The best kept secret in strength training is the profression from:
Short → Middle → Long Range.
The adaptations are different with each range.
The risks are different.
The results are very… different.
But “How Do I Program It?” is a question I often get asked.
The answer for athletes is, it depends.
We should be very specific with athletes.
Certain ranges for winning their particular sport.
Certain ranges for bulletproofing.
Certain ranges for recovery.
BUT.
For those simply wanting GREAT TRAINING that uses the RANGE REVOLUTION… here it is.
DENSE CIRCUIT STYLE
Start a new set each minute.
Start a new movement each minute.
Minute 1 = push, minute 2 = pull
PART 1 - SHORT RANGE
Not much stretch means not too much tension.
2 rounds = 8 minutes
Push
Top 1/4 push-ups
Level 1 - Push-ups position top 1/4
Level 2 - Planched push-ups top 1/4
Level 3 - Handstand push-ups top 1/4
*Progress to single arm
Pull
Top 1/4 chin-ups Or banded biceps curls
Level 1 - Straight bar
Level 2 - Single ring
Level 3 - Rope
*Progress to single arm
Squat
Top 1/4 Squats
Level 1 - Romanian rhythm squats
Level 2 - Patrick Step-ups / Poliquin Step-ups 2-4 inch
Level 3 - Patrick Step-ups / Poliquin Step-ups 6 inch
Hinge
Bridging or banded hamstring curls.
Level 1 - 2 legs close
Level 2 - 1 leg far
Leve 3 - 2 legs far
PART 2 - MID RANGE
More tension, bigger lifts.
2 rounds = 8 minutes
Push
Top 1/4 push-ups
Level 1 - Push-ups
Level 2 - Planched push-ups
Level 3 - Handstand push-ups
*Progress to single arm
Pull
Top 1/4 chin-ups Or banded biceps curls
Level 1 - Straight bar
Level 2 - Single ring / Alternate Grip
Level 3 - Rope
*Progress to single arm
Squat
Squats
Level 1 - Deep Knee Bends
Level 2 - Pistol Squats
Level 3 - Barbell Squats
Hinge
RDL
Level 1 - Standing pike
Level 2 - Single leg straight leg dead lift
Leve 3 - RDL
PART 3 - LONG RANGE
Full stretch
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