How to Become an Outdoor PT Star
Topic 6: Progressing & Regressing
No client or group will be at the same fitness or strength level, nor will they
have the same strengths, weaknesses, likes or dislikes when it comes to
exercise. It is for this reason that as an outdoor PT Star you must tailor each
exercise and program to the clients levels, needs and goals. When training
in the outdoors, you cannot let your lack of resources or creativity result in
all your clients doing all the same exercises. Being able to modify exercises
on the spot is a skill all outdoor trainers must develop. This is where
progression and regression of exercises comes into play.
Progression
To progress an exercise is to make it harder and more challenging for your
client so that they get more gains and avoid plateaus. Progression is not
always about increasing the reps, sets and weight. It can also include:
-
Performing exercises slower
Super-setting or Tri-setting your exercises
Changing the surface area
Making it more unstable
Use of power & plyometrics
Making the movement Uni lateral
Make it harder to balance e.g. putting handing above head
Perform the movement standing up
Extending the levers
Regression
Regression is to bring the exercise back to a more basic form, making it
easier for your client or modifying it to suit the clients needs. This is
important when clients are de-conditioned, have an injury or are
particularly over-worked and just cant give 100%. Some regression ideas
are:
-
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Decrease reps
Decrease sets
Alternate between body parts to aid more recovery time
Create a stable surface area
Low impact
Keep movements closer to body
Base on time not the numbers of reps or sets
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Basic Programming Examples
Theraband laying
press
Resistance tubing
standing chest press
Tubing resisted
push up
Bench push up
Push up
40
Progressions ----------
Base
---------- Regressions
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Push up on fitball
Push up on fitball
hands in TRX
How to Become an Outdoor PT Star
Theraband seated
row
Resistance tubing
kneeling lat
pulldown
Resistance tubing
assisted chin up
Resistance tubing
static squat row
Pull up
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Progressions ----------
Base
---------- Regressions
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Squat jump into
eccentric chin up
Chin up
How to Become an Outdoor PT Star
Low step up
lunge
Progressions ----------
Base
---------- Regressions
Resistance tubing
lunge press
Resistance tubing
assisted lunge kick
through
Lunge
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Chariot walking
lunges
Plyometric jump lunges
How to Become an Outdoor PT Star
Superman
Hover
Progressions ----------
Base
---------- Regressions
Horse stance
Opposite arm/leg on
toes and hands
Opposite arm/leg extension
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Fitball roll away
on toes
Fitball or stick
wrestling
How to Become an Outdoor PT Star
Myofascial Chain Programming Examples
Seated theraband
row
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---------- Regressions
Static squat with
Kneeling lunge
resistance tubing
resistance tubing row
row
Kate Henderson and Marin Lazic
Base Program
Posterior
Resistance tubing
lunge row
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Progressions ----------
Jump lunge into
Resistance band
reverse fly with
Bosu lunge row
resistance tubing
How to Become an Outdoor PT Star
---------- Regressions
Resistance tubing
Med ball high Resistance tubing lunge
static wood chop
press
to low wood
chop
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Kate Henderson and Marin Lazic
Base Program
Anterior
TRX push up & roll
in
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Progressions ----------
Jump resistance tubing
Resistance tubing
press
side lunge rotation
press
How to Become an Outdoor PT Star
Resistance tubing
assisted lunge with
kick through
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---------- Regressions
Multi-directional lunges Step up into reverse
lunge
Kate Henderson and Marin Lazic
Base Program
Lateral
Step up single
arm shoulder
press
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Progressions ----------
Dumbbell overhead
Single leg squat
walking lunges
How to Become an Outdoor PT Star
---------- Regressions
Fitball back extensions
Squat
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Barbell bent
over row
Kate Henderson and Marin Lazic
Base Program
Longitudinal
Dead lift
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Progressions ----------
Squat into front
Barbell overhead
barbell raise and row
squat
in
How to Become an Outdoor PT Star
Topic 7: Posterior movements in the outdoors
In topic 3, planning for posterior movements was discussed. This topic is
very significant when it comes to outdoor training as posterior and pulling
movements are often forgotten. All too frequently, sessions are primarily
comprised of anterior movements, which will cause further postural
problems for your clients. There are some great posterior exercises you can
do in the outdoors to avoid creating muscular imbalances.
Squat row
Static squat row
TRX uni row
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How to Become an Outdoor PT Star
Kneeling lat pulldown
Side plank single arm row
Outdoor exercise areas can also be utilised for pull ups and chin ups.
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Topic 8: Conclusion
The course content has outlined the key considerations for designing and
implementing effective and successful outdoor training sessions.
In Topic 1 we covered organising and planning your outdoor personal
training sessions and provided you with a quick reference checklist, easy-tofollow formation diagrams and program templates.
In Topic 2 we looked at cardiovascular programming for the three energy
systems as well as incorporating balance and agility in cardio drills.
In Topic 3 we went into detail about how to program for resistance in the
outdoors focusing particularly on the myofascial chains and life specific
exercises.
In Topic 4 we explained the importance of functional core programming and
gave ideas for core exercises that can be performed outdoors.
In Topic 5 we covered flexibility and different types of stretching for
individuals and groups.
In Topic 6 we went through exercise progressions and regressions with many
examples for typical push and pull exercises as well as specific myofascial
chain exercises.
In Topic 7 we looked at posterior movements and pulling exercises in
outdoor training.
Upon completion of this course, you will be well on the way to becoming a
Star Outdoor PT! Applying these principles and techniques will lead you to
creating fun, interesting, functional/life specific and safe programs for the
outdoors- whether it is for a group or individual session.
Outdoor PT tool box
Whether you are starting out or have been training outdoors for years, there
are a few pieces of equipment which are highly recommended for outdoor
training. Not all of these items are expensive, so you should consider
purchasing some equipment to ensure your clients have variety and to help
make your sessions more creative and motivational.
1. Boxing gloves & pads: endless cardio and skills combinations can be
performed
2. Resistance bands/tubing: these provide interesting resistance
exercises by looping the band around a tree, bench or pole.
3. Cones: are great for organisation and cardio drills
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How to Become an Outdoor PT Star
4. Medicine balls: can perform many core exercises as well as adding
weight to any resistance exercise
5. Cable ropes/rings: products such as TRX are great investments as they
can provide a full body workout anywhere!
Frequently Asked Client Questions
What about skin cancer?
Firstly, you can slip, slop, slap. A good idea to ensure that you maintain your
duty of care is to have sunscreen available for your clients at the beginning
of the session. Secondly, sunlight has a very positive effect on the human
body and has many healing powers, so the 1 hour training session is
definitely going to do you more good than harm, provided that slip, slop,
slap precautions are taken! It is important that you do take heat into
consideration as no one can train at their best in the summer heat and high
temperatures can lead to dehydration it is best to train outdoors in the
mornings or afternoon/evenings.
To read more about training in extreme conditions, read:
,
Take EXTREME HEAT AND EXERCISE: DUTY OF CARE
5
http://www.fitnessnetwork.com.au/BlogRetrieve.aspx?BlogID=182&P
ostID=35508
What about getting wet?
Wet weather can be an OH&S issue. For safety reasons you should not train
clients outdoors when it is raining or the ground is wet, therefore you need
to have a wet weather plan in place so bad weather doesnt result in you
losing your income or giving your client an excuse not to train. A lot of parks
do have under cover areas which are a good back up; alternatively look into
a community hall or a school undercover playground near by that would be
cheap to rent out for the hour.
What about getting dirty?
It is important that you check the area you are working in for things like dog
excrement and rubbish, make sure the area in which you are training in is
clean. Either provide mats or towels for your clients to lay/sit on or get
them to bring their own. Most clients will end up hot and sweaty anyway, so
the addition of a little dirt shouldnt be too disconcerting.
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Acknowledgements and References
All photos, charts and diagrams Australian Fitness Network and ZZest Fitness
Additional resources consulted in the creation of this course:
http://pressexposure.com/Cardio_and_ESD__Differences_and_What_Works_Best-28937.html
http://careyforfitness.blogspot.com/2006/10/cardio-exercises-good-or-bad.html
http://www.alwyncosgrove.com/Energy-System-Training.html
http://www.sp.uconn.edu/~terry/images/anim/ATPmito.html
http://dianelee.ca/articles/articles.php#stability
http://www.healusnow.com/fasciaarticle.htm
http://www.drlenkravitz.com/Articles/epoc.html
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