I've been doing nothing but studying S&C this year: Zatsiorsky, Siff, Cressey, you name em. This video, hands down, is the most important content I've ever learned in my career. And i have my doctorate of physical therapy and an BS in exercise science, not that degrees matter but still. You're decades ahead of the intellectual elite in our field(s). Thank you.
I'm pretty sure that's the biggest endorsement this concept has had so far! I have also spent my time in the books and just about every resource developed in the last couple of hundred years. It's puzzling to me why this didn't make it to any of these resources but I can say with 100% certainty my body is better since I train with this understanding... and ATG is going viral on the back of the results it gets for knees!
I can second this, I have my doctorate in physical therapy as well and this is groundbreaking stuff. Signed up for the ATG program and about 4 weeks in and can tell a big difference already. Props and keep up the great work
I have been involved in sports, strength training, and athletics since I was 5 years old. I am not credentialed, licensed, or holder of any degrees that relate to human movement. I have been training ATG, MOATA, and have studied the likes of Platz, Simmons, Poliquin, Peterson. I am 48, and a retired Marine, and I am stronger, more flexible, and more athletic overall that I have ever been. I am 6ft 3in and even in my “prime” I could never even touch a basketball rim, and I played football, baseball, wrestled, and ran track. Now I can damn near touch my bent elbow on the rim! These concepts and principles need to be mainstream. I coach a youth American football team, and I have the kids training body weight zero. Last season we were undefeated, and lost in the championship game, by 1 point! Every coach I played asked me what kind of training I put my kids through! If you haven’t, I’d highly recommend checking out Dimitry Klokov and Kadour Ziani. Two of the most flexible athletes I have ever seen!!👊🏼
I'm a lifelong lifter and strength coach. I just "discovered" the "ATG" approach promoted by guys like Keegan and Ben Patrick a couple of months ago and have dived in - at age 59. Because you will never appreciate the value of end range strength and mobility until Mother Nature starts taking it away year by year! This video captures my sense of it. I am skeptical of whatever the new shiny gadgets or movements are in the field - most of it is marketing balderdash. But I think these guys may be the the opening spark in something truly innovative and new. Keegan is the mind this movement needs, and Ben is the messianic figure who has a stunning ability to get people excited about trying it - including lots of us who have been around the block 10 times already. Keep it coming Keegan - this is catching like wildfire.
The spine isn’t built for extension under load like shown during the archer press; at that ROM the spinous processes will approximate which goes against the way the vertebrae and ligaments have developed in utero. The most common fracture seen in this type of movement is Spondylolysis (in gymnastics)
Something to share that’s helped me tremendously I think. -Pulse reps in the short and long ranges for whatever movements I can do them safely. Figured that out from training your guys’ programs of course. I started Knee Ability Zero early this year after double knee injuries. I knee about Ben for a while already. But didn’t apply anything until I got hurt. I had great results. It felt like my body for the first tome actually felt better after every session. And stayed feeling better. I knew Poliquin’s idea of strength in a given range. Hearing Ben talk about “strength through length” etc. it all started making sense. Long and short range strength, tension being the goal and loading simply being a means to it, how to really train speed and explosiveness. So I figured time under tension via slow “pulse” style reps in the long and short ranges night get me a good ROI and I really have had great results in my knees. I’v since applied these ideas to all my training and my whole body feels different. Muscle gains feels like I’m a newbie enjoying quicker results. Few months later I hear about your channel via Ben’s videos and it all makes so much sense now and reaffirms my own experiences training your programs and adapting my normal training style accordingly. The difference is incredible. Health, performance, and aesthetics if you want it. Training people for almost 10 years and you guys have by far clarified, defined, and simplified what’s always seemed so ambiguous, contradictory and over complicated in the training world better than any other training resources (online or in person) I’ve come across. Thanks again and I’ll stop kissing so much ass now.
Keegan your athletic education playlist might be the most important series I’ve ever come across on athletic training. So in depth and concise. Perfect articulation of the concepts that Ben only hints at in his shorts. I hope you keep on with the long form content… THANK YOU
So much value in this talk. I‘ve been following ben for two years and been an ATG coach for three months, but I still never fully understood full range of motion until this video. Thanks so much!
Thank you so much for these instructional videos. I'm a personal trainer and I've been trying to soak up all the information I could from Ben's work across all platforms. THIS is so good and helpful to provide a deeper understanding. A conceptual understanding that I can internalize and make my own. Thank you so much.
This is the most comprehensive version of this information i’ve heard you speak about so far! albeit this is also my 3rd or 4th time listening thru your videos on Long and Short range strength so that could also be why it’s all clicking now. Thanks for putting this highly valuable information out for free! i’m not a coach but this type of knowledge is priceless to me. thank you again, this is awesome
Keegan, these are life changing concepts that will revolutionize the way we see human performance. Thank you for this and I look forward to watching more of your lectures and getting into the ATG coaching. One day I hope to franchise an ATG gym under the guidance of you and Ben! Y’all are the renegades of strength!
This crystallizes so many disparate thoughts I've had and experiments I've tried on myself and my clients. Such a valuable contribution. My approach to strength training has undergone a total overhaul following two major injuries and had I known these things before... Thank you for taking the time to provide this information and put it out for free. The fitness community and the people we serve are better off for it.
As I said in one of your videos on your other channel: it is beautiful to watch something that you know will be big at its dawn. I've always viewed strength, mobility, etc as not just individual things but laying on the same multi-planar spectrum, but you guys are really showing the map of how that works in practice. You, Ben Patrick and others in your community have picked up the torch from Charles Poloquin, and this will be your decade.
Together we're going to improve the way the world trains! Charles made Olympic champions now @kneesovertoesguy and ATG are making athleticism available to everyone!
Ill have to watch this multiple times, i replayed parts but still could not understand, and seem to put face to the term, for example I was thinking about the seated good morning workout, but I can tell if it is a short range or long range. however i do feel once I understand this info, it will change evovle the way i will approach to rehabilitate my body, so far I keep making progress and then get injured, then I loss the progress and have do it all over again, only to have another part of body get injured.
Cycles of progress and then injury are frustrating Erick. Are you getting injured in your sport or in the gym? Gym injuries can almost always be avoided. When thinking about is it a short or long range exercise you have to chose a muscle or muscle group to decide that for... eg. SGM is long range for glutes but mid range for spinal erectors. I hope that helps brother.
A deep understanding of human anatomy and understanding origins and insertions of muscles is going to be one of the most helpful facets to understand this better
@@KeeganCoach What ! I am mad Im just seeing your message right now , thank you so far my injuries occur with everyday things, well they were. I have made progress since I last posted. Thank you for your work and info !!
@@DCooperOsteo boy do I feel dumb but the funny thing is that I am a trained massage therapist and i know human anatomy but wasn’t until I see Coach Keegan, Ben Patrick, and the low back ability channel that I started looking at anatomy differently.
So if I understand this correctly (and you may correct me if I’m wrong), the main benefits of longe range training are: - stronger tendons & ligaments - being stronger in those uncomfortable ‘stretched’ positions - muscles length (and therefore also mobility) improves - the benefits above result in less susceptibility to injury
This is why this makes so much sense to me. I was a terrible athlete and transformed myself. I’m literally having lightbulbs go off as I see all the connections
16:41 I've been using trap bar deadlift for years as my main lower body exercise. Lo and behold, I tore my left quads while sprinting and now back to square one. This time I'm using the ATG strength through length protocols, ie reverse nordic. Already feeling much better and less tight. Also I had shoulder popping for a decade but it has pretty much eliminated it o:
I have been dipping my toes into the concepts of fascial / tendon based training for nearly 12 years now since I herniated a lumbar disc, although I didn't know it at the time. Pieces of the puzzle coming together for me through people like Thomas Myers (Anatomy Trains, Coach Sommer (Building the Gymnastic Body), Jay Schroeder (and his work with Adam Archuleta and others) the world of Qigong / Tai Chi (very counter intuitive but I believe an overall part of the puzzle) and the and now finally for me you and Ben with ATG and Knee Ability that seems to be a strength training program that DOES develop athleticism. This information is great - looking forward to more.
Physical therapist here and someone who's progressing through DENSE programming in the ATG system. I myself have been noticing some great changes and I have started to use a lot of the programming principles you've outlined in this and your other videos, and for that I'm very grateful. I've searched online for an answer to this particular question and would love your insight. When it comes to treating my distance runners, research would suggest that underlying tension in the hamstring would allow them to act almost like a spring, which they use the underlying passive tension of the connective tissue to improve their efficiency. This almost seems at odds with improving long Athletic Range. My thoughts are this is something research hasn't yet encountered, much like how Ben often says there just hasn't been any research on something as simple as the Tibialis raise. There just hasn't been a study on how a full eccentric and Marty St.Louis style nordic curl has on running efficiency, it's just not possible to study because not many people are able to perform it! Any thoughts on this concept of how to train distance runners with Athletic range principle is greatly appreciated!
It's a great question. If we are talking about distance running on flat surfaces as an exclusive endeavour it's quite an abstract case. A human is designed to sprint, change direction, adapt to the terrain etc. I doubt very much that there is a significant positive impact for tight hamstrings or calves. My doubt comes from seeing that Kadour Ziani is one of the highest jumpers in the world and he is extremely flexible in all areas of the lower body. It could be argued that endurance is different but that doesn't make sense to me. Kadour is not the only one. Ben Patrick's transformation ( @kneesovertoesguy ) and many others tell the same story. Feel free to reconnect if you have more thoughts or questions.
@@KeeganCoach Thank you for the reply! I'm just wondering with the amount of repetition an endurance athlete endures, if they benefit from any tension in the system (around an 80-90 degree active straight leg raise for example). Ben spouts the example of Michael Jordan continuing to be springy in the 4th quarter because he is tendon dominant as opposed to muscle dominant. I'm trying to glean whether building my endurances athletes tendons through the ATG system will provide that same benefit, but with their increased athletic range will ultimately make them more injury resilient over the long term. That's where I'm assuming this system will take some of my athletes / clients. Any insights into endurance trained athletes (runner / triathletes / cyclists) for future lectures would be greatly appreciated!
So many exciting concepts, imo it would be interesting to further explore the relationship and optimal methods using this idea of long range strength for building flexibility and elasticity
100% Jon there is a lot more to explore! Any seeing how bodies adapt is going to be very interesting. There are case studies of individuals through history but this experiment is being taken on by 10's of thousands... the best research ever! And the tech will make it easier and easier to quantify and modify as these apps allow more artificial intelligence and data crunching!
I believe you are on the right track. Compare the strength of a typical gymnast / wrestler / swimmer with that of a typical bodybuilder or powerlifter. Total body integrative strength with more balanced development between connective tissue and muscle within multi-joint, multiplanar movements that extend throughout the athletic range. I want to emphasize typical, because the elite on both ends tend to be more wholistic in their training ie. Grimek, Hackenshmidt, Sandow. The old time strongmen and women as well as our elite weightlifters, bodybuilders, and crossfitters can often demonstrate their strength across disciplines due to an early exposure of training long and short range through their childhood physical discipline (gymnastics, swimming, grappling).
This is very very good...I would suggest that you create a pdf or video on many different kind of exercise base on short range and long range and their benefit...therefore the selection would be more efficient and more could be added further down the road...Also, I think dynamic movement / tension concerning ling range movement would be great...hopefully this process is in the can! amazing work blessing
Thanks for these great concepts! At 31:01 you talked about going into more detail on exercises that target more the distal or proximal portion of muscle/connective tissues but i finished watching the video and you didn't end up explaining it, so which type of exercises would target more the distal or proximal part of the tissues? thanks again!
Obviously there's individual variation, but how long would you rest in between sessions training long range strength? As in, one long range strength session to the next doing short range strength sessions in between. Thanks for the great content!
Another great video / lecture Keegan! I thought the word "dexterity" that you used for the development of this knowledge as a means of where strength development and structural balance needs to be moving is spot on. Is the micro trauma greater when using load compared to increased speed with long range movements? And would this increase recovery time? I read that it takes connective tissue 72+ hours to recover from direct training stimulus. I'm really grateful for you sharing this with us. Ill be re-reading and taking notes!! Have a great day. - Luke.
Just to be clear our new focus is long range strength as we always focus on short range? Concentric vs Essentric strength? Also what about the golgi tendon and the effects in long range? But I must say very informative 👍 and I would take my time and go through all the video and pull some data also..
Do you offer a complete workout for Football players (soccer), Track and Field, and or Rugby players that integrates both long and short range exercises?
What do you mean when you say that the nerves are too short? ( 18:35) And how does one mitigate that. I've read that resistance training does not influence nerve cross sectional area, does it help increase the length of the nerves? Edit: I'm not from an exercise science background, but in doing ATG I can just tell that you're onto something amazing (given the results I'm seeing). I've watched this video multiple times, could you help me distinguish between long range & eccentric contractions vs short range and concentric contractions? Seems to me that when you speak of range you're talking about how various joints function as a whole, whereas during a specific movement various muscle groups go through concentric and eccentric contractions. Presuming that is correct, when you say long range is eccentric dominant (vice versa for short range) do you mean that the eccentric contractions are the most important ones in long range movements? Hence the one's we should try and consciously focus on when performing exercises. Sorry if the terminology I use is incorrect, and thank you for such great information. I'm finding it very useful for my workouts!
Hi, I'm from Barcelona, and sometimes technical language for me I don't understand 100%, when speaking about connective tissue we are talking about ligaments and tendons?
Is concentric when I pull up against gravity, say, in a pull up. And eccentric like a negative pull up where I start at the top and lower slowly? I've noticed, and I think it's what you're saying, that when I go really deep into a position it's much easier to resist going down and just let go of the weight to come back up. If I try to get deeply stretched and then contract the muscle to come out of a low as possible dip, I'm very likely to hurt myself. Better to get my feet down take a little assistance. Lower more feel the stretch and then just stand up with my feet, rather than trying to say, okay I'm pushing out. Thanks for the encouragement to respect the danger of these positions - so we can use them eccentrically, and only use the extreme long range concentrically when it feels better or when we have very low weight - and then I guess progress from there as indicated by how it feels.
Everything I’ve been taught in regard to lifting is that the back should remain its neutral postural state. I always assumed that rounding the back would be bad for the spinal disks long term, but you all at ATG seem to be benefitting exercises like Jefferson curls. Not mean to be challenging, I’m simply curious. What led you guys to embrace the Jefferson curl??
So is it better to bounce the wait for long range movements? Does it depend on weather your going for muscle hypertrophy or tendon strength? For example if I want a stronger Achilles should I b bouncing on my calf raises or should I pause at the bottom?
Great explanation! So the long range exercises are the ones that their hardest part is when the muscle is lengthened? And this stretch causes the tendons and other connective tissues to grow stronger?
This THE VIDEO! Really from various years I was on the same line. Awareness about connective tissue importance. How much usual strength exercise makes you tight and tighter overtime. How much it needs to prepare the body extrêmes sollicitations and recall the youth ranges. BUT YOU TWO HAVE MADE A TERRIFIC WORK. Really this is a Bible. Let’s go on testing, controlling and rethinking.
Great content!!! It's really difficult to find good informations about tendon and connective tissue training! Applying this concept of short-long range strength, can we train both with resistance bands if we start the exercises with enough tension at the stretched position? Or it's better if we perform two separate exercises for the same muscle (one in the long range and another in the short)? Also, What do you think about overcoming isometrics in the two ranges? The lack of the eccentric force can reduce their effectiveness? Sorry for the long questions 😀 Thanks a lot and please keep sharing this amazing contents 🤜🏾
Im a current D1 Wrestler and have been hindered with connective tissue injuries (currently in an arm sling). Im graduating with my degree in exercise science and CSCS and am bound to DPT school shortly after. Each year we get a new strength coach that has a “different” approach than the last and training goes good in the off season and gains are had. However, come the first couple weeks of competition and injuries drop us like fly’s. I know that is not just unique to wrestling. After watching some of your other videos on Muscular dominant trainings It makes sense why the unnecessary injuries are happening. Do you have Any specific movements you would suggest for a sport like collegiate wrestling? Im vert interested in joining one of your programs for coaches.
So short range movements are for adapting the body to shortened new positions, for rehabilitating from an injury or for reducing the load of the connective tissue? Then if we are healthy, and we're adapted to those positions, should we only train the long range?
36 - the hardest part of the movement is in its shortened position… making it a short range.. charles didnt use glute bridges that much n had alternatives.. like 45* backextension 39 - earlier in the vid.. too much short range actually shortens the muscle fascia.. on top of the , not enough adaptation in the connective tissue, causing injury
I've been doing nothing but studying S&C this year: Zatsiorsky, Siff, Cressey, you name em. This video, hands down, is the most important content I've ever learned in my career. And i have my doctorate of physical therapy and an BS in exercise science, not that degrees matter but still. You're decades ahead of the intellectual elite in our field(s). Thank you.
I'm pretty sure that's the biggest endorsement this concept has had so far! I have also spent my time in the books and just about every resource developed in the last couple of hundred years. It's puzzling to me why this didn't make it to any of these resources but I can say with 100% certainty my body is better since I train with this understanding... and ATG is going viral on the back of the results it gets for knees!
I can second this, I have my doctorate in physical therapy as well and this is groundbreaking stuff. Signed up for the ATG program and about 4 weeks in and can tell a big difference already. Props and keep up the great work
Kevin- I worked with you at st pats- ha small world. I'm on the KOT train as well.
I have been involved in sports, strength training, and athletics since I was 5 years old. I am not credentialed, licensed, or holder of any degrees that relate to human movement. I have been training ATG, MOATA, and have studied the likes of Platz, Simmons, Poliquin, Peterson. I am 48, and a retired Marine, and I am stronger, more flexible, and more athletic overall that I have ever been. I am 6ft 3in and even in my “prime” I could never even touch a basketball rim, and I played football, baseball, wrestled, and ran track. Now I can damn near touch my bent elbow on the rim! These concepts and principles need to be mainstream. I coach a youth American football team, and I have the kids training body weight zero. Last season we were undefeated, and lost in the championship game, by 1 point! Every coach I played asked me what kind of training I put my kids through! If you haven’t, I’d highly recommend checking out Dimitry Klokov and Kadour Ziani. Two of the most flexible athletes I have ever seen!!👊🏼
I am 41 and going to try to dunk. I’m 6-2, and never had more than a 20” vert. I dunked a volleyball once, but not a basketball.
I'm a lifelong lifter and strength coach. I just "discovered" the "ATG" approach promoted by guys like Keegan and Ben Patrick a couple of months ago and have dived in - at age 59. Because you will never appreciate the value of end range strength and mobility until Mother Nature starts taking it away year by year! This video captures my sense of it. I am skeptical of whatever the new shiny gadgets or movements are in the field - most of it is marketing balderdash. But I think these guys may be the the opening spark in something truly innovative and new. Keegan is the mind this movement needs, and Ben is the messianic figure who has a stunning ability to get people excited about trying it - including lots of us who have been around the block 10 times already. Keep it coming Keegan - this is catching like wildfire.
The spine isn’t built for extension under load like shown during the archer press; at that ROM the spinous processes will approximate which goes against the way the vertebrae and ligaments have developed in utero. The most common fracture seen in this type of movement is Spondylolysis (in gymnastics)
Something to share that’s helped me tremendously I think.
-Pulse reps in the short and long ranges for whatever movements I can do them safely.
Figured that out from training your guys’ programs of course.
I started Knee Ability Zero early this year after double knee injuries. I knee about Ben for a while already. But didn’t apply anything until I got hurt. I had great results. It felt like my body for the first tome actually felt better after every session. And stayed feeling better.
I knew Poliquin’s idea of strength in a given range. Hearing Ben talk about “strength through length” etc. it all started making sense. Long and short range strength, tension being the goal and loading simply being a means to it, how to really train speed and explosiveness.
So I figured time under tension via slow “pulse” style reps in the long and short ranges night get me a good ROI and I really have had great results in my knees. I’v since applied these ideas to all my training and my whole body feels different. Muscle gains feels like I’m a newbie enjoying quicker results.
Few months later I hear about your channel via Ben’s videos and it all makes so much sense now and reaffirms my own experiences training your programs and adapting my normal training style accordingly. The difference is incredible. Health, performance, and aesthetics if you want it.
Training people for almost 10 years and you guys have by far clarified, defined, and simplified what’s always seemed so ambiguous, contradictory and over complicated in the training world better than any other training resources (online or in person) I’ve come across.
Thanks again and I’ll stop kissing so much ass now.
Keegan your athletic education playlist might be the most important series I’ve ever come across on athletic training. So in depth and concise. Perfect articulation of the concepts that Ben only hints at in his shorts. I hope you keep on with the long form content… THANK YOU
So much value in this talk. I‘ve been following ben for two years and been an ATG coach for three months, but I still never fully understood full range of motion until this video. Thanks so much!
Thank you so much for these instructional videos. I'm a personal trainer and I've been trying to soak up all the information I could from Ben's work across all platforms. THIS is so good and helpful to provide a deeper understanding. A conceptual understanding that I can internalize and make my own. Thank you so much.
Keegan you are a genius! This knowledge is so valuable for humanity.
This is the most comprehensive version of this information i’ve heard you speak about so far! albeit this is also my 3rd or 4th time listening thru your videos on Long and Short range strength so that could also be why it’s all clicking now. Thanks for putting this highly valuable information out for free! i’m not a coach but this type of knowledge is priceless to me. thank you again, this is awesome
Keegan, these are life changing concepts that will revolutionize the way we see human performance. Thank you for this and I look forward to watching more of your lectures and getting into the ATG coaching. One day I hope to franchise an ATG gym under the guidance of you and Ben! Y’all are the renegades of strength!
This crystallizes so many disparate thoughts I've had and experiments I've tried on myself and my clients. Such a valuable contribution. My approach to strength training has undergone a total overhaul following two major injuries and had I known these things before... Thank you for taking the time to provide this information and put it out for free. The fitness community and the people we serve are better off for it.
As I said in one of your videos on your other channel: it is beautiful to watch something that you know will be big at its dawn. I've always viewed strength, mobility, etc as not just individual things but laying on the same multi-planar spectrum, but you guys are really showing the map of how that works in practice. You, Ben Patrick and others in your community have picked up the torch from Charles Poloquin, and this will be your decade.
Together we're going to improve the way the world trains! Charles made Olympic champions now @kneesovertoesguy and ATG are making athleticism available to everyone!
Decoding God's work, and sharing it with the world. Thank you VERY kindly Keegan!
Ill have to watch this multiple times, i replayed parts but still could not understand, and seem to put face to the term, for example I was thinking about the seated good morning workout, but I can tell if it is a short range or long range. however i do feel once I understand this info, it will change evovle the way i will approach to rehabilitate my body, so far I keep making progress and then get injured, then I loss the progress and have do it all over again, only to have another part of body get injured.
Cycles of progress and then injury are frustrating Erick. Are you getting injured in your sport or in the gym? Gym injuries can almost always be avoided.
When thinking about is it a short or long range exercise you have to chose a muscle or muscle group to decide that for... eg. SGM is long range for glutes but mid range for spinal erectors.
I hope that helps brother.
A deep understanding of human anatomy and understanding origins and insertions of muscles is going to be one of the most helpful facets to understand this better
@@KeeganCoach What ! I am mad Im just seeing your message right now , thank you so far my injuries occur with everyday things, well they were. I have made progress since I last posted. Thank you for your work and info !!
@@DCooperOsteo boy do I feel dumb but the funny thing is that I am a trained massage therapist and i know human anatomy but wasn’t until I see Coach Keegan, Ben Patrick, and the low back ability channel that I started looking at anatomy differently.
So if I understand this correctly (and you may correct me if I’m wrong), the main benefits of longe range training are:
- stronger tendons & ligaments
- being stronger in those uncomfortable ‘stretched’ positions
- muscles length (and therefore also mobility) improves
- the benefits above result in less susceptibility to injury
Use short range to help recover from the long range exercises! Brilliant!
Very valuable video!
Third time watching. ❤
Absolutely love the value of the concepts here. It definitely has changed the way I think about exercise selection and design
This is why this makes so much sense to me. I was a terrible athlete and transformed myself. I’m literally having lightbulbs go off as I see all the connections
Glad to help Ranbir!
16:41 I've been using trap bar deadlift for years as my main lower body exercise. Lo and behold, I tore my left quads while sprinting and now back to square one. This time I'm using the ATG strength through length protocols, ie reverse nordic. Already feeling much better and less tight. Also I had shoulder popping for a decade but it has pretty much eliminated it o:
I appreciate the content you make. You're changing my world. Thank you.
Keep up the good work!
Thanks Isiah!
I have been dipping my toes into the concepts of fascial / tendon based training for nearly 12 years now since I herniated a lumbar disc, although I didn't know it at the time. Pieces of the puzzle coming together for me through people like Thomas Myers (Anatomy Trains, Coach Sommer (Building the Gymnastic Body), Jay Schroeder (and his work with Adam Archuleta and others) the world of Qigong / Tai Chi (very counter intuitive but I believe an overall part of the puzzle) and the and now finally for me you and Ben with ATG and Knee Ability that seems to be a strength training program that DOES develop athleticism. This information is great - looking forward to more.
Drop me a DM on Insta Mike... most people don't know all those names. Let's talk. @keegan_strength Instagram.
I can’t believe I get this for free. I love you tube.
Physical therapist here and someone who's progressing through DENSE programming in the ATG system. I myself have been noticing some great changes and I have started to use a lot of the programming principles you've outlined in this and your other videos, and for that I'm very grateful. I've searched online for an answer to this particular question and would love your insight. When it comes to treating my distance runners, research would suggest that underlying tension in the hamstring would allow them to act almost like a spring, which they use the underlying passive tension of the connective tissue to improve their efficiency. This almost seems at odds with improving long Athletic Range. My thoughts are this is something research hasn't yet encountered, much like how Ben often says there just hasn't been any research on something as simple as the Tibialis raise. There just hasn't been a study on how a full eccentric and Marty St.Louis style nordic curl has on running efficiency, it's just not possible to study because not many people are able to perform it! Any thoughts on this concept of how to train distance runners with Athletic range principle is greatly appreciated!
It's a great question. If we are talking about distance running on flat surfaces as an exclusive endeavour it's quite an abstract case. A human is designed to sprint, change direction, adapt to the terrain etc.
I doubt very much that there is a significant positive impact for tight hamstrings or calves. My doubt comes from seeing that Kadour Ziani is one of the highest jumpers in the world and he is extremely flexible in all areas of the lower body.
It could be argued that endurance is different but that doesn't make sense to me. Kadour is not the only one. Ben Patrick's transformation ( @kneesovertoesguy ) and many others tell the same story.
Feel free to reconnect if you have more thoughts or questions.
@@KeeganCoach Thank you for the reply! I'm just wondering with the amount of repetition an endurance athlete endures, if they benefit from any tension in the system (around an 80-90 degree active straight leg raise for example). Ben spouts the example of Michael Jordan continuing to be springy in the 4th quarter because he is tendon dominant as opposed to muscle dominant. I'm trying to glean whether building my endurances athletes tendons through the ATG system will provide that same benefit, but with their increased athletic range will ultimately make them more injury resilient over the long term. That's where I'm assuming this system will take some of my athletes / clients. Any insights into endurance trained athletes (runner / triathletes / cyclists) for future lectures would be greatly appreciated!
So many exciting concepts, imo it would be interesting to further explore the relationship and optimal methods using this idea of long range strength for building flexibility and elasticity
100% Jon there is a lot more to explore! Any seeing how bodies adapt is going to be very interesting. There are case studies of individuals through history but this experiment is being taken on by 10's of thousands... the best research ever! And the tech will make it easier and easier to quantify and modify as these apps allow more artificial intelligence and data crunching!
I love these lectures man.... downloading daily
Glad you're enjoying the Seamus
I believe you are on the right track. Compare the strength of a typical gymnast / wrestler / swimmer with that of a typical bodybuilder or powerlifter. Total body integrative strength with more balanced development between connective tissue and muscle within multi-joint, multiplanar movements that extend throughout the athletic range. I want to emphasize typical, because the elite on both ends tend to be more wholistic in their training ie. Grimek, Hackenshmidt, Sandow. The old time strongmen and women as well as our elite weightlifters, bodybuilders, and crossfitters can often demonstrate their strength across disciplines due to an early exposure of training long and short range through their childhood physical discipline (gymnastics, swimming, grappling).
This is very very good...I would suggest that you create a pdf or video on many different kind of exercise base on short range and long range and their benefit...therefore the selection would be more efficient and more could be added further down the road...Also, I think dynamic movement / tension concerning ling range movement would be great...hopefully this process is in the can! amazing work blessing
In process.
Eye-opening concepts! Thanks!
Thanks for these great concepts! At 31:01 you talked about going into more detail on exercises that target more the distal or proximal portion of muscle/connective tissues but i finished watching the video and you didn't end up explaining it, so which type of exercises would target more the distal or proximal part of the tissues? thanks again!
Extremely interesting & informative lecture. Thank you 🙏🏼
I need more visual aids along with your explanations. I appreciate your site though.thanks
Loving the video’s mate 👍🏻 I learning a lot definitely got my cogs turning thanks 🙂🧐
Glad to hear it!
Obviously there's individual variation, but how long would you rest in between sessions training long range strength? As in, one long range strength session to the next doing short range strength sessions in between. Thanks for the great content!
Another great video / lecture Keegan! I thought the word "dexterity" that you used for the development of this knowledge as a means of where strength development and structural balance needs to be moving is spot on.
Is the micro trauma greater when using load compared to increased speed with long range movements? And would this increase recovery time? I read that it takes connective tissue 72+ hours to recover from direct training stimulus.
I'm really grateful for you sharing this with us. Ill be re-reading and taking notes!! Have a great day. - Luke.
Thanks Kee!! This is awesome 👏 info.
Just to be clear our new focus is long range strength as we always focus on short range?
Concentric vs Essentric strength?
Also what about the golgi tendon and the effects in long range?
But I must say very informative 👍 and I would take my time and go through all the video and pull some data also..
Is there any brief articles explaining all principles ?
Do you offer a complete workout for Football players (soccer), Track and Field, and or Rugby players that integrates both long and short range exercises?
What do you mean when you say that the nerves are too short? (
18:35) And how does one mitigate that. I've read that resistance
training does not influence nerve cross sectional area, does it help
increase the length of the nerves?
Edit: I'm not from an exercise science background, but in doing ATG I can just tell that you're onto something amazing (given the results I'm seeing). I've watched this video multiple times, could you help me distinguish between long range & eccentric contractions vs short range and concentric contractions? Seems to me that when you speak of range you're talking about how various joints function as a whole, whereas during a specific movement various muscle groups go through concentric and eccentric contractions. Presuming that is correct, when you say long range is eccentric dominant (vice versa for short range) do you mean that the eccentric contractions are the most important ones in long range movements? Hence the one's we should try and consciously focus on when performing exercises.
Sorry if the terminology I use is incorrect, and thank you for such great information. I'm finding it very useful for my workouts!
I’d love to hear more about the systemic inflammation from training . I always feel
Horrible and tight the next days after working out
Ok cool... some more general lifestyle stuff could make a big difference.
Hi, I'm from Barcelona, and sometimes technical language for me I don't understand 100%, when speaking about connective tissue we are talking about ligaments and tendons?
Is concentric when I pull up against gravity, say, in a pull up. And eccentric like a negative pull up where I start at the top and lower slowly? I've noticed, and I think it's what you're saying, that when I go really deep into a position it's much easier to resist going down and just let go of the weight to come back up. If I try to get deeply stretched and then contract the muscle to come out of a low as possible dip, I'm very likely to hurt myself. Better to get my feet down take a little assistance. Lower more feel the stretch and then just stand up with my feet, rather than trying to say, okay I'm pushing out. Thanks for the encouragement to respect the danger of these positions - so we can use them eccentrically, and only use the extreme long range concentrically when it feels better or when we have very low weight - and then I guess progress from there as indicated by how it feels.
What would a long range shoulder lift look like?
Hey Keegan, what do you do if you strain a muscle from the program other than regressing load?
Everything I’ve been taught in regard to lifting is that the back should remain its neutral postural state. I always assumed that rounding the back would be bad for the spinal disks long term, but
you all at ATG seem to be benefitting exercises like Jefferson curls. Not mean to be challenging, I’m simply curious. What led you guys to embrace the Jefferson curl??
So is it better to bounce the wait for long range movements? Does it depend on weather your going for muscle hypertrophy or tendon strength? For example if I want a stronger Achilles should I b bouncing on my calf raises or should I pause at the bottom?
Great explanation!
So the long range exercises are the ones that their hardest part is when the muscle is lengthened? And this stretch causes the tendons and other connective tissues to grow stronger?
Yes this is the foundation of the concept which wrapped in the other principles create new possibilities for ability.
This THE VIDEO! Really from various years I was on the same line. Awareness about connective tissue importance. How much usual strength exercise makes you tight and tighter overtime. How much it needs to prepare the body extrêmes sollicitations and recall the youth ranges. BUT YOU TWO HAVE MADE A TERRIFIC WORK. Really this is a Bible. Let’s go on testing, controlling and rethinking.
Great content!!! It's really difficult to find good informations about tendon and connective tissue training!
Applying this concept of short-long range strength, can we train both with resistance bands if we start the exercises with enough tension at the stretched position? Or it's better if we perform two separate exercises for the same muscle (one in the long range and another in the short)?
Also, What do you think about overcoming isometrics in the two ranges? The lack of the eccentric force can reduce their effectiveness?
Sorry for the long questions 😀 Thanks a lot and please keep sharing this amazing contents 🤜🏾
Im a current D1 Wrestler and have been hindered with connective tissue injuries (currently in an arm sling). Im graduating with my degree in exercise science and CSCS and am bound to DPT school shortly after. Each year we get a new strength coach that has a “different” approach than the last and training goes good in the off season and gains are had. However, come the first couple weeks of competition and injuries drop us like fly’s. I know that is not just unique to wrestling. After watching some of your other videos on Muscular dominant trainings It makes sense why the unnecessary injuries are happening. Do you have Any specific movements you would suggest for a sport like collegiate wrestling? Im vert interested in joining one of your programs for coaches.
So short range movements are for adapting the body to shortened new positions, for rehabilitating from an injury or for reducing the load of the connective tissue? Then if we are healthy, and we're adapted to those positions, should we only train the long range?
Hey Pol... they both have their place... like Yin & Yang! More videos to come clarifying this.... we all need both in my experience.
Thanks for the videos! I'm loving them
36 - the hardest part of the movement is in its shortened position… making it a short range.. charles didnt use glute bridges that much n had alternatives.. like 45* backextension
39 - earlier in the vid.. too much short range actually shortens the muscle fascia.. on top of the , not enough adaptation in the connective tissue, causing injury
Do you have any books you recommend that shows long rage exercises?
I don't know of any books that explain this concept.
@@KeeganCoach keep posting then please! I’m nerding out on this trying to grasp the principles and understand this.