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Kierra Boylan
Purdue Global University
Progression, Regularity, Overload, and Specificity Principles
Progression: Difficulty of the Regularity: Each specific Overload: The workload is Specificity: Focused training to
exercise increases as the training exercise must be increased beyond the body’s attain or work towards set
body’s strength increases to worked on a consistent basis “norm” goals
maintain growth that reflects the set goals
How this can be achieved: How this can be achieved:
How this can be achieved: How this can be achieved: •Increase repetitions within a •Emphasize training in areas
•Increasing weight by 5-10% •Training should occur set that you want to see
after mastery between 3-5 times a week •Increase the amount of sets improvement
•Increasing resistance by 5-10% routinely •Increase resistance •Personalize the fitness regimen
after mastery •Consistent and sufficient rest •Decreasing rest periods to target improvement in the
•Gradually decrease rest and diet between sets desired way
intervals as the exercise
becomes easier
•Increasing frequency of
training tailored to meet fitness
goals as growth occurs
Courtesy of Google Images
• O- Overload: Using heavier weight Muscle Train Train glutes: Train Train legs: Train Rest and Rest
Strengthenin chest and Barbell Squat, shoulders Wide Stance biceps Recover and
that challenges the muscles at a g back: Weighted Split and upper Leg Press, and Recover
greater level (each day Bench Squat, traps: Dumbell Lunges, triceps:
should be 70- Press, Weighted Hip Shoulder Dumbell Step- Barbell
• S- Specificity: Focused training on 80% 1RM, 3-5 Pectoral Thrusts, Barbell Press, Front Ups, Leg Curls,
glutes, legs, and core to achieve sets with 8-12 Fly, Deadlift Raises with Extension Hammer
reps) Seated Core workout: Weight Core workout: Curls,
greater strength in those areas. Row, 30 sec of each Plate, 30 sec of each Weighted
Wide-Grip exercise: Weighted exercise: plank, Tricep
Lat Pull- plank, Lateral mountain Kickbacks,
Down mountain Raises climbers, Triceps
climbers, abdominal Pulldown,
abdominal bicycle/crunche Overhead
bicycle/crunc s, leg lifts/throw Cable
hes, leg downs Triceps
lifts/throw Extension
downs
Frequency Intensity Time Type
Flexibility Before and Hold each 8-10 minutes Full body stretches
after each stretch for 30 for each with emphasis on
workout (4-7 seconds; workout stretching muscle
days a week); moderate session; 30 groups worked in
active intensity for minute strength training;
Flexibility Prescription flexibility active interval for dancing/yoga
exercise 1-2 flexibility active
times a week exercises flexibility
• P- Progression: Increased reach for exercise
a deeper stretch once mastery is
achieved
• R- Regularity: Perform this Monday Tuesday Wednesday Thursday Friday Saturday Sunday
prescription routinely for 6 weeks Quad stretch, standing hamstring stretch, chest and shoulder
• O- Overload: Hold stretching stretch, upper back stretch, biceps stretch, shoulder stretch, side
stretch, triceps stretch. Each session of stretching should be completed
position for a longer period of time
before and after each workout, and should take 4-5 minutes to
once stretching is mastered. complete (totaling to 8-10 minutes per workout)
Challenges can be presented in
yoga by trying new poses within the
body’s limits Flexibility Spend increased amount of time (2-3 minutes) before
and after strength training to emphasize stretching muscle
• S- Specificity: Stretching to improve groups worked that day
overall flexibility and assist in
muscle’s healing process; set
intentions in yoga class to improve
flexibility throughout the body
References