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ATG Split Squat: Addressing Weak Links.

Pedro, [31/05/2023 12:05]

I´ll share my experience with ATG Split Squat. When doing dense course, I had pain in the inside of the knee. I regressed, scaled up on weight and everything ok. I progressed even further than before until the pain showed up again in the inside of the knee. Finally, I solved it working on my hip external rotation, first with bands and after with pulley. It took me only one day to keep spit squatting with no pain, whereas regressing it would have taken some weeks

I know regression is the base of ATG and I fully buy the idea. But sometimes it is about directly addressing weak links. In split squats, I found that if the pain is in the inside or outside of the knee, the problem is the hip, not the knee. This can save so much time of regression, in the end clients might got frustrated if you regress them too much, especially if they are strong in the basic powerlifting moves.

Ben Patrick, [31/05/2023 13:46]

Pedro send video here of your split squat please. I’ve helped so many people get amazing form in that exercise. Pain can go up and down throughout days, weeks, etc.

My goal with split squat is to get someone form they can hold for a lifetime. I haven’t seen those results from drills. It’s a matter of results. You would have to get 100s of consistent results for something to be considered for ATG.

Pedro, [31/05/2023 13:51]

Sure, I’ll send it tomorrow, thanks Ben! I did dense split squats this morning and they felt great

Ben Patrick, [31/05/2023 14:01]

Remember… PUTTING IN THE WORK IS WHAT CREATES THE RESULT. ✅ So whatever you add to it, it’s the work that changes the muscles and tissues, and… Sled, Step Up, Split squat, in that order, gives the least pain.

You can get pain-free split squats consistently in a single session with that formula. For someone coming off surgery, it may take time to build up some muscle.

And Pedro I did those EXACT drills and got no changes in my ability to play basketball without knee pain and injury. Nothing against drills, but it was putting in the work on: Sled, Step Up, Split squat, Squat, Stretch.

That made ATG blow up, because it creates the desired result so consistently, and still does day after day, every single day. Here’s one from this morning: (picture of success story)

It’s a good example because the goal for him was running pain free. No drill can do that kind of tissue change. If you find a drill helps, great. But sled and step ups help split squats with even greater benefits than drills.

I personally can’t justify putting drills into ATG that don’t get results for most people. Once you’ve coached 100s of knee transformations, things will make more sense. That doesn’t mean you’ll have the same conclusions I have had.

Pedro, [31/05/2023 14:15]

Yep I think it was me, maybe I had some weakness that showed up when doing split squats as goosefoot pain. To me the lesson was that split squat was a tool to address quite soon an imbalance that might have caused more serious problems. Similar to Poliquin looking at where your toes point when you reach failure at leg curls, that might indicate hamstring imbalances

Ben Patrick, [31/05/2023 14:16]

What sled set up are you using?

Pedro, [31/05/2023 14:18]

Typical CrossFit sled on turf, 5mins back and forward

But looking forward to send you my split squat, maybe I have it wrong. I got it coached in the app though, but probably far from perfect

Ben Patrick, [31/05/2023 14:20]

Ok that’s good. The point is not that your split squat is wrong… The point is your most gains on split squat will come from the work on split squat (and preceding levels). There are infinite magic drills that someone could attribute and try. Even flossing, gua sha, great stuff. But even those don’t work as well as just correctly applying the system.

The goal is not miraculous pain decrease but rather transforming actual ability.

And sometimes someone is DOING the work, but adds some other drills and thinks it’s the drills, and it gets confusing for them.

Add what you’d like, but don’t assume drills will work for most clients. And drills which waste time but don’t create a great workout can deter clients. Hence why ATG was… Walk in, sled. And in-person people just LOVED this, and got results.

For best results, mix up the sled. Try 4 x 50 yards next session. By the end you should feel explosive (Full rests).

When you are watching 100% success rate in front of your eyes with 100s of people in your gym, things get clear. We tried every type of drill. None worked consistently. Only sled, step up, split squat, worked consistently.

Sled itself has sooooo much gains waiting. And in the full schedule the hip mobility gets fantastic, and that helps the knees on split squat as well.

Ultimately you have to do the work in the real life with 100s of people over months. No one session will tell the tale. And if you can show me a measurable weakness and what it relates to, my eyes are ALWAYS OPEN. If I can’t measure it and see what muscle I am creating measurable transformation to… then it just won’t make the system. Why add fluff when it’s not needed and already working?

So I have to be THE TOUGHEST against potential bullshit entering a system that already works with zero drills.

Pedro to conclude, my purpose is not to invalidate any methods than people enjoy, but rather to keep ATG LIMITED rather than spread out with too many methods. We already have enough measurable targets to work toward, to make ATG very valuable to society. If I could do it with only ONE exercise or stretch, I would lol! I am constantly trying to make it simpler, since most methodologies tend toward excess complexity and become more confused.

There is not other system where you enter the gym and start sledding. This does so much for the feet and knees and HEALTH/CARDIO, it’s a one-of-a-kind way to start a session. From there, we want STRENGTH to protect ourselves, and MEASURABLE flexibility to ensure we are up to par. That alone is valuable. You can always privately send me drills. But they would have to measure ability of specific strength or flexibility of exact muscles.

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