Regress to Progress

Regress to Progress- With Video

Brett Klika C.S.C.S.

 

Bodyweight exercises are often recommended as a starting point for teaching strength training to youth. While this is sound advice, it’s important to remember that not all kids can lift their bodyweight!  If this is the case, where do you start?

Through the years working with today’s youth and their disproportionate strength to weight ratios, I’ve found some successful means by which to regress even bodyweight exercises.  One of these means is assisted work using bands.  Superbands are great for aiding in push-ups, lunges, squats, and pull-ups.  To set it up, just use the band opposite how you would for resistance.

If you don’t have access to Superbands, static holds are very effective.  These address the actual core of the movement and allow kids to “groove” the pattern without worrying about dynamic properties of the movement such as balance and reactive stabilization.  In this short video,  I demonstrate 3 of these basic static drills to teach push-ups, squats, and pull-ups.

If you work with youth (or adults, for that matter), try implementing these modifications when you find they do the full movement incorrectly or ineffectively.

 

1. Standing Plank Holds (Quads and glutes tight, scapulae neutral, hands under shoulders) 30 seconds
2. Wall Squats (Toes as close to the wall as possible, head forward, anterior pelvic tilt, shoulder blades retracted, hold as deep as possible) 30 seconds
3. Grip Hangs (Palm on bar, feet off ground, thumb wrapped, shoulders depressed from ears) 30 seconds

 

Once they can do the static version, add movement and repetitions.  Once they can do that, add resistance.  Once they can do that, get them stronger for the rest of their lives!

 

For more information and video on exercises, programs, and any other information on losing fat and creating the body you have always wanted, check out The Underground Workout Manual – Exercise and Fat Loss in the Real World at www.undergroundworkoutmanual.com.

Brett Klika C.S.C.S., Director of Athletics at Fitness Quest 10, is a world renowned human performance specialist, motivational speaker, author, and educator. In his 14 year career, Brett has accrued more than 20,000 hours of training with youth, athletes, executives, and every day people. He uses this knowledge and experience to motivate individuals and audiences around the world through his writing, speaking, DVD’s, and personal correspondence.

 

 

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