The progressions feature in FYTT is a powerful tool that enables you to quickly map out an isolated plan for adaptation within a program. For example, suppose a program has a track for "Upper Body" on Mon/Wed and a track for "Lower Body" on Tue/Thu. You can build a separate progression for each track within the program so you can easily create and review the series of workouts that progress toward the desired adaptation.
CREATE A PROGRESSION
To create a progression within a program, click the "New Progression" button in the top right of the screen. This brings up a form where you specify the attributes of the progression. Give it a name, specify the start and end weeks, and provide an optional description (the start and end week must fall within the weeks of the program).
Use the "Days" section of the form to specify which days of the week the progression occurs on. If it varies from week to week, select all the days that the progression will possibly occur on, then only add workouts to the relevant days within the progression.
The progression interface provides a condensed version of the standard workout form for each day of the progression. You have all the same tools you need to build workouts, including sets, assessments, and inserting sets from an existing workout in the database.
INSERT A WORKOUT FROM THE DATABASE
If you already have a template for a workout you want to use in the progression, simply click the "Insert Workout" button for a given day.
CREATE A WORKOUT FROM SCRATCH
You can also just start creating workouts from scratch the same way you would in the normal workout form. Click the "Add Set" button to start adding sets to a workout. Once you've added some sets, you have all the familiar spreadsheet tools for building workouts—set attributes, row duplication and deletion, etc.
COPY A PROGRESSION WORKOUT
After you've created a workout within the progression, you can easily copy it to other days in the progression. This is useful if all or most of the workouts in the progression follow the same general structure. To copy a workout, simply click the "Copy workout" button on the workout you want to copy.
After clicking the copy button, the interface changes to show selection indicators for each day in the progression. You can select certain days individually, or you can select entire rows and columns at once. After you've made your selection, click the "Copy to selected" link to the top right of the progression table to copy the workout to the selected days.
By default, the workouts are named after the progression. But you can easily change the workout names if you want.
If you want to add descriptions to the workouts, simply click the "Toggle Description" link to the top right of the progression grid. This will hide or show the workout description fields for each workout so you can edit them individually.
COPY / PASTE
Within the progression grid, you can copy and paste values from one workout to another. This can really help speed up progression building if there are repetitive patterns from workout to workout.
After you create a progression and go back to the program interface, you'll now see a placeholder workout in each session of the program where the progression occurs. If you click on the "Detailed View" button in the top right of the screen, you'll also see that the workouts from the progression are laid out within the program like you would expect.
Clicking on a progression workout placeholder in any session takes you back to the progression interface where you can make changes.
COPY A PROGRESSION
Once you've created a progression, you can quickly copy it within the same program. Before copying, you can swap out the exercises so that the newly copied progression follows the exact same structure, just with different exercises. You can change the start week, as well as the start day so that it occurs on different days of the week than the original.
In the example animation above, the original progression occurs on Monday and Tuesday. When we copied it, we changed the name to "Lower Body," then swapped out bench press for back squat, and shoulder press for deadlift. We also specified that it should start on Tuesday. When we go back to the program, we can see that the copied progression now occurs on Tuesday and Thursday with the new exercises we entered.