression window & places less stress on your joints. Listen to your body. If your form starts to break-down or you feel pain regressions are necessary.