Range before load

Source

Description

King, I., 2000, How to Teach (book)

…most will be challenged initially by their own bodyweight; do not add additional external loading until you have confirmed their ability to use full range

Cosgrove, A., 2003, Your body as a barbell (DVD of seminar)

… basically my goal is I want range before I want load

Exercise lists – Hip Dominant

Source

Description

King, I., 2000, How toTeach (book)

Lower Body Hip Dominant

The following exercises will be used within the sample progression through the dominant training methods for this muscle group. I have selected ‘classic’ exercises in each category :

2.i.a  Lying single leg hip-thigh extension

2.i.b  Single leg bent knee deadlift

2.i.c  Deadlift

2.i.d  Power clean

2.i.e  Jump shrug

2.i.f  Deadlift

 

Cosgrove, A., 2005, Program Design Bible

Lower Body Hip Dominant

 

p. 92    SHELC

p. 93    Hip Thigh Extension

p. 94    Romanian Deadlift

p. 95    Step Up

p. 97    Good Morning

p. 98    Single Leg Deadlift

p. 99    Single Leg Romanian Deadlift

p. 100  Deadlift

p. 101  Deadlift off box

p. 103  Snatch Grip Deadlift from box 

 

Exercise lists – Quad Dominant

Source

Description

King, I., 2000, How toTeach (book)

Lower Body Quad Dominant

 

The following exercises will be used within the sample progression through the dominant training methods for this muscle group. I have selected ‘classic’ exercises in each category :

2.i.a  Co-contraction partial lunge

2.i.b  Static lunge

2.i.c  Squat

2.i.d  Explosive Squat

2.i.e  Jump squat

2.i.f  Squat

 

Cosgrove, A., 2005, Program Design Bible

Lower Body Quad Dominant

 

p. 75  Squat

p. 76  Bulgarian Split Squat

p. 77  Partial Co-contraction Lunge

p. 79  Static Lunge

p. 80  Dynamic Lunge

p. 82  Overhead Squat

p. 83  One leg squat

p. 84  Front Squat

p. 85  Explosive Squat

p. 87  Jump Squat

p. 89  Single leg partial squat

p. 90  Single Arm DB Overhead Squat

 

Exercise lists – Upper body horizontal pullin

Source

Description

King, I., 2000, How toTeach (book)

Upper Body Horizontal Pulling:

 

The following exercises will be used within the sample progression through the dominant training methods for this muscle group. I have selected ‘classic’ exercises in each category :

 

3.ii.a  Flutters

3.ii.b  Prone DB row

3.ii.c  Seated row

3.ii.d  Seated row

3.ii.e  Horizontal lateral throw

3.ii.f  Seated Row

 

Cosgrove, A., 2005, Program Design Bible

Upper Body Horizontal Pulling

 

p. 130  Flutters

p. 133  YTWL

p. 135  Prone DB Fly

p. 136  Seated Row

p. 137  Prone DB Row

p. 137  Seated Row

p. 138  Seated Row

p. 139  Inverted Row

p. 141  Two point DB Row

p. 143  Alternating Bent over DB Row

p. 144  Barbell Bent Over Rows

 

Exercise lists – Upper body horizontal pushing

Source

Description

King, I., 2000, How to Teach (book)

Upper Body Horizontal Pushing:

 

The following exercises will be used within the sample progression through the dominant training methods for this muscle group. I have selected ‘classic’ exercises in each category :

 

3.iv.a  External DB rotation

3.iv.b  DB bench press

3.iv.c  Bench press

3.iv.d  Accelerated bench press

3.iv.e  Medicine ball chest catch and pass

3.iv.f  Bench Press

 

Cosgrove, A., 2005, Program Design Bible

Upper Body Horizontal Pushing

 

p. 119   Push Up

p. 120  T-Push Up

p. 122  Medicine Ball Push Ups

p. 123  Incline Bench Press

p. 123  Bench Press

p. 124  Explosive Push Ups

p. 125  Push ups on Swiss Ball

p. 127  Incline DB Press

p. 128  Push Up

p. 128  DB Bench Press

p. 129  Supine DB Fly

p. 129  Dips

 

Exercise lists – Upper body vertical pulling

Source

Description

King, I., 2000, How toTeach (book)

Upper Body Vertical Pulling:

 

The following exercises will be used within the sample progression through the dominant training methods for this muscle group. I have selected ‘classic’ exercises in each category :

 

3.i.a  Scarecrow

3.i.b  Lat pulldown

3.i.c  Chin up

3.i.d  Chin up

3.i.e  Overhead medicine ball throw

3.i.f  Lat pulldown or chin up

 

Cosgrove, A., 2005, Program Design Bible

Upper Body Vertical Pulling

 

p. 115   Close Grip Chin

p. 116   DB Pullover

p. 117   Lat Pullover

p. 117   Mixed Grip Chin Ups

 

Exercise lists – Upper body vertical pushing

Source

Description

King, I., 2000, How toTeach (book)

Upper Body Vertical Pushing:

 

The following exercises will be used within the sample progression through the dominant training methods for this muscle group. I have selected ‘classic’ exercises in each category :

 

3.ii.a  Single arm controlled lateral arm raises

3.ii.b  DB shoulder press

3.ii.c  Bar shoulder press

3.ii.d  Push press

3.ii.e  Push jerk

3.ii.f  Shoulder press

 

Cosgrove, A., 2005, Program Design Bible

Upper Body Vertical Pushing

 

p. 105   Military press

p. 106   Shoulder press

p. 107   Shoulder press

p. 108   DB Push Press

p. 109   Seated DB Military Press

p. 110   DB Lateral Raise

p. 111   DB Split Jerk

p. 113   Jerk

 

Exercise progressions – single joint to multiple joint/uni-lateral to bilateral - example

Source

Description

King, I., 2000, How to teach (book)

Table 12 - Lower body exercise progressions as per the lower body ‘family tree’.

Notes : you may note some boxes have been left blank - in these cases I believe there are only limited applications, and rather than mislead, have left these sections for only those who really need to do them.

Cosgrove, A., 2005, Program Design Bible

 

For example (hip dominant exercise)

 

UNILATERAL                                                    BILATERAL

Single Joint     Multi joint                  Single Joint     Multi joint

SL Back Ext      Step Up                       Back Ext.         Deadlift

SL RDL             RDL                              SHELC

 

Abdominals – Categories

Source

Description

King, I., 2000, How to Teach (book)

I then divide these three into the following:

1.  Trunk

i.      Flexion.

ii.    Extension.

iii.  Rotation

Cosgrove, A., 2006, 7 Keys to Athletic Success, t-nation.com

3       Core

Trunk Flexion

Trunk Extension

Trunk Rotation

Stabilization

Exercise progressions – single joint to multiple joint/uni-lateral to bilateral - example

Source

Description

King, I., 2000, How to teach (book)

Table 12 - Lower body exercise progressions as per the lower body ‘family tree’.

Notes : you may note some boxes have been left blank - in these cases I believe there are only limited applications, and rather than mislead, have left these sections for only those who really need to do them.

Cosgrove, A., and Cosgrove, R., 2009, Program Design Bible

 

For example (hip dominant exercise)

 

UNILATERAL                                                    BILATERAL

Single Joint     Multi joint                  Single Joint     Multi joint

SL Back Ext      Step Up                       Back Ext.         Deadlift

SL RDL             RDL                              SHELC

 

Exercise progressions – single joint to multiple joint/uni-lateral to bilateral - example

Source

Description

King, I., 2000, How to teach (book)

Table 12 - Lower body exercise progressions as per the lower body ‘family tree’.

Notes : you may note some boxes have been left blank - in these cases I believe there are only limited applications, and rather than mislead, have left these sections for only those who really need to do them.

Wunch, M., in Cosgrove’s Aug 2009 Program Design Seminar (day 1 of 2), Day 1 - Tape 4

…if you look at this – unilateral, bilateral, on the top.  Then it’s got the hip dominant, quad dominant stuff on the left hand column

 

Look at this unilateral, bilateral, hip, hip dominant, quad dominant…

 

….It’s the same thing on the other one - it says stability, control, general fitness, hypertrophy – on the top here; strength, speed, and power . Now what are going to do is fill out an appropriate exercise….

 

…What’s a appropriate corrective exercise, what’s an appropriate power, what’s an appropriate strength, any appropriate strength, fitness hypertrophy, speed, power, what’s an appropriate hip dominant corrective, what an appropriate hip dominant speed exercise, so fill those out…

Family Tree

Source

Description

King, I., 2000, How to Teach Strength Training Exercises

Part B (Teaching Progressions for Strength Training Exercises) provides examples of how strength training exercises can be taught in certain progressions within their ‘family trees’.  Rather than attempt to cover progression possibility, this section presents models of how you can approach exercises in a logical progression from one strength quality to the next, using my method for the periodisation of strength qualities.

Family Trees - My next and final step is to divide all the above into unilateral and bilateral, and single and double/multi-joint exercises (refer Figure 1 and Tables 11-14).  Note these tables give examples of exercises that suit both the family tree, the number of limbs and joints involved, and the training method/desired adaptation.

The following gives check lists for one example of exercise progression within each muscle group.  Note that these are examples only.  There are so many different progressions that can be created.  The purpose of the following is to provide you with a model of progression through the training methods for each muscle group. This model goes beyond a theoretical model - you can apply this same progression in subsequent stages of a periodized strength training program - but you don’t have to. You could vary it, or use other exercise progressions.

Cosgrove, A., 2009, Program Design Seminar Handout

Slide # 78 The Approach

1  Basically we place all exercises into ‘family trees’ and list at least two regression of the exercise, and two progressions.  So not only can we use increased load as a progression – we can actually increase the difficulty of the exercise.

Wunch, M., in Cosgrove’s Aug 2009 Program Design Seminar

 we place all of our exercises in the family tree, so we further breakdown our movement patterns and we talked about that on our last slide... horizontal pull, horizontal push, vertical pull, vertical push, quad dominant, knee dominant, all that further broke down in to unilateral and bilateral.  

where you classify things as far as your exercise menu is concerned – that’s up to you to determine. We can tell you why we classify things, just have a reason for what you classify where.

Family Tree – Progressions within

Source

Description

King, I., 2000, How to Teach Strength Training Exercises

Part B (Teaching Progressions for Strength Training Exercises) provides examples of how strength training exercises can be taught in certain progressions within their ‘family trees’. 

Exercise ‘Family Trees’

The following gives check lists for one example of exercise progression within each muscle group.  Note that these are examples only.  There are so many different progressions that can be created.  The purpose of the following is to provide you with a model of progression through the training methods for each muscle group. This model goes beyond a theoretical model - you can apply this same progression in subsequent stages of a periodized strength training program - but you don’t have to. You could vary it, or use other exercise progressions.

Cosgrove, A., 2005, Program Design Bible

All exercises can be progressed and regressed according to client ability.  You can take a simple exercise like a squat and regress it to, for example a squat with support, or progress it, to an explosive squat, or an overhead squat. You can take a simple push pattern like a push up and regress it to an incline push up or progress it to DB pressing or bench pressing.

Cosgrove, A., & Cosgrove, R.,  2009, Program Design Bible

All exercises can be progressed and regressed according to client ability.  You can take a simple exercise like a squat and regress it to, for example a squat with support, or progress it, to an explosive squat, or an overhead squat. You can take a simple push pattern like a push up and regress it to an incline push up or progress it to DB pressing or bench pressing.

Cosgrove, A., 2009, Program Design Seminar Handout

Slide # 83

Keep it in the family

Many possible exercise progressions – not just one right way. Situation dependant

Need to have a rational thought process for exercise progression / regression

Make sure it is a progressed/regressed exercise and not just a varation

Becomes circular after some time

Lets go through an examples of an exercise progression….

Family Tree – Example of a progression

Source

Description

King, I., 2000, How to Teach Strength Training Exercises

The following exercises will be used within the sample progression through the dominant training methods for this muscle group. I have selected ‘classic’ exercises in each category:

 

2.i.a  Lying single leg hip-thigh extension.

2.i.b  Single leg bent knee deadlift.

2.i.c  Deadlift.

2.i.d  Power clean.

2.i.e  Jump shrug.

2.i.f  Deadlift.

The following exercises will be used within the sample progression through the dominant training methods for this muscle group. I have selected ‘classic’ exercises in each category:

 

2.i.a  Co-contraction partial lunge

2.i.b  Static lunge

2.i.c  Squat

2.i.d  Explosive Squat

2.i.e  Jump squat

2.i.f  Squat

Cosgrove, A., 2009, Program Design Seminar Handout

Slide # 84

One example for you

 

Hip dominant bilateral

 

   Pull throughs

   Romanian Deadlift

   Rack Deadlift

   Deadlift

   Snatch Grip Deadlift

   KB Swings

Slide # 86

One example for you

 

Knee dominant bilateral

 

   Goblet squat

   Front Squat

   Box Squat

   Back Squat

  Jump Squat