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jsully 
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Prefers the D... Joined: 9/13/10 Location: United States Status: Offline Points: 4096 |
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 Topic: unilateral movementsPosted: 10/31/11 at 8:13am |
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I'm finally getting the hang of this "getting up on the left leg" stuff. This brings me to my question: how many of you do unilateral leg training? single leg jumps, step ups, split squats, etc.. I was already planning on adding step ups to my off season training, but now I can really comprehend how unilateral power would be beneficial. discuss plz |
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TheJeff696
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Joined: 8/17/10 Location: Dover, NH Status: Offline Points: 4599 |
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Posted: 11/01/11 at 12:42am |
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I do step ups from time to time but it is more to complement my squat
strength. I used to do single leg RDLs and stuff like that but found no profound difference from single to double leg exercises. HOWEVER, on the note of step ups I would recommend doing stadium walks on the bleachers of a stadium (if you happen to have one handy) with a weight vest on and 25 pound plates or weights in either hand. If you walk all the way up the bleachers and then down for like 5 reps, you will be tired. Do it twice and you will have your workout. These boosted my squat numbers tremendously when I could do them now I am stadiumless 
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Jeff Kaste
"I think there's a Squatch in these woods..." |
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C. Smith
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Retired Joined: 8/30/04 Location: Antarctica Status: Offline Points: 6661443 |
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Posted: 11/01/11 at 12:58am |
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I do step ups regularly, split squats occasionally.
TKEs, Telemark squats, Lunges too. |
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M-BAAB
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Joined: 8/30/04 Location: Jamaica Status: Offline Points: 3515 |
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Posted: 11/01/11 at 10:00am |
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All flavors all the time - upper body too! Makes stabilizers stronger and gets way up on the hip. If you can still lunge, even badly - you're still in the game! |
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51 , 72 and 15 at 50
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JSiau10
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Joined: 2/14/11 Location: United States Status: Offline Points: 744 |
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Posted: 11/01/11 at 3:24pm |
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I don't do so in the gym, but training in the field I throw with both hands, so if anything ever happens to my left, I can use my right.
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I'm just an idiot, pretending to be smart.
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Mike Beech
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Joined: 11/07/11 Location: United States Status: Offline Points: 1019 |
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Posted: 11/10/11 at 3:29am |
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Absolutely include 1-leg squat variations in your training.
Pistol squats are king, and it should be a goal for any healthy athlete to be able to execute them. Split leg squats, lunges, rear lunges; do em all! |
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jsully
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Posted: 12/05/11 at 2:55am |
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I can't do a pistol squat. lol.. I saw a blog post the other day of someone doing pistol squat box jumps, onto a 15" box. That blew my mind. Any ideas on how to progress into the pistols or is just holding onto something beside you really just the best way? I feel like a retard that I can squat of 5 and deadlift 650+ but can't do one pistol squat. I even saw some people load up a front squat bar and do pistols like that. Huge. |
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JSiau10
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Posted: 12/05/11 at 6:14am |
I just tried it, good Lord, that is difficult! |
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I'm just an idiot, pretending to be smart.
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M-BAAB
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Posted: 12/06/11 at 5:33am |
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Pistols are too hard and knee gets into a serious waaay foward position - leave 'em to the gymnasts or skinny minnies like Beech. Start w reverse lunges and Bulgarian split squats - go check out my training log Baabarian . I feel like Sully - if this stuff is that hard for me , obv I do LOTS more to catch up - especially at 52. |
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51 , 72 and 15 at 50
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jsully
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Posted: 12/06/11 at 9:23am |
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i did bulgarian splits yesterday. 135 about crippled my ass.. will do reverse lunges next leg sesh. thanks bud!!
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jsully wrote: