Author Topic: strenght workout based on single legged exercises  (Read 958 times)

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flyingthunder

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strenght workout based on single legged exercises
« on: January 24, 2013, 03:23:27 pm »
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The last few times a squatted this smith machine squat felt just awful so I thought of going with more single legged exercises.
Do you guys have any suggestions how a strenght routine based on single legged exercises should look like ?
Which exercises should I use and which rep ranges ? I also want to put some more explsive work in my workouts.
I hope you can help me out with this  ;D
current vertical: 32.5 inches
longterm goal: 35 inches
shortterm goal 120kgx5 squat
squat: 5x105kg
size: 6,1 weight: 77kg

flyingthunder

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Re: strenght workout based on single legged exercises
« Reply #1 on: January 27, 2013, 08:02:45 am »
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no ideas ?
current vertical: 32.5 inches
longterm goal: 35 inches
shortterm goal 120kgx5 squat
squat: 5x105kg
size: 6,1 weight: 77kg

LBSS

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Re: strenght workout based on single legged exercises
« Reply #2 on: January 28, 2013, 09:42:18 am »
+1
practice your search skills on this site, and then reading comprehension. those questions are answered all over the place.
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