Strength Through Length: Combining Flexibility and Strength Training

Presented by: ATG Headquarters with Ben Patrick, AKA Knees Over Toes

Introduction

• Combining anatomy and physiology with strength and flexibility.
• Importance of strength and flexibility for fitness, sports, athleticism, and longevity.
• Challenge: Strength and flexibility often seen as opposing qualities; usually trained separately.
• Objective: Find a method to increase strength, muscular size, and flexibility simultaneously.
• Ben Patrick as an example that achieves these goals through a particular method.

Static Stretching

• Definition: Most common form of stretching, involving holding a stretch for around 30 seconds.
• Benefits: Improves flexibility and range of motion.
• Limitations: Limited evidence for reducing muscle soreness, reducing injury risk, or increasing strength.

Eccentric Training

• Definition: A training method focusing on the eccentric phase of muscle contraction.
• Muscle Contractions: Phases
  • Eccentric Contraction: Muscle lengthens (e.g., lowering in a squat).
  • Concentric Contraction: Muscle shortens (e.g., standing up in a squat).
  • Isometric Contraction: Muscle contracts but does not change length (e.g., holding a squat).

Benefits of Eccentric Training

• Improves Flexibility: Pushing the range of motion during eccentric contractions improves flexibility over time.
• Reduces Injury Risk: Strengthens muscles in lengthened positions, reducing the risk of muscle injuries during activities.
• Increases Strength: Allows increase in muscular strength and size concurrently with flexibility.
• Exercise Examples: Romanian Deadlift (RDL) and ATG Split Squat.

Romanian Deadlift (RDL)

• Execution: Hamstrings actively lengthen during lowering (eccentric), then contract during lifting (concentric).
• Range of Motion: Stretch to a moderate level during eccentric phase, improving over time.
• Weight Usage: Start with manageable weight and increase gradually.
• Sets and Reps: 2-3 sets of 10 reps can provide sufficient stimulus for adaptation.

Full Range of Motion

• Importance: Essential for increasing flexibility as it involves going to the end range of motion.
• Squat Example: Standard squats to parallel don't fully utilize the quads' range of motion.
• Training for Specific Sports: Partial range relevant, but full range more beneficial for overall strength and mobility.

Time Under Tension

• Concept: Longer time under tension during eccentric phase boosts muscle strength and flexibility.
• Weight Lowering: Slower lowering of weights can increase time under tension.

Reducing Injury Risk

• Eccentric Phase: Most muscle injuries occur during this phase (e.g., landing from a jump).
• Controlled Environment: Training in the gym prepares muscles for real-world activities, enhancing protection.

Physiological Changes

• Fascicle Length: Eccentric training may increase the length of muscle fibers and fascicles within the muscle.
• Sarcomere Addition: Potentially adding sarcomeres in series, increasing muscle fiber length.
• Nervous System Adaptations: Static stretching influenced more by neural changes.

ATG Split Squat

• Execution: Lengthening and strengthening quadriceps, hip flexors in back leg (e.g., psoas, iliacus), and calf muscles.
• Progression: Start at a suitable level, lower platform, and introduce load as flexibility and strength improve.

Static Stretching vs. Eccentric Training

• Comparative Studies: Both improve flexibility, but eccentric training offers additional strength and injury prevention benefits.
• Personal Routine: Combination of static stretching and eccentric training maximizes benefits.

Conclusion

• Effectiveness: Ben Patrick’s methodology not only improves flexibility and strength but also aligns with anatomical, physiological, and biomechanical principles.
• Additional Resources: Check out Ben Patrick's content on YouTube and Instagram for more exercises and personalized coaching.
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