v1.1.0 - Foundation Progressions
What's New
Version 1.1.0 extends OpenProgression downward to serve untrained and deconditioned populations. The existing 7-level system, all 25 benchmarks, and metcon scaling are completely unchanged.
Foundation Milestones (F1, F2, F3)
Three pre-Beginner capability checkpoints that give coaches a structured onboarding path:
- F1 (Foundation) - Basic human movements. Chair sit-to-stand, wall push-ups, farmer's carry. No gym equipment needed.
- F2 (Moving) - Bodyweight exercises with good form. Air squats, incline push-ups, band rows. Minimal equipment.
- F3 (Ready) - Ready for gym onboarding. Full push-up, Romanian deadlift, run 1 mile, 60s plank.
Movement Progressions
Seven regression chains covering all OP categories, each with multiple steps leading to the benchmark entry point:
- Squatting: Chair sit-to-stand > Box squat > Air squat > Goblet squat > Barbell back squat
- Pulling: Glute bridge > Hip hinge > RDL > Kettlebell deadlift > Barbell deadlift
- Pressing: Wall push-up > Incline > Knee push-up > Full push-up > Barbell press
- Gymnastics: Farmer's carry > Band pull-apart > Band row > Dead hang > Eccentric pull-up > Band-assisted pull-up
- Core: McGill curl-up > Bird dog > Side plank > Plank > Hollow body > Hanging knee/leg raise
- Monostructural: Walk 10 min > Walk 1km > Walk/run intervals > Run 400m > Run 800m > Run 1 mile
Design Principles
- Home-first: F1 and F2 require zero gym equipment (chair, wall, floor, resistance band)
- Evidence-based: Backed by 9 new research sources including McGill (2015), WHO (2020), and NSCA position statements
- Additive and optional: Applications that don't implement progressions continue to work exactly as before
- Older adult and deconditioned friendly: Timelines acknowledge longer progression periods for special populations
New Data Files
progressions.json- 7 progression chains with 30+ stepsmilestones.json- 3 foundation milestones with full requirement definitions
Updated Files
sources.json- 9 new research citations added