In the past few years, there have been many new developments in strength training. These include:
The development of high intensity interval training (HIIT) as a means of increasing muscle mass and strength without using drugs;
The use of body weight exercises to increase muscular endurance; and,
A greater emphasis placed on resistance training techniques such as heavy weights, low reps and sets with short rest periods.
These changes are all positive developments. However, they do not necessarily result in increased fitness levels or improved health.
They may even lead to decreased performance.
It seems that the best way to improve one’s physical condition is through exercise and dieting methods which are based upon scientific research and clinical experience rather than traditional beliefs and superstitions. Therefore, it would seem logical that if these new training methods were effective, then their effects should be seen immediately after implementing them into your life.
Unfortunately, this is not always the case.
One of the most common problems encountered when adopting new training methods is a lack of motivation. Many individuals become discouraged and give up completely because they believe that they will never be able to achieve any significant results from their efforts.
Others feel like they are wasting time and energy by doing nothing at all!
You see, some people simply don’t want to get better at anything. These are the same people who will never make any sort of life changes, no matter how dire the circumstances.
But, if you are a person who is willing to change your life for the better, then you are in the right place!
The philosophy which drives Simple Progression Training (SPT) is simple:
1. Everything you need to succeed is already within you.
You do not need to rely on gimmicks, fad-diet pills or miracle supplements. All you need is desire and the willingness to work hard for what you want in life.
2. This program builds upon the best of traditional weight training, HIIT, body weight exercises and new exercise science to provide you with the tools you need to achieve anything you set your mind to.
3. Your life does not consist of just working out or dieting.
It consists of work, play, rest, and everything in between. This program is designed to fit into your life and doesn’t require you to give everything else up.
4. This program will remain simple and flexible.
It will never become too complex for its own good or the users.
The Simple Progression Training program has been designed to accommodate anyone from the new trainee to the most seasoned veteran. It can be used to increase strength, build muscle, lose weight or just maintain your condition.
Regardless of your starting point, age or gender, you can expect to see improvements in your strength, endurance, flexibility as well as your overall sense of well-being. This program will help you increase your confidence and self-esteem as you see yourself improving in all areas of your life.
The program is broken down into 4 distinct stages:
Each stage consists of a different set of exercises. You will begin at the Foundation level and progress through each stage in ascending order.
You may either skip stages or revert back to previous stages at any time.
This program is designed to last a lifetime. Most people will be able to move from one stage to the next every 2-3 months.
Younger people may be able to make progress faster than older folks who may need longer periods of time for adaptation.
The beauty of this program is its simplicity. The exercises at each stage are not set in stone.
You may substitute any exercise at any time with ones you feel more comfortable or more skilled with. The only rule is that you must progress. So, if you’re performing an exercise for a particular muscle group and you start to find the exercise easy, you must increase the weight or number of reps until you find it difficult again.
This program has already been responsible for transforming the lives of many people. It can do the same for you.
The time to change your life is now!
Stage 1: The Foundation
Time to begin! Let’s get started on building a strong foundation with some brand new exercises and workouts.
This stage lasts until you feel comfortable moving on to the next stage.
The first stage of this program is all about establishing a solid foundation of core correct movements. These are essential for both your strength and flexibility as well as helping to prevent injury.
These exercises will also be the basis for every other workout in the program. Once you have a solid grasp of these movements, the other stages and workout plans will be very easy for you.
For this stage, perform the following workouts once per week on the same day each week. Choose either a Monday, Wednesday, Friday or Sunday to begin with and stick with it for the entire 8 weeks.
Each workout should take about 60-90 minutes depending on your level of fitness and whether or not you have any injuries. It’s always better to take longer on your workouts in the beginning as it gives you more time to practice and master each movement properly. The time limit is just a guide, it’s not a race!
Perform each workout as follows:
Warm Up: always start each workout with a proper warm up.
Sources & references used in this article:
Fundamentals of resistance training: progression and exercise prescription by WJ Kraemer, NA Ratamess – Medicine & Science in Sports & …, 2004 – eclass.duth.gr
A meta-analysis of self-regulated learning in work-related training and educational attainment: what we know and where we need to go. by T Sitzmann, K Ely – Psychological bulletin, 2011 – psycnet.apa.org
A simple neural attentive meta-learner by N Mishra, M Rohaninejad, X Chen, P Abbeel – arXiv preprint arXiv …, 2017 – arxiv.org