{"id":9701,"date":"2022-06-20T15:39:50","date_gmt":"2022-06-20T13:39:50","guid":{"rendered":"https:\/\/thebiokinetick9.com\/course\/aims-and-progressions-in-strength-training\/"},"modified":"2022-10-19T08:06:17","modified_gmt":"2022-10-19T06:06:17","slug":"aims-and-progressions-in-strength-training","status":"publish","type":"tva_lesson","link":"https:\/\/thebiokinetick9.com\/biokinetic-k9\/course\/aims-and-progressions-in-strength-training\/","title":{"rendered":"Aims and Progressions in Strength Training"},"content":{"rendered":"<p>Below, we help you understand the principles and guidelines to help you as you move through the exercises. &nbsp;<\/p>\n<p>It is important that you understand how the exercises are structured to help you reach your goals<\/p>\n<h3 style=\"\" id=\"t-1655730625668\">Our Aim<\/h3>\n<p>A Conditioning Program is a collection of exercises designed to implement movements that will target and impact specific muscle areas. We do this to have a positive impact on the body, to promote our sport and assist in the protection against injuries.<\/p>\n<p>The aim to perform each movement or exercise with optimal alignment and form. &nbsp;We are looking for at least 85% proficiency of movement that will allow us to target the correct muscles while promoting a full range of movement through the joints. This lends itself to longer, stronger and more pliable muscle.<\/p>\n<p>Concentrate on increasing muscle strength while working on:<\/p>\n<ul>\n<li>muscle tension in both eccentric (working the muscle against gravity, generally more difficult to perform) and concentric muscle strength<\/li>\n<li>improving muscle endurance and stamina<\/li>\n<li>Improving proprioception and body awareness along with flexibility of the dog<\/li>\n<li>Improving stability in balanced movement<\/li>\n<\/ul>\n<p data-empty=\"true\">\n<h3 style=\"color: rgb(220, 55, 127) !important; --tcb-applied-color:rgb(220, 55, 127)  !important;\" id=\"t-1655730625669\">The Purpose of Progression<\/h3>\n<p>Progressions in exercises are used to increase muscle load, muscle stability and ability through:<\/p>\n<h5 id=\"t-1655730625674\">1. &nbsp;Build endurance and stamina while increasing strength.&nbsp;<\/h5>\n<p>This is done through&nbsp;<\/p>\n<ul>\n<li>Acquiring and growing technique and form<\/li>\n<li>Executing and increasing repetitions for strength gains&nbsp;<\/li>\n<li>Varying durations, timing, and intensity to increase endurance and stamina<\/li>\n<\/ul>\n<h5 id=\"t-1655730625675\">2. &nbsp;Improving proprioception and co-ordination by asking for&nbsp;<\/h5>\n<ul>\n<li>correct form<\/li>\n<li>increased precision<\/li>\n<li>independent movement of limbs<\/li>\n<li>enhanced stabilisation and balance in movement and body position.<\/li>\n<\/ul>\n<p data-empty=\"true\">\n<h3 data-empty=\"true\" style=\"\" id=\"t-1655730625670\">Progression Readiness<\/h3>\n<p data-empty=\"true\">Progression readiness in an exercise is the adeptness to progress to a more demanding exercise. This subject to your dog\u2019s ability and readiness in strength and proprioceptive ability.<\/p>\n<h5 data-empty=\"true\" id=\"t-1655730625676\">1. Strength readiness:&nbsp;<\/h5>\n<p data-empty=\"true\">measured through repetitions within several sets while maintaining 85% proficiency in form, posture and full range of motion indicating efficiency of movement and endurance.<\/p>\n<h5 data-empty=\"true\" id=\"t-1655730625677\">2. Proprioceptive readiness&nbsp;<\/h5>\n<p data-empty=\"true\">measured by sureness and ability to maintain alignment, co-ordination, balance and precision when moving into a position.<\/p>\n<p data-empty=\"true\">We are looking for fluidity in movement and automatic spatial awareness and alignment of natural balance in posture.<\/p>\n<p data-empty=\"true\">Some dogs may achieve this quicker or easier than others. Some dogs may require more time and sessions within a particular exercise before they can progress on to a more demanding exercise. This is where video of the exercises become valuable as they can reveal much information about how your dog is coping and progressing.<\/p>\n<h3 data-empty=\"true\" id=\"t-1655730625671\">Progressions in Strength<\/h3>\n<p data-empty=\"true\">Progression takes place when the maximum sets and reps are executed with accuracy and confidence along with posture and form throughout.<\/p>\n<p data-empty=\"true\">When moving onto the next progression (more difficult version of the exercise), we&nbsp;<strong>REDUCE<\/strong>&nbsp;the repetitions and number of sets to start increasing the strength in that new version of the exercise again before working towards stamina (increased repetitions and intensity).<\/p>\n<p data-empty=\"true\">As Strength Levels Increase, this graphic demonstrates a guideline for the number of repetitions per set on an exercise. But we are always guided by the dog\u2019s actual performance.<\/p>\n<p><span><img decoding=\"async\" alt=\"\" data-id=\"9702\" width=\"521\" data-init-width=\"521\" height=\"660\" data-init-height=\"660\" title=\"BK-9 Strength Training Pyramid\" src=\"https:\/\/thebiokinetick9.com\/wp-content\/uploads\/2022\/06\/BK-9-Strength-Training-Pyramid.jpg\" data-width=\"521\" data-height=\"660\" data-lazy-loaded=\"1\"><img decoding=\"async\" alt data-id=\"9702\" width=\"521\" data-init-width=\"521\" height=\"660\" data-init-height=\"660\" title=\"BK-9 Strength Training Pyramid\" src=\"https:\/\/thebiokinetick9.com\/wp-content\/uploads\/2022\/06\/BK-9-Strength-Training-Pyramid.jpg\" data-width=\"521\" data-height=\"660\" data-lazy-srcset=\"https:\/\/i0.wp.com\/dogsolutions.co.za\/wp-content\/uploads\/2022\/06\/BK-9-Strength-Training-Pyramid.jpg?w=521&amp;ssl=1 521w, https:\/\/i0.wp.com\/dogsolutions.co.za\/wp-content\/uploads\/2022\/06\/BK-9-Strength-Training-Pyramid.jpg?resize=237%2C300&amp;ssl=1 237w\" data-lazy-sizes=\"(max-width: 521px) 100vw, 521px\" data-lazy-src=\"https:\/\/thebiokinetick9.com\/wp-content\/uploads\/2022\/06\/BK-9-Strength-Training-Pyramid.jpg?is-pending-load=1\" srcset=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\"><img decoding=\"async\" data-lazy-fallback=\"1\" alt=\"\" data-id=\"9702\" width=\"521\" data-init-width=\"521\" height=\"660\" data-init-height=\"660\" title=\"BK-9 Strength Training Pyramid\" loading=\"lazy\" src=\"https:\/\/thebiokinetick9.com\/wp-content\/uploads\/2022\/06\/BK-9-Strength-Training-Pyramid.jpg\" data-width=\"521\" data-height=\"660\" srcset=\"https:\/\/i0.wp.com\/dogsolutions.co.za\/wp-content\/uploads\/2022\/06\/BK-9-Strength-Training-Pyramid.jpg?w=521&amp;ssl=1 521w, https:\/\/i0.wp.com\/dogsolutions.co.za\/wp-content\/uploads\/2022\/06\/BK-9-Strength-Training-Pyramid.jpg?resize=237%2C300&amp;ssl=1 237w\" sizes=\"auto, (max-width: 521px) 100vw, 521px\"  \/><\/span><\/p>\n<p>Each time you progress on an exercise, you restart the number of repetitions to ensure proper strength growth of the new, more difficult version of the exercise<\/p>\n<\/p>\n<h3 style=\"\" id=\"t-1655730625672\"><strong>Progressions in Proprioception<\/strong><\/h3>\n<p>Your dog\u2019s proprioception goals are reached differently from strength gains. Proprioception is measured by your dog\u2019s understanding in executing the movement of an exercise. We look at fluency in execution of movement for a number of repetitions.<\/p>\n<p>Proficiency in an exercise is normally equated to your dog&#8217;s ability to perform 8 &#8211; 10 repetitions with good form, technique and posture.<\/p>\n<p style=\"text-align: center;\"><strong>Exercise Proficiency Guide<\/strong><\/p>\n<p style=\"text-align: center;\">My dog just started this exercise<\/p>\n<p style=\"text-align: center;\">My dog is still learning this exercise<\/p>\n<p style=\"text-align: center;\">My dog knows this exercise<\/p>\n<p style=\"text-align: center;\">(Can do 8 &#8211; 10 Reps)<\/p>\n<p>Proprioception progressions for puppies are slightly different as their bodies change through growth spurts. &nbsp;For this reason, you may need to go back to previous progressions of an exercise so they may discover their new body in space. Always be patient with puppies, they are discovering their own body too.<\/p>\n<\/p>\n<h3 style=\"\" id=\"t-1655730625673\"><strong>Breaks and Progressions<\/strong><\/h3>\n<p><strong><em>Take it slow<\/em><\/strong>. Actual muscle growth is a slow process and can take 3 \u2013 4 weeks. Muscles grow during rest periods \u2013 not while you are training or doing exercise.<\/p>\n<p><strong>Avoiding rest days will hinder the process of protein syntheses, which will slow down muscle growth.<\/strong><\/p>\n<p>Strength training sets and repetitions schedules generally work as follows:<\/p>\n<ul>\n<li><strong>Initial strength gains<\/strong> with correct form: &nbsp;2 \u2013 3 sets of 5 \u2013 6 repetitions (some dogs may require a little longer rest period between sets). Rest between sets of 1 \u2013 3 minutes.<\/li>\n<li><strong>Intermediate Strength gains<\/strong> but increasing stamina: &nbsp;3 sets of 6 \u2013 10 repetitions<\/li>\n<li><strong>Proficiency and Increasing endurance with hypertrophy training<\/strong>: &nbsp;3 sets of 10 \u2013 12 repetitions while reducing the rest periods between sets.<\/li>\n<\/ul>\n<p>(Refer to the Strength Progression Inverted Pyramid as a guide)<\/p>\n<h5 id=\"t-1655730625678\">A conservative progression offers many advantages!&nbsp;<\/h5>\n<p>The only downside is that it takes a little longer but the benefits to the body are enormous as the strength starts to transfer into tendons from the muscle.<\/p>\n<p>Progressing too quickly will create \u201choles\u201d in your dog\u2019s ability down the line as well as weak areas (particularly tendons), which will lead to both you and your dog\u2019s frustration along with possible incorrect muscle targeting and recruitment and of course, your goals not being attained.<\/p>\n<p>Taking breaks between sets is important to help overcome not only physical fatigue, but mental fatigue too. Ensure you give your dog proper breaks between sets. &nbsp;This may be done by either scattering some food or placing him in a resting down position.&nbsp;<\/p>\n<\/p>\n<h3 style=\"\" id=\"t-1658243524651\">Strategies for Progression:<\/h3>\n<p>Within any exercise program progression of an exercise works with changing only ONE variable of an exercise at a time. &nbsp;Changing more than one variable at a time can lead to unsafe exercise practices for your dog along with an inability for the body to properly cope and adapt to the increased demand. This can lead to an increased risk of injury.&nbsp;<\/p>\n<h4 id=\"t-1658243524652\">Here are some of the variables that you can change in an exercise:<\/h4>\n<ul>\n<li><strong>Increase of repetitions<\/strong> in a set e.g., 5 repetitions in a set to 7 repetitions in a set.<\/li>\n<li><strong>increase of number of sets of an exercise<\/strong> e.g., 2 sets of 10 repetitions to 2 sets of 10 + 1 set of 5 reps of the same exercise<\/li>\n<li><strong>Increase in the frequency<\/strong> of workouts e.g., from 3 x per week to 4 x per week<\/li>\n<li><strong>Increasing the height of an elevation<\/strong> e.g., from level 1 (hock height) to level 2 (mid foreleg)<\/li>\n<li><strong>Changing the speed<\/strong> of an exercise e.g., lowering slowly in a foldback down and immediately asking for a fast stand as soon as the elbows touch the ground (not resting at the down position)<\/li>\n<li><strong>Changing the rest periods<\/strong> between sets e.g. 3 sets of 7 repetitions with a minute rest in between each set to only having 30 seconds rest between sets.<\/li>\n<li><strong>Changing the order of the exercises<\/strong> (especially when working rotational circuits)<\/li>\n<li><strong>Working in multiple planes of motion<\/strong> e.g., forward\/backward motion, exercises to the left or right, and rotationally twisting.<\/li>\n<\/ul>\n","protected":false},"template":"","class_list":["post-9701","tva_lesson","type-tva_lesson","status-publish","hentry","tva_courses-bk-9-foundational-strength-program","post-wrapper","thrv_wrapper"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>The Biokinetic K-9<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/thebiokinetick9.com\/biokinetic-k9\/course\/aims-and-progressions-in-strength-training\/\" \/>\n<meta property=\"og:locale\" content=\"en_GB\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Aims and Progressions in Strength Training - The Biokinetic K-9\" \/>\n<meta property=\"og:description\" content=\"Below, we help you understand the principles and guidelines to help you as you move through the exercises. &nbsp; 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