Whoa, what college do you play for? yeah, im just going to squat until the season starts, then im only going to be able to workout once a week. Then next summer, my lifts will be pretty good, i might consider doing plyo’s.
[quote]Lol312 wrote:
thanks so much njrusmc. Its finally time to start training. Thanks for the advice, won’t be posting for a while unless i have a problem.[/quote]
Not a problem. My rule of thumb regarding anything high-impact is based on two rules. Take it for what it is worth.
-If you cannot bench 1.00xBW and row 1.00xBW, you should NOT be doing punching, boxing, or anything that puts impact on the upper extremities.
-If you cannot squat 1.50xBW and deadlift 1.50xBW, you should NOT be doing plyometrics, hard running, jumping, or anything that puts impact on the lower extremities.
I know I have definitely broken my own rules. These numbers are not totally concrete, some people can handle impact better than others. As a result I ended up injured. You need to get fit in order to perform impact activities, but you do not do impact activities in order to get fit!
Yeah thanks, i decided to not do plyo’s. I know that an isolation leg exercise is functional for sports especially, but when it comes to getting my squat up, wouldn’t it be better to just do a two leg squat? Cant i do like 2 sets normal squats and then 2 sets of isolation leg squats??
Also, for the first workout of isolation leg squats, should i start out trying to do a one leg squat with a chair next to me with assistance or should i do bulgarian split squats? Thats my only question, i decided to postpone my routine until next monday(ive been using my old routine) because of vacation this week. Should i do 4 sets of 10 to start(2 sets per leg) or should i start heavy immediately?
"Cant i do like 2 sets normal squats and then 2 sets of isolation leg squats?? "
Sure, I never said you couldn’t. Good luck on those single leg squats though, I know for sure I wouldn’t be able to do shit after heavy back squats.
“first workout of isolation leg squats”
Split squats will allow you to go heavier as you still maintain a weak point of contact with your inactive leg. Single leg squats require more balance (gluteus medius activation) and you will probably have to hold DB’s for them. Ive never seen anyone do a BB one-leg back squat … at least not with a good amount of weight.
“Should i do 4 sets of 10 to start(2 sets per leg) or should i start heavy immediately?”
Heavy. When you are at home, on an off day or something, do bodyweight ones just to get the feel of it. Don’t kill yourself though. When you start the session in the gym, do a few light warmups with higher reps. Then be a man and go heavy. Good luck.
Sweet, i was just going to ask about off days and practicing my one leg squat. All right man, starting tommorow, this routine youve helped create/critiqued will be in effect. If i have any questions i’ll post here. now i got to shutup and train.