Author Topic: What kind of lunges and why?  (Read 2499 times)

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vag

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What kind of lunges and why?
« on: January 13, 2012, 05:31:37 am »
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My main question is about normal vs reverse lunges , but for better topic coverage let's talk about BSS and walking lunges too.
I remember adarq favoring the reverse lunges, but i don't remember why. Since i am implementing them (reverse) for a long time now, i would be interested to read a few arguments about each kind of lunge and reevaluate things.
woot

Raptor

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Re: What kind of lunges and why?
« Reply #1 on: January 13, 2012, 06:06:38 am »
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In my experience the reverse lunges load your glutes better since you're "dropping" backwards and then returning up. I think going forward in a lunge will load the quads more since it's a forward vector of the movement.

LanceSTS

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Re: What kind of lunges and why?
« Reply #2 on: January 13, 2012, 07:12:02 am »
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 Lunges done walking forward have a "braking" action to them that is favored by a lot of coaches and athletes involved in jumping events. Its somewhat similar to the plant and whats happening in the loading phase of the jump, that gives them the nod over other variants of lunging, when implemented for that purpose.  Reverse lunges are a good option in that they are easier to perform with good balance and consistent depth/ stride length.

 Any of those exercises, including bss, can be manipulated to emphasize different areas, completely dependent on the stride length and length of the split.  Its mainly dependent on what your weakness is and what you want to emphasize, all can be useful at times. imo, a multi directional lunge, stepping forward, backward, and to the side is hard to beat as an assistance exercise to bring up a unilateral deficit, they dont need to be done extremely heavy and cover pretty much all bases, including a lateral aspect that is very neglected in most cases.

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vag

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Re: What kind of lunges and why?
« Reply #3 on: January 13, 2012, 09:24:04 am »
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Thanks.
I think I'll switch to forward lunges for now and i will consider doing multi-directional ones later in the season...
woot

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Re: What kind of lunges and why?
« Reply #4 on: January 13, 2012, 09:25:41 am »
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can't do lunges  :(

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: extensive tempo (7 km) OR fartlek (mostly easy pace with mix of strides, hills, long tempo) 45 mins (8+ km)
wednesday: easy run 60+ mins @ 5:20-5:30 (11+ 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