Adarq.org
Performance Area => Strength, Power, Reactivity, & Speed Discussion => Topic started by: Biglittleme on January 12, 2013, 06:57:37 am
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Hi, because of the limited weights i have at home (around 45-50kg)
I decided to replace all the squats with pistol squats.
And this thought just came up - how much weight would 50kg (or whatever the weight is- in my case because i'm a newb, around 20-25kg?) on 2 leg squat be?
Sorry if it's a difficult question to understand - all i'm saying is how much would you expect to squat if you can pistol squat 25 or 50 kg?
Hope someone knows! An estimation / prediction would be fine! Would be appreciated (:
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The equal DL squat load depends on your weight. You are 60 kg so here are some fast conversions:
BW pistol squat = 50kg double leg squat
BW + 25kg pistol squat = 100kg double leg squat
BW + 50kg pistol squat = 150kg double leg squat
Just an estimation , pretty accurate though.
Relevant discussion + theory behind those numbers here: http://www.adarq.org/progress-journals-experimental-routines/5%279%27%27-journal-for-a-40%27rvj-off-of-two-and-1/msg83087/#msg83087
Don't get into it too much, keep those numbers i posted above in mind if you like, but more important: pick your pistol squats at your current level , even if that is unweighted, make sure form is perfect, never sacrifice form over load and just progress from where you are.
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The pistol squat depends quite a bit on how much balance you have as well... so if you have balance issues then the prime movers won't be stimulated as much as in a squat, even if you meet those criteria.
It's very important to really squeeze the glute and have permanent hip stability to really work the prime movers in the pistol squat.
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Wow thanks for great advices ! Never knew pistol squats could be so much lol
Just a question out of topic, i have an injured ankle (the ligament part) which i had for 3 months.
Its healing and i decided to get back on bbal and vj training (and i came here)
During trainings , i dont't feel that much pain in my ankle, but sometimes it feels tired and tiny bit sore.
And AFTER training, my ankle feels stressed and tired with a bit of soreness.
Should i rest my ankles a little bot more? Could i do light to moderate session of bball? Or should i carry on?
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Put your foot sole on something like a rolling pin and just roll it back and forth gently through its ROM. Helped me when I was recovering from an ankle sprain.
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Put your foot sole on something like a rolling pin and just roll it back and forth gently through its ROM. Helped me when I was recovering from an ankle sprain.
Um sorry but i'm new to weight lifting and i don't really know what rolling pin or ROM is... Could you explain that?
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Rolling pin. Y'know, the cylinder thing used for rolling dough. And ROM is range of motion.