I think i’m finally ready to test my walking lunge theories, which center around achieving 45-60 minutes of non-stop forward walking lunges @ bodyweight, and additionally, higher intensity weighted subsets - ie 15 minutes with a Safety Squat Bar (75 lb) etc. Stuff like that. I’ve never been able to fully commit to it before: it’s absolutely brutal. At some point though, I need to truly commit to it and see if it’s worth it. It bothers me that i’m not certain about the effectiveness.
Maybe I never get to an hour, maybe I get to ~45 minutes instead → whatever. Point being, for me to see if this really has the kind of transfer I believe it does, i’d need to be able to do some variation of it @ (1-2x/wk for significant duration) x several months. If I can do that, i’ll finally figure out whether or not all of that pain is worth it. I really feel like it will be though… It’s a unique method, in that the unilateral nature of it, combined with the size of the muscle mass, allows you to generate considerable stress with a “threshold level heart rate”, while at low velocity, and still recover enough between unilateral reps to keep it going for a very long duration. Ultra high rep walking lunges basically seem like threshold training - with the added benefit of glute/hamstring/quad strength/mass improvements & minimal velocity. Additionally, some sessions could be weighted → ie weighted vest or even safety squat bar. I’d imagine that ~15 minutes of lunges with a safety squat bar (75 lb) would lead to serious development. Basically, I just need to get my thighs/glutes to running comic book level. That was the goal this year, to figure that out. Half squat had great transfer to my bilateral jump. I’ve always imagined that high rep lunging has great transfer to running/sprinting.
A complimentary method that builds/improves several types of strength, while still improving endurance, sounds enticing.
Been watching some old vids. I really did make some serious gains in half squat. I mean I remember it took me a decent amount of time to get to 225 lb x 1. And then 3 years down the road, I was able to throw that weight around at the same depth like it was a toy. that’s what took for me to get to the next level with jumping. legs felt crazy. PR for 225 x max reps (@ half squat depth), was 45 reps @ ~150 lb. BW.
225 @ 150 is 1.5 x BW. so, 225 x 45 = (1.5 x BW) x 45. At the time, at the same depth, I hit 405 x 1 @ 150, which was 2.7 x BW. I also did 3 x BW lockouts and stuff.
and 275 x 21 prior to that. (eventually did 315 x 20 or something, i forget)
people hate my squat form etc lol.
my obsession with 225 x 50 helped me realize how effective heavy high rep squatting was. because I started doing crazy sh*t in order to bump my 225 x 20 up to 225 x 50, and in the process, realized how strong & explosive it was making me. I’d usually jump great the next day following heavy high rep sets.
I guess with running, i’ve had some theories for a long time but have never really committed to them, because they are kinda crazy.
pc!
!!
