Home   |   Contact   |   Help

Get Our Newsletter
Sign up for our free newsletter to get training tips and stay up to date on Catalyst Athletics, and get a FREE issue of the Performance Menu journal.

Go Back   Catalyst Athletics Forums > Training > Olympic Weightlifting

 
 
Thread Tools Display Modes
Prev Previous Post   Next Post Next
Old 03-22-2010, 11:52 PM   #1
Ian Nigh
New Member
 
Join Date: Mar 2010
Posts: 8
Default squat rehab routine

Hello,
New to this forum, but very happy to have found it. Been doing CF for a while, recent switched over to CF football and just finished reading Greg Everett's book.

My first question is in regards to a recurrent low back issue I have. I have a leg length discrepancy of around 1.3cm, with the right leg being shorter. I have had all sorts of issues with tight hip flexors, piriformis, ilio-psoas, etc. Most of these I have dealt with ART, foam rolling, stretching, etc.

I have brought my back squat up from 90kg to 120kg in the last 18 months, and my deadlift from 100kg to 150kg in the same period. I am happy with these gains, but know I have a long ways to go yet.

During this same periods, I have strained my left lower back/hip area 3 times during maximal squats and/or deadlifts (around every 6 months). This leads me to think my low back/hip is weak, and I probably have some muscle imbalance issues (prolly some technique/form issues too, although I have been working on those).

I have spent the last week doing rehab and rest, and feel almost ready to get back to training. My plan is to continue following CF football, but subbing the strength WODS.

sub for squat:
5x3 Bulgarian split squat
10x3 good morning

sub for deadlft:
5x3 one leg deadlift
10x3 reverse hyper (done on a high bench with bands, no machine at the uni gym here)

The idea is to do these in linear progression for at least 6 weeks before getting back into back squat and deadlift at low weights. I would appreciate any advice regarding whether this is a good idea or not. I have also heard that front squats may be a good sub. Front squats don't seem to aggravate my back and my max front squat is about 15 kilos less than my back squat, maybe I could include these sometimes although I like the split squats for addressing any imbalances.
Thanks for the responses!
Ian Nigh is offline   Reply With Quote
 


Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT -7. The time now is 04:27 PM.

Powered by vBulletin Version 3.6.2
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.
Subscribe to our Newsletter


Receive emails with training tips, news updates, events info, sale notifications and more.
ASK GREG

Submit your question to be answered by Greg Everett in the Performance Menu or on the website

Submit Your Question
WEIGHTLIFTING TEAM

Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters with multiple national team medals.

Read More
Olympic Weightlifting Book
Catalyst Athletics
Contact Us
About
Help
Newsletter
Products & Services
Gym
Store
Seminars
Weightlifting Team
Performance Menu
Magazine Home
Subscriber Login
Issues
Articles
Workouts
About the Program
Workout Archives
Exercise Demos
Text Only
Instructional Content
Exercise Demos
Video Gallery
Free Articles
Free Recipes
Resources
Recommended Books & DVDs
Olympic Weightlifting Guide
Discussion Forum
Weight Conversion Calculator