Progressions and regressions are the building blocks of long term development.⠀

The ultimate goal of any progression should be acquiring the necessary control over a new skill that allow to use what we have learned to acquire a new, totally different skills. ⠀

In order to be able to execute complex movements correctly we have to break those movements so that we can progress from the most basic to the most complete.⠀

The same applies to the difficulty of the exercises, we always have to start from the easiest to the most difficult.⠀

If we try exercises or movements for which we are not prepared, we increase the risk of injuries and the risk of learning movements in a wrong way, creating bad habits and decompensations.⠀

We can’t teach a kid to run if he doesn’t know how to walk properly. Just like we can’t try to take off on a shortboard if we still can’t take off in a controlled and consistent way on a big board.⠀

Progressions and regressions are nothing but necessary steps for correct development.⠀

People often give a negative connotation to regressions but they are necessary for us to progress from the simple to the complex. Sometimes you have to take a step back to be able to take two steps forward.⠀

Regressions of an exercise will allow for an optimal learning engine by simplifying the demands of a task. While progressions of an exercise will allow for the continual adaptation to increased stressors.⠀

Proper exercise selection is key to designing an effective program. It is well known that the adaptations that occur from training are specific to the demands imposed. Therefore, exercises should be selected with careful consideration of the intended adaptation.⠀

In Portugal we have a saying: don’t take a step bigger than your leg.⠀

Learn from basic to complex, from the easiest to the hardiest. ⠀

If you have any doubts we can help you create a training plan that will allow you to progress efficiently and in the long term.