Squat rehab program
Due to ignorance and inflexibility before my hip replacements, I never really developed deep squatting technique. I've been using SS to build up my back squats, but was thinking about using the following program. My coach is telling me that it would be far better to use this type of high rep program to get in the groove and then return to trying to boost weights.
I have done the first two workouts and it's a lot harder than it appears. Maybe I'm just out of shape for squats but it does wear you out.
John Bott's Squat Rehab Program:
-each squat takes 6 seconds: 3 down and 3 up with no pause
- squat to 1" higher than the point of pain or discomfort
- shoulder width stance
- recovery time between sets should be 1 minute
- perform every other day, do not do any other leg strengthening
- be patient
- this is designed for someone weighing 280lbs (!) so adjust
1 - 45 lbs, 13 reps x3 sets
2 - 45 13 x 5
3 - 45 13 x 8
4 - 45 13 x 10
5 - 45 13 x 13
6 - 50 12 x 5
7 - 50 12 x 8
8 - 50 12 x 10
9 - 50 12 x 12
10- 80 11 x5
11- 80 11 x 8
12 - 80 11 x 11
13 - 100 10 x 5
14 - 100 10 x 10
15 - 115 9 x9
16 - 135 8 x8
17 - 145 7 x7
When you're finished, repeat the cycle but double the weight.
What about switching to OHS for a while (or even FS)? If those cant force you into the right squat form I don't know what will. Plus your loads dont need to be that heavy to be effective. Unless you have someone watching you...it's a pain to know if your back squat form is correct....FS and OHS fix that easily....as you can't hold the weight.
as I already mentioned the program works quite well, at least for me. You can have a look here:
if you are interested how to incorporate this into a strength routine*. I used it for OHS but in your case I would simply do backsquats, leave the first cycle as is and do the second one with 25-30% weight increase. After that I would switch to some lower rep stuff. Coincidently I started such a cycle today combining OHS with KB swings, the fourth time I am doing this routine (I did this only for OHS, during the second time I injured myself while snowboarding, so I could not finish the program, during the third trial I became ill (flu) and again could not finish the cycle...).
BTW after each minicycle I would take at least two days off so that at the start of the next cycle you are fresh and recovered. It would probably best to limit yourself to 3 workouts per week.
*The above link shows among other things a vivid documentation of over-reaching, so take it with some grain of salt...
It's not the form so much as building up the muscles as quickly as possible. I spend two hours each weekend with my coach and he inspects the form pretty closely. I do sets of front squats every time I do O lifts, which is around 3x per week. But I also want to do back squats -- feels like it works the muscles differently, maybe I'm wrong. I'm at 195lbs on back squats and 135lbs on front squats, and both need to come up. Well, actually I'm at 187lbs on front squats since that's what I'm squat cleaning so go figure....
Actually on the form, it's pretty different according to my coach. As long as I maintain the lordotic arch in the back, he's ok with me bending forward at the waist with a back squat. That allows me to center the weight better given my long femurs.
We're going to work our way up to OHS. That is the worst since I dont' have "hypermobile" shoulders like some people do! :-)
Correction, checking my logs it is still the third trial but the second cycle of this routine.
During the first trial/second cycle I had a snowboard crash which did not allow any sport for over three month; during the second trial/first cycle I had to stop due to a flu. The third trial/first cycle got me to a 13rep OHS with BW (see link above). Yesterday was start of the second cycle of the third trial...
Really good stuff!
not to hijack this thread but I have an extremely crappy vid of my failed 15 OHS with BW attempt:
Yeah, crappy reps, crappy lightning, crappy barn gym... just slapped my camcorder on the elephant blocks.
My log entry is here:
hijack away, there's only so much to be said about a rehab squat routine!
Not to pry, good luck and all that.
Wholly Silence of the Lambs training Hall! that joint looks scary! Peter have you tinkered with driving the shoulders into the ears more? I think it might tighten up that overhead position.
If you touch on the hip replacements, can you start that in the special populations section. I think we had a few posts on HR's a while back. I'm certainly interested to hear what you have done.
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