Back squatting, front squatting, and other ground based movements are a must for any athlete serious about getting stronger. If your an athlete that needs to run/sprint/jump/changing direction than you must also make time and energy for some uni-lateral exercises and lifts too. The neuro-muscluar benefits are all there, plus it can add years to your low back and hips.
I really committed to more one legged and split squatting after I popped a high hammy back way back when. The Bulgarian Suspended Split Squat is more on the advanced side of uni-lateral squatting movements - but if you maintain slow tempo and stay conservative on your range of motion, even a beginner can enjoy this exercise. This version is nice as a specific warm-up exercise, use in a circuit or for strength and power development for the more experienced lifters.
For Warm-up do 1-2sets of 8-12reps on each leg using only body weight. Rest as needed. Tempo: first set slow up/down, second set slow going down and a little more explosive coming up)
For Beginners during a workout do 3 sets of 15 reps on each leg again with only body weight. Rest 1min rest between sets. Tempo: keep it slow there rookie - if you want it tougher, then go down reeeeeeeeeeeeealy slow)
For the Advanced athlete during a workout - let's plan for 5 total sets in a modified pyramid.
Set #1 - 8reps each leg @ body weight. Rest 1min. Tempo: 2210
Set #2 - 6reps each leg @ 15% of back squat max. Rest 90s. Tempo: 2211
Set #3 - 6reps each leg @ 25% of back squat max. Rest 90s. Tempo: 2011
Set #4 - 4reps each leg @ 35% of back squat max. Rest 2m. Tempo: 20X1
Set #5 - 3reps each leg @ 40% of back squat max. Rest= Stretch glutes/hammies. Tempo: 20X1
BTW: if you don't understand the Tempo #s than you're not advanced yet, get after that beginner workout!
I like this. And the blog is coming along well! Definitely an avenue that we should be able to build upon.
ReplyDelete