Exercise Progression in Sports Performance Physical Therapy
Exercise progression is a fundamental principle of sports performance based physical therapy. It is based on the concept that exercises should gradually increase in intensity, volume, and difficulty to achieve the desired sports physical therapy and performance results. Through this process, the body is able to adjust to the increased demands placed upon it, improving strength, endurance, mobility, and coordination. All these attributes are key to moving well and improving injured tissue. This concept is key not only for our athletes, but our non athlete goals as well. You need to find a coach or physical therapist that can properly progress you in your performance exercise protocols. To schedule an appointment with or talk to a performance sports physical therapist at Hercules Performance and Physical Therapy to help you toward your goals, follow the link: BOOK Free 15 Min Discovery Call
The concept of exercise progression is often referred to as “periodization.” This is a method of gradually increasing the intensity, volume, and difficulty of exercises over time. By breaking up each session and gradually increasing the difficulty, the body is able to adapt to the higher levels of intensity and volume while minimizes the chance of re injury. This allows a person to achieve improved performance and physical therapy goals more efficiently.
The use of exercise progression requires skilled protocols and adaptations to ensure the exercises are progressing correctly and safely. The intensity of the exercises must be adjusted so that the person is able to complete the exercises without injury or strain. The volume of the exercises must also be adjusted so that the person is able to complete the desired amount of sets and reps within the allotted time. Finally, the difficulty of the exercises must be adjusted so that the person is able to stay within their own range of physical ability. All of these must be taken into consideration when progressing exercises.
The progression may differ depending on the client's needs, goals, and level of fitness. The important part is PROGRESSION. If your program has no protocol for progressing, results will be stagnant.
Here is a example of 32 year old female with back pain while deadlifting for high reps:
1. Testing is performed to determine cause of back pain. Let’s say in this case, there is poor spinal bracing and hip/ lumbar strength endurance.
2. Stability, Mobility, and Control: This phase focuses on improving joint stability, body control, and balance. Exercises are prescribed to improve bracing while in hinged position starting with ground based exercises and moving towards positions that mimic the barbell setup in deadlift. Exercises also include high intensity glute strengthening without aggravating low back such as glute thrusters, banded plank clam shells, and Sorenson holds.
3. Strength and Endurance: Once stability and control are established, the next phase focuses on improving strength and endurance with the deadlifting pattern. This client may use weights, resistance bands, and other tools to increase the difficulty of exercises. Examples may include various positions for deadlifts, SL RDLs, good mornings, and will continue to learn to brace against increasing land. Volume of exercise will gradually increase to mimic the demands of the the clients goal to deadlift with high reps.
4. Phase 3: Performance: Exercises are designed to improve overall performance. Exercises are incorporate into the demands of the sport or task that the client may need to perform. For this example, the female is a crossfit athlete. Thus, the client will undergo different workouts of increasing intensity and heart rate to condition client to maintain proper bracing and deadlift patterns while under fatigue.
Overall, exercise progressions are tailored to the individual's needs, goals, and level of fitness. By gradually increasing the intensity and difficulty of exercises, clients can improve their physical ability and performance. It is important to work with a qualified sports performance physical therapist to ensure proper technique and progressions for each exercise to prevent or recovery injury.
-Dr Alec Spano, PT, DPT, CSCS
