Author Topic: Recovery from quadricep tendonitis  (Read 40420 times)

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jumperer

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Re: Recovery from quadricep tendonitis
« Reply #210 on: October 03, 2016, 08:59:53 pm »
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just came up with a great idea: weighted vest "pistol" squats. i'd have to look around for a 100+ pound weighted vest though, cause i can really crank them out bodyweight, and i go ATG too.

also, when i do "pistol" squats i always stand on something like a chair or box when i do them to get the flexiblity thing out the way. i guess they're more like single leg ATG squats then instead of pistol. i also get that on the internet, and even in real life, people will always point out that a true pistol squat is done on the ground, and i'm always wondering why people choose to do that. is it an ego thing just to show off how flexible you are? cause if not, why put in the flexibility factor when you're just trying to use it as a unilateral exercise to strengthen your legs?

right on. you can also use a dumbbell or kettlebell instead of a vest. doing them on a chair or box is fine. personally i do proper pistols, on the floor, but always with my heel raised up about an inch on something: a 25-lb plate, my squatting shoes, whatever. being able to do them flat-footed would be cool but just because, not for any real reason. if it's more comfortable to do them on a box, then do them on a box and internet dick-measuring be damned.

i'm actually gonna try them with dumbbells/kettlebell at the gym, but do you know the best way to hold them up? the last time i did it, i was using dumbbels and pretty much curling them as i went down, and that was harder than the actual pistols lol

LBSS

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Re: Recovery from quadricep tendonitis
« Reply #211 on: October 03, 2016, 09:49:52 pm »
+1
goblet position, or out in front.

also, to help prevent your back leg from contributing to the step up, lift your down-foot toes off the ground. makes it harder to push off.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

jumperer

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Re: Recovery from quadricep tendonitis
« Reply #212 on: October 04, 2016, 01:05:16 am »
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goblet position, or out in front.

also, to help prevent your back leg from contributing to the step up, lift your down-foot toes off the ground. makes it harder to push off.

the goblet position seems good, out in front i think might be too tiring though cause i'm gonna be doing atleast 40 lbs. i also might try this one out, but i think it might not work for me cause i go rock bottom:

https://www.youtube.com/watch?v=mXJXBYOf2fY

thanks, i tried that right now and it made a difference. i was pretty much just dorsiflexing my ankle hard.

jumperer

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Re: Recovery from quadricep tendonitis
« Reply #213 on: October 05, 2016, 07:09:47 pm »
+1
https://www.youtube.com/watch?v=1_UgB4M4ZqU

one step rim grabs consecutively alternating plants.
« Last Edit: October 05, 2016, 07:12:21 pm by jumperer »

LBSS

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Re: Recovery from quadricep tendonitis
« Reply #214 on: October 05, 2016, 10:31:18 pm »
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try taking a false step before you jump, that is, start a half-step back with the plant foot. more closely mimics what will happen when you add more steps. or were you not adding one on purpose?
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

jumperer

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Re: Recovery from quadricep tendonitis
« Reply #215 on: October 05, 2016, 10:45:43 pm »
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yea, i get what you mean by that, i'll try it out next time, feels like it would add extra momentum. these were mainly for fun though and to see how well i jumped off 1 step, so i kept it kinda strict. also, can't see it, but i had a better penultimate step on the RL side, think i was too close to the rim on LR though.

jumperer

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Re: Recovery from quadricep tendonitis
« Reply #216 on: October 07, 2016, 06:41:48 pm »
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did a few dribble dunks off 1 foot on 9'6, still giving me minor pain in my left knee. possibly still am recruiting too much quad? or maybe i'm just not meant to be a 1 foot jumper lol.

jumperer

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Re: Recovery from quadricep tendonitis
« Reply #217 on: October 09, 2016, 07:02:06 pm »
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had a session today, RL only and my left knee was still aching during, probably from jumping off 1 foot last session. definitely gonna play it safe now, no more 1 foot.

completely out of gas, but managed to do 1x15 pistol squats too. no pain at all in my left knee. in fact, i feel more stress in my right knee than my left.
« Last Edit: October 09, 2016, 07:17:52 pm by jumperer »

LBSS

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Re: Recovery from quadricep tendonitis
« Reply #218 on: October 10, 2016, 11:37:24 am »
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so as to cut off the acole thread hijack: i think you should email the >35 track and field group. if you explain that you're an amateur/noob and are having difficulty finding training partners and competitions, they might let you come by and train anyway. i mean, you're canadian, y'all are nice. worst case scenario, they send a polite "no."
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

jumperer

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Re: Recovery from quadricep tendonitis
« Reply #219 on: October 10, 2016, 01:24:32 pm »
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so as to cut off the acole thread hijack: i think you should email the >35 track and field group. if you explain that you're an amateur/noob and are having difficulty finding training partners and competitions, they might let you come by and train anyway. i mean, you're canadian, y'all are nice. worst case scenario, they send a polite "no."

yea i'll look into it. and yup lol, won't be a big deal if they decline.

jumperer

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Re: Recovery from quadricep tendonitis
« Reply #220 on: October 10, 2016, 08:59:51 pm »
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trap bar deadlift: 315 5, 325 x 6 and 6.

pistol squats with 35 lb kettlebell: 5 and 6.

two 50m sprints.

gotta find another way to do weighted pistols, i could do more reps, but even a 35 lb kettlebell was too much. also think i may still be more quad dominant, i'm strongest in the trap bar when i have my knees forward and really power it through with the quads. i felt a bit of pain though in my left quad tendon during them, but it was very minimal. the only thing that seems to give my knee the most grief is only 1 foot jumping it seems like.
« Last Edit: October 10, 2016, 09:55:45 pm by jumperer »

LBSS

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Re: Recovery from quadricep tendonitis
« Reply #221 on: October 10, 2016, 10:15:53 pm »
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gotta find another way to do weighted pistols

why? there are like 8 bajillion ways to strengthen your legs that are easier to load. or you could do more reps. plenty of ways to progress.
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: run 14+ km
monday: lift
tuesday: run 10-12 km
wednesday: run 10-12 km
thursday: run 10-12 km
friday: rest
saturday: run tempo/VO2 max/speed x 6-8 km

jumperer

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Re: Recovery from quadricep tendonitis
« Reply #222 on: October 10, 2016, 11:17:33 pm »
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gotta find another way to do weighted pistols

why? there are like 8 bajillion ways to strengthen your legs that are easier to load. or you could do more reps. plenty of ways to progress.

yea true. i just really like pistols(on a box) cause i can get that rock bottom range of motion lol. i guess i can just go back to high bar ATG squats though. i hope they don't bother my left knee though. itl'll be kinda weird too if they do cause i'm doing these pistols 100% pain free.
« Last Edit: October 10, 2016, 11:21:21 pm by jumperer »

jumperer

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Re: Recovery from quadricep tendonitis
« Reply #223 on: October 18, 2016, 09:18:01 pm »
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https://www.youtube.com/watch?v=oIlh4JWXKaA

goal now is to make this consistent. i think my max vert is now sitting in between the mid 30s and high 30s. don't think i have the best genetics, but i'm confident that i can get to 40. just have a very slight ache in my left knee still, think im just gonna keep foam rolling and stretching it i guess. may try cross friction massage on it and maybe even acupuncture.

acole14

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Re: Recovery from quadricep tendonitis
« Reply #224 on: October 18, 2016, 11:16:40 pm »
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https://www.youtube.com/watch?v=oIlh4JWXKaA

goal now is to make this consistent. i think my max vert is now sitting in between the mid 30s and high 30s. don't think i have the best genetics, but i'm confident that i can get to 40. just have a very slight ache in my left knee still, think im just gonna keep foam rolling and stretching it i guess. may try cross friction massage on it and maybe even acupuncture.

Where in the knee? Don't go sticking needles into tendons and ligaments haphazardly.