THE PLATFORM PISTOL PROGRESSION LADDER

THE PLATFORM PISTOL PROGRESSION LADDER

 

This is another very simple ladder progression-wise. We have only 3 different styles of move, but we apply that to different heights of platform to vary the adjust the diffciulty.

In the gym, the setup is easy as we have adjustable mats, at home you may need to be more creative to get the right setup of course, but for each of the different styles of rep, you must strive to master each different style of rep at each of these different heights of platform.

THE 4 PLAFORM HEIGHTS
HEIGHT 1 — MID-THIGH HEIGHT

HEIGHT 2 — KNEE HEIGHT

HEIGHT 3 — MID-SHIN HEIGHT

HEIGHT 4 — ANKLE HEIGHT

THE 3 REP STYLES
STYLE 1: STAMP, REACH & HINGE

This is the first and easiest style. Here we want to use the arm drive, the forward hinge of the torso and the stamp to ‘cheat’ the rep. This helps us to build confidence and to learn to get the body into a good position. This is why I suggest you start with this style of rep every time you lower the platform, then as you build confidence and strenth at the new platform heights, you mover to the stricter styles of rep.

CRITERIA FOR A GOOD SET

—> You must put all of your weight on the mat at the bottom of each rep
—> Spare foot must not touch the floor until working leg is locked out
—> No more than 2 seconds permitted between legs

STYLE 2: JUST HINGE

This is the medium difficulty style of rep. Your arms are now held crossed on your chest and so you lose quite a lot of your cheat, plus you are no longer allowed to ‘lift and stamp’ your foot, so you’ll find it tougher again. You are still allowed to ‘hinge into it’ as you initiate your upward drive off the mat, as long as you keep a good spine position, but if you’re like most, you’ll find the difficulty a notch above the reaching and stamping reps.

CRITERIA FOR A GOOD SET

—> Arms must be crossed and on chest throughout
—> Working foot must stay grounded throughout
—> You must put all of your weight on the mat at the bottom of each rep
—> Spare foot must not touch the floor until working leg is locked out
—> No more than 2 seconds permitted between legs

STYLE 3: STRICT REPS

The final and most demanding style as it takes the strength demand much closer to ‘dead-start’ strength. No more reaching, no more stamping and now no more hinging to initiate the upward drive. Each rep you edge your torso into the position you want to drive up from, you pause, and then you initiate your drive up with no momentum assisting you at all — just pure thigh strength. Once you can do these to a platform mid-thigh or knee height, you know you’re doing pretty well.

CRITERIA FOR A GOOD SET

—> No forward movement of the torso permitted to initiate the upward drive
—> Spine must be neutral throughout
—> Arms must be crossed and on chest throughout
—> Workin foot must stay grounded throughout
—> You must put all of your weight on the mat at the bottom of each rep
—> Spare foot must not touch the floor until working leg is locked out
—> No more than 2 seconds permitted between legs

ACTUAL PROGRESSION LADDER
So, similar to the Skater Squat Progression Ladder, we simply ask you to work through each of the 3 progressions on each height until you’ve mastered it:

PROGRESSION 1: PLATFROM MID-THIGH HEIGHT, STAMP, HINGE & REACH

PROGRESSION 2: PLATFROM MID-THIGH HEIGHT, JUST HINGE

PROGRESSION 3: PLATFROM MID-THIGH HEIGHT, STRICT REPS

PROGRESSION 4: PLATFORM KNEE HEIGHT, STAMP, HINGE & REACH

PROGRESSION 5: PLATFORM KNEE HEIGHT, JUST HINGE

PROGRESSION 6: PLATFORM KNEE HEIGHT, STRICT REPS

PROGRESSION 7: PLATFROM MID-SHIN HEIGHT, STAMP, HINGE & REACH

PROGRESSION 8: : PLATFROM MID-SHIN HEIGHT, JUST HINGE

PROGRESSION 9: PLATFROM MID-SHIN HEIGHT, STRICT REPS

PROGRESSION 10: PLATFORM ANKLE HEIGHT, STAMP, HINGE & REACH

PROGRESSION 11: PLATFORM ANKLE HEIGHT, JUST HINGE

PROGRESSION 12: PLATFORM ANKLE HEIGHT, STRICT REPS

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