Author Topic: Improving plant strength  (Read 2899 times)

0 Members and 1 Guest are viewing this topic.

KYisaBeast

  • Newbie
  • *
  • Posts: 8
  • Respect: 0
    • View Profile
    • Email
Improving plant strength
« on: November 06, 2014, 06:42:03 pm »
0
What's up guys?! Haven't posted anything in a while b/c I haven't played in a while, but I've been working out and getting a lot of good progress mixing up strength lifting and olympic lifting...but I have a question...

How would you suggest improving strength in the muscle area between the mid-thigh and the top of the knee?? I noticed today when I actually got a chance to play (shitty work schedule) that my vert has went up only slightly from my usual 37" but the olympic work is definitely paying off b/c the power transfer is more efficient with way less effort (core work has been crucial too)...but the area between the knee and mid-thigh on my left leg seems to buckle when I plant R/L...but when I plant L/R it's fine...can't explain it...not sure if it is a muscle imbalance or what..haven't been hurt, knee feels fine

Current workout looks like:

PM split MWF
Front squat 4x4 @135
RDL 2x5 @ 225
Calf-raises 2x15 per leg with 60lb dumbbell
Hamstring extensions 2x7 per leg
Bulgarian Split Squat 2x7 per leg with 60 lb dumbbell

AM split MWF
Olympic High Pull 2x5 at 165
Hang Clean 4x4 @ 135
Single-leg step-up 2x6 w/25 lb plate per leg and 1x5 w/35 lb plate per leg (weighted plate swings with a launch at the end-love this exercise!)

Any help would be appreciated guys
« Last Edit: November 06, 2014, 06:48:44 pm by KYisaBeast »

Dreyth

  • Hero Member
  • *****
  • Posts: 2796
  • Respect: +852
    • View Profile
    • Email
Re: Improving plant strength
« Reply #1 on: November 10, 2014, 11:27:51 am »
0
Weak quads. What's your max squat and max deadlift?
I'm LAKERS from The Vertical Summit

LBSS

  • Hero Member
  • *****
  • Posts: 11470
  • plugging away...
  • Respect: +6125
    • View Profile
    • Email
Re: Improving plant strength
« Reply #2 on: November 10, 2014, 02:56:36 pm »
0
dreyth's probably right.

EDIT: wait, you're only front squatting 135 for sets of 4? are those challenging sets?
« Last Edit: November 10, 2014, 02:58:11 pm by LBSS »
Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
wednesday: fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses

KYisaBeast

  • Newbie
  • *
  • Posts: 8
  • Respect: 0
    • View Profile
    • Email
Re: Improving plant strength
« Reply #3 on: November 11, 2014, 03:59:20 pm »
0
Thanks for the reply guys...I stopped back squatting for front squatting...max back squat was up to 290 before i had to quit working out for a while for work...max deadlift was up to 335 before I switched it out for RDL...weak quads does sound about right...It has been a pretty ham-dominant string of workouts since I got back now that I look at it. So it's an extreme muscle imbalance...should I move for quad extensions or is there a better exercise out there that I can focus on rather than going for a machine (I hate machines smh)

And yeah, the front squats are fairly challenging...My form is a continuous work in progress smh

vag

  • Hero Member
  • *****
  • Posts: 5027
  • Respect: +2768
    • View Profile
Re: Improving plant strength
« Reply #4 on: November 12, 2014, 05:56:06 am »
0
Leg extensions? Nah, just squat , as much, as deep and as upright as possible. Front squats are supposedly more quad-dominant. Same for high-bar vs low bar for back squats.
Still, that 135 is weird, it is too low for someone who was in the 300 area on back squats. Maybe it's another issue? e.g. you have to hold the bar with your wrists at the bottom so that's the limiting factor?
Anyway, keep front squatting as you are since you like them, but i think it would be a good idea to alternate them with back squats, like day 1 front - day 2 back.
woot

KYisaBeast

  • Newbie
  • *
  • Posts: 8
  • Respect: 0
    • View Profile
    • Email
Re: Improving plant strength
« Reply #5 on: November 13, 2014, 08:49:08 am »
0
Leg extensions? Nah, just squat , as much, as deep and as upright as possible. Front squats are supposedly more quad-dominant. Same for high-bar vs low bar for back squats.
Still, that 135 is weird, it is too low for someone who was in the 300 area on back squats. Maybe it's another issue? e.g. you have to hold the bar with your wrists at the bottom so that's the limiting factor?
Anyway, keep front squatting as you are since you like them, but i think it would be a good idea to alternate them with back squats, like day 1 front - day 2 back.

That's not a bad idea actually...and yeah, I do end up holding the bar wit my wrists toward the end of my reps...I'll give the alternate days a shot and see how that goes...much appreciation guys

LBSS

  • Hero Member
  • *****
  • Posts: 11470
  • plugging away...
  • Respect: +6125
    • View Profile
    • Email
Re: Improving plant strength
« Reply #6 on: November 13, 2014, 10:52:54 am »
0
for front squats you can also do bodybuilder grip. easier on the wrists.

Muscles are nonsensical they have nothing to do with this bullshit.

- Avishek

sunday: long very easy run 80+ mins @ 5:40+ (14+ km)
monday: strength/cross training
tuesday: easy run 60+ mins @ 5:20-5:30 (11+ km)
wednesday: fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
thursday: easy run 60+ mins @ 5:20-5:30 (11+ km), strength/cross-training
friday: rest
saturday: short tempo 6-8x500 @ sub-4:00 (7 km)

strength would be:
- hops 2x10
- box jumps or ME SVJ 2x5
- squats 3x6-8 or weighted BSS/lunges 3x10/leg
- RDL/hypers 2x10-12 or SLRDL 2x10-12/leg
- upper push myo-reps or sets to technical failure
- upper pull myo-reps or sets to technical failure
- leg raises, holds, pallof presses