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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!

More on:

https://www.youtube.com/@KeeganCoach/channels

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