This is what happens when a meathead becomes a flexibility coach. I made this revised RPE chart a few years ago to help students better understand intensity and threshold changes in stretching.
It looks like a traditional RPE chart but the key differences here are in the wording.
Notice RPE 7 states "mild discomfort" and as we go higher in the RPE we see it is more about approaching a STRETCH threshold. This is the problem most people run into is approaching their stretch threshold too often and too soon because they want to "feel" the stretch leaving them with a poor recovery status.
In this way it becomes more of a vocabulary we develop with our bodies and we learn to not force the stretch every session and better understand our reserve. This will be particularly important as you move to advanced flexibility training for things like the splits. I’ve added a Hamstrings & Hip Flexors Follow Along Routine to the “FREE SHIT” section in the linktree in bio if you would like to see how some of this is put into action. #stretch #stretching #flexibility #mobility #rangeofstrength
Huge shoutout to @renewhealthclinic for getting me in quickly for an assessment.
After a series of stress tests, everything still appears intact and based on the symptoms and nature of the injury, it’s looking like a grade 2 MCL tear.
The good news is grade 2 MCL tears heal very well without surgery. Now it’s about rebuilding tolerance, progressively loading the knee again, and gradually building dynamic movement back in.
Recovery could be 4 weeks. Could be 8.
Depends how the body responds to the process.
Either way, sitting around waiting isn’t the answer. Going to start loading and testing things this week and see what the knee can tolerate.
Stay tuned.
Time to put everything I talk about to the test.
It’s been a while since I’ve had a serious enough injury worth sharing. I feel this could’ve been much worse if I already hadn’t taken the steps I have in training to address the weird angles.
I will share the process of getting back to full strength and hopefully this new journey will inspire others to overcome these obstacles. 🙏🏼
@rangeofstrengthnetwork
Year Three w/ @sprong11 underway 🫡
Career best speed numbers this past season.
Long term range development + the work he’s putting in with the @powerhouse_mtl crew is a dangerous combo 🔥
@rangeofstrengthnetwork
People send me a lot of shoulder exercise videos asking if they’re good to do.
A better question is “what can your shoulder actually do?”
It’s easy to get caught up in flashy exercises and feel bad about where you’re at, but most people don’t start there and if they do, they usually already have the strength and range that exercise requires.
Good range training is about knowing where you’re currently at and building from there. Not collecting random exercises you’re not ready for or don’t even need.
First attempt at shouldering the “Gretzky Stone”
The Gretzky Stone is 99kg named after the great Canadian hockey legend Wayne Gretzky.
It’s an interesting shaped stone with lots of options.
I told @caveman.daveman I would post my shouldering technique for feedback.
Great to connect with @seanurq recently and learn some of the local Nova Scotian history on stones.
Amazing community.
The more you study the old ways, the more you realize strength used to mean so much more.
It was about leaning into your imperfections, mastering your own bodyweight, and building resilient flexibility.
Not because you wanted to get attention online but because it made the body more capable.
Very little today builds complete strength the way they did.
I’ve found more value in these old principles than anything the modern fitness industry has pushed in the last decade.
@rangeofstrengthnetwork
@ghostfacedmillah has an interesting hypothetical for us here about his mobility...
Our guest @rangeofstrength has an answer that might genuinely surprise you. Did you realize how long it can take to relieve those tight muscles?!
@rangeofstrength Uses some non-conventional methods to improve his mobility and range of motion for strength lifts...
Have you heard of such a thing as practicing different stances like lion stance and horse stance? would you try them out? Watch the full episode on our YouTube!
The stretching debate is easily put to rest when we study the best in the world.
The poor experience you may have had is only a reflection on it being poorly delivered.
It takes time, technical precision, and coaching.
You’re only weakness is in ranges you lack, and proper stretching can transform that vulnerability!
We’re taking the ROS Community on a new side quest!
On top of delivery of programming and coaching support, interested members will be given weekly homework and lessons on learning handstand basics.
If you’ve always been interested in learning this but need more accountability and community behind your training then this is for you.
This will also give you exposure to programming on the app that youcan test out for other training goals.
Comment “HANDSTAND” and I’ll send you the info to join.
I’ve been testing @the.strong.arm for 6 months now and love the simplicity of having an all-in-one tool that gets it done.
Cycling through these three movements at the end of my training sessions helps me hit angles and volume that is easy to overlook when its less accessible.
