6 Steps is the biggest breakthrough in Athletic Training in decades.
It’s now intuitive for any coach to know what to do for all joints and movements.
By memorising this sequence and understanding the WHY at each level you have the advantage that has broken world-records and restored ability where it had been lost for thousands.
Push, Pull, Squat, Hinge doesn’t cut it to build great athletes.
While most athletic programs are essentially the same the truth is RANGE MATTERS.
It’s one of two key factors that common strength training neglects.
Range Training (Long / Short) refers to the length of the muscle while it’s contracting.
Muscle Length determines the type of adaptations of the tissues.
You can learn more about it on the UNCOM5 app going live this week.
So below you’ll find “PUSH – PULL – HINGE – SQUAT” enhanced to incorporate range technology.
This is what impressed me most about KneesOverTGoesGuy when we first connected in 2018.
I’d been analysing Charles’ programs and the programs of his top students.
I knew that length was key but nobody had taken it far enough.
See more about the knees here.
Level 1
Upper
Sled upper body pushes
Sled rope pull, Band lockouts / band lock-offs
Lower
Sled push
Sled pull
Extra
KOT Calf raises
Level 2
Upper
Top 1/4 push ups
Top 1/4 chin-ups , Tricep extensions || Spider Curls
Lower
Step ups
Back extensions
Extra
Straight leg calf raise
Level 3
Upper
DB Presses or P-bar push-ups
Ring / DB Rows
Lower
Split squats
Seated good morning
Extra
Tibs
Level 4
Upper
Presses (Dips, DB Presses)
Ring chins (ropes)
Lower
Squat
RDL
Extra
Forearms
Level 5
Upper
Cross-bench pullover
Smith Curl French press //
Lower
Knee (KOT) Squat
Nordic
Extra
Cuban-trap 3 Raise
Level 6
*Only for those who’ve progressed to a good base level on level 5 or be very conservative.
Upper
Back Bridge Push-ups
Supported back lever Or Block Extensions || Sefto curls
Lower
Reverse Nordics
Jefferson Curl
Extra
Adductor sequence.
This gives you 4 x 6 series for short to long and 1 x 6 series of extras.
The 6th series is your specialisation.
It could be:
1) Walking
2) Romanian Rhythm Squats
3) 2+1 Jumps
4) Bounding
5) Sprinting
6) Dunking
You decide!
Hit me back on IG if this makes sense or ask any questions.
Well done taking interest in one of the 2 most important least understood elements of strength!
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