Hi coach, what are your thoughts about Scott Stevenson’s (Fortitude training) occlusion Stretches?
“It would be a stretch with the intention of creating metabolic stress as a hypertrophic stimulus. You should be able to feel this as that beloved burning sensation in the muscle during the stretch. The occlusion stretch is not intended to increase range of motion per se, but rather a continuous, moderate effort isometric contraction of a stretched, totaling 60-90 seconds. Ideally, the Occlusion Stretch is occurs over one continuous, fairly “uncomfortable” period, although you may need to break the stretch up into two shorter segments. Features of the Occlusion Stretch:
• Is performed within a minute or two after fnishing training a given muscle group, when the muscle is still pumped up.
• Includes a moderate isometric contraction to foster metabolite accumulation (metabolic stress).
• Is intuitive in terms of angle of stretch and joint position. You might focus the stretch and contraction to create metabolic accumulation where you don’t already feel a pump from the preceding exercise.
• Does NOT attempt to improve range of motion per se.
• May very often be unilateral.
• Lasts 60-90s in total for a muscle group.”
Here is one example from Scott Stevenson himself.
I am currently training low volume, high frequency (HST, I know you’re familiar with it) and I was thinking that I could integrate this kind of technique in order to increase A BIT volume (or, at least, training stimulus per session, since some workouts are very easy since you use submaximal weights) while it doensn’t feel that taxing on recover (just unlike a loaded stretch).