Mike Whitman was an intern at Gordon Institute for Sport Performance he worked under head strength coach, and owner of SMARTER Team Training, Rob Taylor. He currently works at FX Studios and the Under Armour Combine Training Center in Baltimore. Mike describes Progressions.
Progressions: This protocol involves increasing reps and weight for every set. Start with a base weight and perform one rep, rest ten seconds and add ten pounds. Then, perform two reps, rest ten seconds and add ten more weight. Continue this trend until you reach six reps. By the time you are done you will have performed 21 total reps, with only 50 seconds of rest. This is a great protocol for bench press!