Athletic Range

It’s the ability to choose specific positions to gain strength from based on your desired outcome.

This includes short, mid and long range strength and the specific structural adaptations that come from each type of movement.

The joint requirements and adaptations from a given movement should also be considered here.

When you understand positional strength and how to apply it you will be able to gain strength significantly faster and more safely.

Positional strength is the perfect foundation for upgraded strength from training safely with extreme amounts of tension.

What would it take for all athletes to enjoy the range ATG delivers WITHOUT having to do the strength program...

Some might think... who wouldn't want strength BUT hear me out... what about in season athletes?

What about people on bodybuilding programs who are already at the maximum volume?

What about youth athletes who don't feel ready for strength work?

I'm not here to judge peoples values... I'm here to share great tools!

It's important to use light variations of these movements first that you could do around 100 repetitions with. Progressing to an intensity where 25 repetitions are all that's possible is probably as high intensity as we need to go...

These can be done at any time to get some blood flow or at the end of your training sessions to gain range and connective tissues tolerance.

1-3 sets of 25 should see serious gains in just a few weeks with minimal soreness.

Don't chase pain.

Bring life to the area and allow the body into the new ranges.

When the intensity is low the body will allow the range.

Progressive Stretch Strength

1. VMO Bounces (assisted if needed)

2. Kneeling squat (bounces if no joint issues)

3. Back Bend VMO Pulses

1. Horse Stance squats (assisted if needed)

2. Straddle Push-Ups

3. Straddle Pull-Throughs

1. Standing good morning (slant) (assisted if needed)

2. Single Leg good morning

3. Front leg elevated Forward bends

4. Jefferson Curls - standard, slant, single leg, single leg slant

1. Overhead Split Squat Bounces  (arms over head / lean back, elevate if needed)

2. Advanced Diagonal Knee Bends

1. Squat bounces (assisted if needed)

2. Pistol bounces

1. Incline / flat Piriformis

2. Lunge rollouts

1. 2 Leg squat to toe stretch

2. 1 Leg squat to toe stretch

1. Pullover Pulses

2. 1 arm hang

Triceps

1. French Press Bounces

1. Lying Partial Curls || Assisted Sefto Bounces

1. Partial Preacher Curls

1. Push-Up Bounces

2. Dip Bounces

Partial powell raises

Most of these movements work well as full range strength movements as well.

Benefits of using the end range bounces rather than the full repetitions for certain cases are:

1. They require less energy / glucose etc.

2. There is more time and focus in the goal position.

3. They can be used as a supplement.

1. Seek lactic build up and the stretch will look after itself.

2. Targeting 1-2 movements every 2-3 days works well or daily at the 100 rep max intensity if there is no pain in the area.

3. Best results are when used after strength or within the strength work if range is limiting range / muscle activation.