The “Jade” Progression – An introduction to the “Upper Body/ Lower Body” Split

plan-for-success.jpgEstablishing a schedule plan is one of the most important aspects in developing a strength and conditioning system. In many ways the schedule is reflective of the program’s objectives, style and potential. In particular, the training schedule denotes a plan for when, where and why certain stressors will be applied over the course of a fixed period.  It also contains a key a factor for performance development – Consistency. Consistency.jpg

Consistency, or the application of a task for accuracy is arguably the most important component of a successful performance program outside of the obvious fundamentals such as “do no harm” and “apply a stress for adaptation also known as the GAS principle”.  The  repeated application of a given task such as performance training can be a challenging endeavor to implement when we must consider the wide variety of challenges, obstacles that come with a given setting or environment, a person or team and the various related tasks of life.

goal-plan-success-1024x340.jpgNonetheless, having a plan or approach to schedule design is one of the first steps to designing a program – Especially a resistance and performance training program.

Screen Shot 2018-07-25 at 1.36.26 PM.pngThe Jade progression represents a framework for a training schedule or program design. Specifically,  the Jade progression reflects a construct for  implementing  upper extremity and lower extremity stressors or training resources for performance improvement.  This fundamental schedule design in performance training or programing is perhaps one of the most widely used methods for implementing stress to an athlete to create appropriate adaptive responses in a comprehensive manner.  The center point of this schedule design is simple when we look at human function as an expression of upper body movements and lower body movements.

Upper-Body-Lower-Body-ImbalanceThis vision gives precedence to the idea that the application of an adaptive stress which targets upper body movements and/or lower body movements  will improve performance to those areas and ultimately to human function.  Therefore,  in order to improve human function and performance we must create a plan that targets the upper body and lower body.

Screen Shot 2018-07-25 at 1.54.37 PM.pngFurthermore, if we acknowledge that recovery and efficiency are necessary factors for improving performance quickly and completely within a given period of time, then the most obvious step is to schedule a program which targets the upper body on one day and the lower body day on the following day (or vice-versa). This approach to training or program design is otherwise understood as the upper lower training split or the” Jade” progression.

 

 

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