Range Of Strength: 2 Stretching Myths Finally Conclusively Dispelled!
Myth 1: If you’re not flexible pre-puberty you never will be…
It is now proven beyond doubt that EXTREME RANGE STRENGTH improves range of motion dramatically and drastically!
Ben Patrick went from “tight as shit” to splits(!) through Jefferson Curls and Split Squats!
I got calves to floor side splits with no static stretching.
Myth 2: “Static Stretching” can be “Passive”
The fact is static stretching is simply an isometric contraction in a stretched position.
Calling it stretching rather than strength training is possibly the biggest mistake in strength science.
The body must contract in the end position.
When the muscle is contracted it is strength that is being tested.
It is the strength stimulus that creates the soreness.
That response cannot be over-ridden.
If a so called “stretch” feels completely relaxed then there is either more range that can be reached…
which will cause more contraction…
or the body is resting against something which removes the strength component AND the muscle is not full stretched…
in this case you’re basically just doing 2kg bicep curls or meditating…
the stimulus is extremely low…
this kind of abstract biceps work or “stretching” may have esoteric benefits but it’s not how range is built.
Martial artists and ballerinas will ballistically force their muscles over and over in end range positions forcing contraction after contration.
If you’re getting the message here… then you’re seeing it’s all strength training.
It’s either very light that can be performed for 10 minutes at a time, like 2kg bicep curls.
Or it’s heavy like 50kg cheat curls which are going to tear new range rapidly… like Slant Board Jefferson Curls and
You can learn to decrease tension in that position by relaxing… breathe out and relax
Or you can learn to increase tension in that position… flex!
Either way it’s still an isometric.
So the question is ONLY…
HOW HEAVY IS THE ISOMETRIC STRENGTH TRAINING?
How long are we holding it for?
If you bend forward to touch your toes then your head and torso is the load… maybe 35kg for me (weighing 85kg today)
Add a barbell and there is 55kg. 10kg each side… 75kg…
This is true for all strength training.
(Technically bodyweight should be included (or the parts of the body that are lifted, like the arms in bench press and everything above the knee in half squats!)
And in some strength systems it is…
This is a huge problem with loads calculation in training apps and upper body versus lower body training volume calculations.
A bodyweight workout registers as zero…. even if you’re doing one arm chin-ups and nordic curls!)
So if we abolished the concept of STATIC STRETCHING and called it LIGHT ISOMETRICS…
We might reverse the shoe-laces tied together (STT) syndrome that many athletes are suffering from.
There are only light and heavy end range isometrics.
The reason rugby players often don’t get anything from static stretching is because they are too tight.
The loads are so insignificant compared to the tissue force capabilities…
That it’s wasted time.
It’s training with 5% of max and expecting strength gains and tissue remodelling…
Light isometrics are fine if you have a lot of time and would like to practice relaxation.
Progressive Overload Is King.
If we abolish stretching and only train Extreme Range Strength much faster more permanent gains will be made.
Even better with the intensity of the loading there will be better transfer to athleticism.
Whether isometrics or isotonic loading is used makes little difference.
My preference for tissue health is the keep the weight moving.
Movement is life.
Enter Extreme Range Strength…
A definitive Range solution for ATG Coaches who want the result in the most efficient way.
The truth is there is only Strength.
Stretching is simply poorly named low intensity strength training.
Extreme Range Strength is a key missing link in the world of performance.
Ben Patrick has taken this concept to the world with ATG Online Coaching.
I believe Charles Poliquin was looking for during the last decades of his career.
In less than 10 minutes / day you can achieve elite range while also getting stronger and more injury resistant.
In the next piece we’re going to talk about the often forgotten half of EXTREME RANGE - SHORT RANGE STRENGTH.
