THE PLATFORM PISTOL PROGRESSION LADDER

Easy to learn but deceptivly difficult..master the Platform Pistol from a low mat, strip your body of all excess fat and you'll have legs to die for. It's as simple as that.

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We have 3 main moves in The Strength Sessions that test and buiild your leg strength. Two types of single-leg squat, and the kettlebell swing. If you train properly, and put your attention where it matters (mastering the ladders), then that's all you need.

The Platform Pistol is probably the simplest of all the moves, but it works seriously well and you can probably find a way of doing it anywhere.

3 main points about this ladder:

WE GET SERIOUS LEG TENSION, IT'S EASY TO LEARN AND IT CAN BE DONE PRETTY MUCH EVERYWHERE -- and that's why you've got to learn to love these.

3 STYLES OF REP AND A VARIED MAT HEIGHT -- For each platfrom height we like you to master three different progressions or style of rep: The 'Filthy Cheating Style" where you use your arms and body to generate momentum, The 'Just Hinge' style where we limit the momentum, and the 'strict' style, where we limit all body movement to make it much harder. Once you've done that, drop your platform lower to increase the difficulty then work back through the progressions.

TO MASTER THIS LADDER -- train frequently and never avoid training your legs. You only need to train Platform Pistols themselves in Month 4 of The Strength Sessions Programme, but all the squats will build together to ensure that you'll be stronger each time you come back to them.

STYLE 1: STAMP, REACH AND HINGE

CRITERIA: 

—> 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 reps

WAFFLE

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 strength at the new platform heights, you progress to the stricter styles of rep.

STYLE 2: JUST HINGE

THESE ARE THE CRITERIA:

—> 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 reps

WAFFLE:

This is the medium difficulty style of rep. Your arms are now held across your chest, and your no longer allowed to lift and stamp your foot, so you lose quite a lot of your cheat -- your ability to use momentum.

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.

STYLE 3: STRICT REPS

CRITERIA:

—> 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
—> Foot of working leg 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 reps

WAFFLE

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.

THE LADDER

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, then drop your platform down and master the next level:

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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