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Simple Progression Training – Where Did It Go?

There's a basic element necessary to any training program, and not every program these days has it.

Tom Kelso

Written by Tom Kelso Last updated on Nov 22, 2021

I’ve been in the strength and conditioning field for over 30 years. I’ve trained thousands of athletes and clients. The list includes male and female high school, collegiate, and professional athletes, along with non-athlete guys and gals seeking to improve their fitness.

Whatever their goal, my approach to progression has followed the same formula:

  1. Stimulate their muscular and/or cardiovascular systems with effective overload.
  2. Allow time for healing/adaptation to those imposed stresses.
  3. Apply greater stimulation in the forthcoming training sessions.

That is how basic exercise principles have worked since day one in the name of progressive training: overload, recovery and adaptation, then progression (greater overload) and repeat accordingly.

However, I have noticed in the past few years that many prescribed training programs have no progressive plan over time and simply prescribe exercise routines randomly. Here are some examples:

  • Three sets of ten repetitions in some type of strength training with no established resistance progression.
  • Six repetitions of an interval run with no regard to the intensity of each run and measurement of recovery time between them.
  • Circuit training variables are not altered. That is, some use the same exercises, rounds, work time, and recovery times with no variation (i.e., three rounds of eight exercises with 1:00 work time and :25 recovery time between exercises.)

This type of planning may show results in the short term, but there should be some clear plan for long-term development. Here are some specific examples of three clear progressions.

You must continually challenge your systems. [Photo courtesy of Cara Kobernik]

Progression 1: Interval Training

Initial overload prescription:

Run five x 400 meters in 1:15.

Recovery/Adaptation:

  • Rest 3:45 between each run.
  • Rest 48 to 72 hours between sessions.

New overload prescription:

  • Run five x 400 meters in 1:05.

Recovery/Adaptation:

  • Rest 3:30 between each run.
  • Rest 48 to 72 hours between sessions.

New overload prescription:

  • Run six x 400 meters in 1:00.

Recovery/Adaptation:

  • Rest 3:15 between each run.
  • Rest 48 to 72 hours between sessions.

New overload prescription:

  • Run eight x 400 meters in 1:00.

To assure progression in interval conditioning, have a plan that increases training intensity (speed), increases volume (number of runs/distance), and/or lessen the recovery time between bouts.

Progression 2: Strength Training

Initial overload prescription:

Lift 200 pounds for maximum repetitions over two sets (i.e., 15 and 12 repetitions to muscular fatigue in each set, respectively).

Recovery/Adaptation:

  • Rest 2:00 between each set.
  • Rest 48 to 72 hours between sessions.

New overload prescription:

  • Lift 200 pounds for maximum repetitions over three sets (i.e., 17, 14, and 12 repetitions to muscular fatigue in each set, respectively).

Recovery/Adaptation:

  • Rest 2:00 between each set.
  • Rest 48 to 72 hours between sessions.

New overload prescription:

  • Lift 215 pounds for maximum repetitions over two sets (i.e., 16 and 14 repetitions to muscular fatigue in each set, respectively).

Recovery/Adaptation:

  • Rest 2:00 between each set.
  • Rest 48 to 72 hours between sessions.

New overload prescription:

  • Lift 215 pounds for maximum repetitions over three sets (i.e., 16, 14, and 13 repetitions to muscular fatigue in each set, respectively).

Recovery/Adaptation:

  • Rest 2:00 between each set.
  • Rest 48 to 72 hours between sessions.

New overload prescription:

  • Lift 225 pounds for maximum repetitions over three sets (i.e., 14, 12, and 11 repetitions to muscular fatigue in each set, respectively).

Recovery/Adaptation:

  • Rest 2:00 between each set.
  • Rest 48 to 72 hours between sessions.

New overload prescription:

  • Lift 225 pounds for maximum repetitions over three sets (i.e., 15, 13, and 12 repetitions to muscular fatigue in each set, respectively).

You get the idea. Progress in terms of greater resistance used, more repetitions performed, and/or more sets completed (within reason).

Progression 3: Circuit Training

Initial overload prescription:

  • Three rounds of seven exercises with :45 work time and :30 recovery time (3 x 7 @ :45 on/:30 off).

Recovery/Adaptation:

  • Rest 24 to 48 hours between sessions.

New overload prescription:

  • 3 x 7 @ 1:00 on/:25 off.

Recovery/Adaptation:

  • Rest 24 to 48 hours between sessions.

New overload prescription:

  • 3 x 10 @ :55 on/:25 off.

Recovery/Adaptation:

  • Rest 24 to 48 hours between sessions.

New overload prescription:

  • 3 x 10 @ 1:00 on/:20 off.

Vary your circuit training similar to interval conditioning. A combination of more volume (rounds and exercises), increased work time, and/or less recovery time between exercises.

The Basic Model Must Be Present

The overload-recovery-adaptation-progression sequence represents the basic model for designing any training program that seeks measurable results. Whatever your training goals, this basic concept must be present to continually challenge your systems as your body adapts to the properly-applied exercises stresses.

More on training approaches:

Add Variety to Get Results: 3 Next-Level Strength Workouts

Tom Kelso

About Tom Kelso

Tom Kelso is currently an Exercise Physiologist with the St. Louis Metropolitan Police Department. He also trains clients through Pinnacle Personal & Performance Training in Chesterfield, Missouri.

For 23 years he was in the collegiate strength and conditioning profession, serving as the Head Coach for Strength and Conditioning at Saint Louis University (2004-2008), the University of Illinois at Chicago (2001-2004), Southeast Missouri State University (1991-2001), and the University of Florida (1988-1990). He got his start in the strength and conditioning field as an Assistant Strength Coach at Florida in 1984 where he was also a weight training instructor for the Department of Physical Education from 1985 to 1988.

In 2006, Tom was named Master Strength and Conditioning Coach by the Collegiate Strength and Conditioning Coaches Association for his years of service in the field. In 1999, he was named NSCA Ohio Valley Conference Strength and Conditioning Professional of the year. In 2001, he received an honorary certification from the International Association of Resistance Trainers (I.A.R.T.).

Tom possesses C.S.C.S. and S.C.C.C. certifications with the NSCA and CSCCA, respectively. Additionally, he is certified by the Illinois Law Enforcement Training and Standards Board in basic instructor development and as a specialist instructor by the Missouri Department of Public Safety. In 2012, he became certified by the IBNFC as a Certified Nutrition Coach.

Tom has worked with athletes at the Olympic and professional levels, presented at various clinics/seminars, and worked several athletic-related camps. He is a strong advocate of safe, practical, and time-efficient training and has published a collection of periodical articles, book chapters, complete books, and user-friendly downloads promoting such.

Tom received a Bachelor’s Degree from the University of Iowa in 1981(It's great to be a Hawkeye!) and a Master's Degree in Physical Education from Western Illinois University in 1984. He was a member of the Track and Field team at Iowa and served as a Graduate Assistant Track & Field Coach while at Western Illinois.

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