Are You Using Progressions Properly?

So your off-season has started and you took a couple weeks off. The weather is getting a little bit nicer and you're going to start heading to the park every day after school to work on your game and play some pick-up ball. You know you need to strength train as well, so you get to the school's weight room before or after school. It's your first time strength training so you jump on board with the football team, doing bench press, reverse grip tricep pushdowns, single leg bosu ball barbell squats and all the plyometrics you read about on an info-website.

Is this using progressions properly? You know the answer to that question.

It's very interesting to me how we use progressions in all aspects of learning and education, but when it comes to strength training, everybody (including myself) think that we are ready for the most complex exercises the first day we step into a weightroom.

Think about this example of progression using basketball - how many of you started playing the game with a full size basketball, on a full size hoop? I'm sure some did, especially if you didn't start playing until later in life, but how many of you had a nerf ball and hoop and played in the hallway of your home? This is a simple example of progression. The same type of example can be given through school. Nobody started out doing calculus.

So when you first start out in the weightroom, use progressions to get stronger and better at performing movements that will help you become a better athlete on the court.

Before bench pressing, progress to doing 15 push ups with your feet on a weight bench with at least 25 pounds on your back.
Before you back squat, goblet squat 1/3 of your weight for 10 reps.
Once you can back squat, progress to doing 1.5x your bodyweight before starting an intense plyometric program.
Before performing the Olympic lifts, learn to hip hinge and perform the deadlift and high pull.
Before performing walking lunges, perform pump lunges.

There are many progressions that can prepare you for more complex exercises. Use these progressions thoughtfully and you will see strength and performance gains for a long time to come.

I am currently looking to speak to basketball or any athletic teams about off-season strength training. If you or anybody you know has a group of athletes that may be interested, please let me know and we can set something up.

Any questions or comments? Leave a post on the Bobby Fisk Strength and Conditioning facebook page!