/w=256,quality=90,fit=scale-down)
/w=3840,quality=90,fit=scale-down)
Principles of ProgressPrinciples of Progress
/w=3840,quality=90,fit=scale-down)
Work/w=3840,quality=90,fit=scale-down)
Deliberate progression/w=3840,quality=90,fit=scale-down)
Iterate/w=3840,quality=90,fit=scale-down)
Composability/w=3840,quality=90,fit=scale-down)
Be better, be specific/w=3840,quality=90,fit=scale-down)
Focus on what matters/w=3840,quality=90,fit=scale-down)
Measure what matters/w=3840,quality=90,fit=scale-down)
Force adaptation/w=3840,quality=90,fit=scale-down)
Microprogressions become progress/w=3840,quality=90,fit=scale-down)
Make it a game/w=3840,quality=90,fit=scale-down)
Be flexible/w=3840,quality=90,fit=scale-down)
Give it timeConnect
About
Contact
Members1) Deliberate progression
Deliberate progression is the operating system of Engineered Fitness: intentional, incremental, iterative improvement.
Deliberate progression is the process of intentionally improving over time. It is both a practice and a protocol.
The practice of Deliberate Progression is characterized by intense focus on measurable improvement using feedback mechanisms.
The Deliberate Progression protocol is the methodology: completing weekly routines by iterating over a workout framework.
Progress, deliberately.
The Practice
Intention
Focus on a goal manifests progress.
The goal of Deliberate Progression is very simple: improve on your previous workout.
The efficacy of your focus is inversely proportionate to the size of the goal.
Focusing on your goal to gain 10 lbs. of muscle this year does nothing for you when you're under the barbell.
Narrowing your focus to the smallest possible target is how progress is made.
Pay attention.
The smallest atomic unit in fitness is the rep. Progress is built by accumulating thousands of effective reps.
Reps ➡ Progress
The best use of your attention is on the rep that's immediately in front of you. Observe how you feel. Take note of your perceived exertion.
When that rep is finished, proceed to the next. Repeat until the end of the set/exercise/week/month/year/decade.
Feedback
Feedback ensures that the effort you put in isn't wasted.
The simplest, most objective form of feedback is quantitative: did you improve on your previous workout?
You can get qualitative feedback by analyzing the sensations of your training session and reviewing exercise execution (form).
A knowledgable coach can provide you both quantitative and qualitative feedback on your training sessions.
Discomfort
Progress is made outside your comfort zone.
Pushing yourself to improve each time you train is incredibly challenging. If you're not struggling at some point in your training session, it's unlikely that you're providing your body with the stimulus to adapt and change.
Of course, there are diminishing and even negative returns the closer you get to your maximum ability level, but progress begins where your comfort level ends.
Best practices
Train where the top minds all agree.
There are thousands of different training methodologies, and the 'best' way to do things is always evolving and changing. In a sea of information, the safest path is the one most traveled by the elite practitioners.
The Protocol
The Deliberate Progression protocol is very simple.
It starts with a workout framework. The workout framework defines the training variables of your routine:
- Exercise selection
- Volume (weight x sets x reps)
- Intensity
- Form
- Duration
Once you've built a workout framework, you can start making progress by iterating over that framework.
Read how in 2) Iterate.
← Previous
Next →
