John McKean – Doing Longstrength with Resistance Bands

Posted: October 6, 2014 in General
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John performs a “Longstrength” upright row and partial squat combo with a band. Image courtesy John McKean.

At least one Schwartz student suggests doing “Longstrength” workouts with resistance bands. Here’s a routine John McKean did while rehabbing from a knee injury that resulted from a fall while fishing. With weight lifting contests in the near future, he had to devise a plan for his own rehab. Before the injury he used other forms of “panaerobics” as a 20 minute (or so) warm up for his weight lifting activities. Those previous routines (which are linked to from other pages on this site) had to be adapted to work around the knee injury. Notice how “belly aerobics” were used as part of the overall workout! Here’s what he came up with using the “Longstrength principle” as his rehab warm up before doing specific training for his contest lifts:

While limping out to fire my nifty, homemade driftwood [slingshot] one morning, I began to formulate a plan as the fresh air did its usual magic to invigorate me. I’d simply start all lifting sessions with Dr. Len Schwartz’ “Longstrength” concept, via Jumpstretch’s medium strength “mini-monster” bands. I did 50 reps with 2 bands over my shoulders for braced squatting, cable pulldowns while lunging toward my wounded knee for 35-45 reps, back presses while lunging over the other knee, high pulls along with wide squats, lying cable flys with leg pull-ins, and good morning bends + tricep pushes with the band over my neck. All light resistance, high rep combination style movements (which is the Longstrength concept) that really “gave an excuse” for blood to flush into the wounded areas. The fast paced 250+ reps also served as the best lifting warmup I’ve ever done!

John also offers this reflection on Longstrength and Dr. Schwartz (though this author is not aware of any other student of Schwartz who chose to use resistance bands as John has!):

As an aside, Dr. Schwartz often warned me that his Longstrength system was potent medicine. Shortly before his death (he was still exercising daily at 84 and could perform 35 consecutive, perfect chinups!), we’d had numerous spirited discussions on the great value of flex bands to supply constant tension during the fitness building, combination exercises. We even concluded that rubber cables fit in perfectly with his “moving isometrics” strength-aerobics concept. Yet I was still totally shocked to discover that my rehab program, seemingly quite mild, had reduced me to the middleweight division!

Note: As I’ve encountered different “friends” and “students” of Dr. Schwartz’ each has learned from his efforts and, seemingly, taken the findings in their own direction as part of the development of the “Longstrength” concept as a whole. Different students seemed to come away with a slightly different emphasis. The work of these friends and students, however, is helpful to illustrate Dr. Schwartz’ findings and compare them to the research documented in the published works which focus on the use of HeavyHands.

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  1. […] students of Dr. Schwartz like John McKean might perform the vertical lifts with a resistance […]

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