Keegan you are the gold standard of strength coaching. Having done the ATG System for a year, this makes perfect sense and has unlocked the door to keep my body healthy so I can train day after day in an intelligent way.
3 - in short range, muscle does the work, n not really on the connective tissue 9- over use of short range in the lower body is why the lower body gets more fragile 12- didnt understand the resting tension part 16 - benefits of short range .. neural , mind muscle connection, rewiring in the brain, regeneration , relieves stress from tendons. helps bring life back into an area 22- light long for rehab and regeneration, heavy for potentiation 30 - Longe range works better after shirt range 32- Being Muscle dominant more than connective tissue will cause more injury
A muscle becomes shortened over time when using exclusively short range movements. When a muscle is shortened there is more tension. So if a muscle is shorter at rest then there is more resting tension
Thanks for the amazing content Keegan. Absolute game changer. Wondering if you have you experimented with blood flow restriction (BFR) training for short range training? I feel like they complement each other well. Have just been experimenting recently with light weight backward sled and hamstring curls + BFR as a finisher recently and my knees feel golden afterwards.
Thanks for sharing. Third time listening to this. Great content. At some point I would imagine that some type of plyometrics need to be worked in for complete rehab.
Keegan, is there an equivalent exercise to the backwards sled pull for the upper body? A short range movement to train the upper body, “from the ground up,” so to speak that can be done every day? Thank you for all your content!
Based on this approach, would spider curls be helpful for bicep tendonitis at the anterior shoulder? That used in conjunction with isometrics? I'm trying to find ways to get around this issue because I also have rounded shoulders, weak rotator cuffs, and upper body dysfunction in general.
You mentioned how extremely connective tissue dominant athletes e.g stefan holmes and kadour ziani could potentially have been faster if they were more muscle dominant. Does this mean one takes away from the other? Is it not possible to be both bulletproof in the long range as well as explosive in sports?
Their connective tissues were so strong that muscle was the limiting factor. That’s great for not getting injured and also for performance. But by being that muscle up to match their connective tissues they likely would have been even more athletic
I’m struggling with tennis elbow for about 4 months in both arms. I just found your channel today after finding Ben Patrick. It seems like I need short range training for my forearms so any suggestions? Light, daily training to flush those areas with blood to heal??
so short-range are used basiclly like a warm-up before long range execrise? when you said in traditional program the we tend to overuse short range on lower body, while underuse on upper body, can you give some example? barbell squart / deadleft/ bench press/ kettlebell swing: are these short ranges for lower body? how about pull up, hanging leg raise for upper body?
A great example of a short range movement is the backwards sled pull. Think about how much knee bend is needed to pull one, not much right? Applying that to the upper body, one could realistically include barbell/dumbbell flat bench presses but only using partial reps to target the short end of the muscle. So, with a starting position of elbows locked and weight over the body, lower the weight about 1/4 to 1/3 of the way down the back to lockout position as one rep. You could do the same with pull ups. Though most may need counterweight to be able to. With the pullup, to work short range, you pull yourself up all the way and only lower yourself about 1/4 to 1/3 of the full range, then back up for one rep.
Keegan you are the gold standard of strength coaching. Having done the ATG System for a year, this makes perfect sense and has unlocked the door to keep my body healthy so I can train day after day in an intelligent way.
3 - in short range, muscle does the work, n not really on the connective tissue
9- over use of short range in the lower body is why the lower body gets more fragile
12- didnt understand the resting tension part
16 - benefits of short range .. neural , mind muscle connection, rewiring in the brain, regeneration , relieves stress from tendons. helps bring life back into an area
22- light long for rehab and regeneration, heavy for potentiation
30 - Longe range works better after shirt range
32- Being Muscle dominant more than connective tissue will cause more injury
A muscle becomes shortened over time when using exclusively short range movements. When a muscle is shortened there is more tension. So if a muscle is shorter at rest then there is more resting tension
@@liamsheedyy thanks for being the real Slim Sheedy
Fantastic presentation mate. Learned a lot, you have a real skill/gift with how you communicate. Thanks
Thanks for the amazing content Keegan. Absolute game changer. Wondering if you have you experimented with blood flow restriction (BFR) training for short range training? I feel like they complement each other well. Have just been experimenting recently with light weight backward sled and hamstring curls + BFR as a finisher recently and my knees feel golden afterwards.
Can you give an example of performing a short-term exercise for dips but for the shoulders?
thank you.
Another fantastic video. Appreciate it!
Thanks for sharing. Third time listening to this. Great content. At some point I would imagine that some type of plyometrics need to be worked in for complete rehab.
Keegan, is there an equivalent exercise to
the backwards sled pull for the upper body? A short range movement to train the upper body, “from the ground up,” so to speak that can be done every day? Thank you for all your content!
Do you know how I can apply this concept on my elbow pain?(tennis elbow)?
Your best explanations
Based on this approach, would spider curls be helpful for bicep tendonitis at the anterior shoulder? That used in conjunction with isometrics? I'm trying to find ways to get around this issue because I also have rounded shoulders, weak rotator cuffs, and upper body dysfunction in general.
So would it be steps -> squats -> kot squats? Or steps -> kot squats -> squats?
Like general idea. Short, mid, long or short, long and then mid?
Great value!👌
I practice BJJ, and I have elbow pain.(tennis elbow). How can I apply this principles in that?
I’m here with tennis elbow issues and hope to get a similar question answered
You mentioned how extremely connective tissue dominant athletes e.g stefan holmes and kadour ziani could potentially have been faster if they were more muscle dominant. Does this mean one takes away from the other? Is it not possible to be both bulletproof in the long range as well as explosive in sports?
Their connective tissues were so strong that muscle was the limiting factor. That’s great for not getting injured and also for performance. But by being that muscle up to match their connective tissues they likely would have been even more athletic
I’m struggling with tennis elbow for about 4 months in both arms. I just found your channel today after finding Ben Patrick. It seems like I need short range training for my forearms so any suggestions? Light, daily training to flush those areas with blood to heal??
Bookending long-range workouts with short-range movements is probably always a safe bet.
so short-range are used basiclly like a warm-up before long range execrise?
when you said in traditional program the we tend to overuse short range on lower body, while underuse on upper body, can you give some example?
barbell squart / deadleft/ bench press/ kettlebell swing: are these short ranges for lower body?
how about pull up, hanging leg raise for upper body?
A great example of a short range movement is the backwards sled pull. Think about how much knee bend is needed to pull one, not much right? Applying that to the upper body, one could realistically include barbell/dumbbell flat bench presses but only using partial reps to target the short end of the muscle. So, with a starting position of elbows locked and weight over the body, lower the weight about 1/4 to 1/3 of the way down the back to lockout position as one rep.
You could do the same with pull ups. Though most may need counterweight to be able to. With the pullup, to work short range, you pull yourself up all the way and only lower yourself about 1/4 to 1/3 of the full range, then back up for one rep.
Charles, who is this Charles?
Charles Poliquin