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Old 04-25-2007, 07:26 AM   #11
Allen Yeh
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Great article.

Incorporated the 1 leg straight leg deadlift yesterday and it was harder than it looked like it would be. Also I'm sure the front squats had something to do with it also but my glutes are super sore today, hamstrings are somewhat.
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Old 04-25-2007, 07:33 AM   #12
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Mike Boyles comments in the article discussion area are pretty good also.

http://www.t-nation.com/readTopic.do?id=1543675
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Old 04-25-2007, 07:52 AM   #13
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Quote:
Originally Posted by Robb Wolf View Post
This sounds eerily like crossfits take on the role of the abbs...mid-line stability.
Latest USA Weightlifting newsletter had an article about training the abs for stability. Reiterated a lot of stuff that most people here probably know, but it was kind of cool read.

More high quality stuff from Boyle.
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Old 04-25-2007, 10:36 AM   #14
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Quote:
Originally Posted by Ken Urakawa View Post
Latest USA Weightlifting newsletter had an article about training the abs for stability. Reiterated a lot of stuff that most people here probably know, but it was kind of cool read.

More high quality stuff from Boyle.
Agree. Today my "stabilizers" hurt like a mutha.

I remember Greg preaching about the abs responding to static/isometric work better than loading or reps. In other words, L-sits and L-pull ups as opposed to loaded sit-ups and crunches. Later, I see Cressey and Robertson then others touting bridges and other static holds for mid-line stability.

Sometimes we get the answer before we know the question.
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Old 04-25-2007, 10:38 AM   #15
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The one leg stuff really seems to hit the glutes.
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Old 04-25-2007, 11:33 AM   #16
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I feel it there and in the abductors.
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Old 04-26-2007, 04:51 AM   #17
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What would people recommend as a good source of single leg progressions? I've got (& quite like) The Vertical Jump Development Bible by Baggett, as it has a good range of single leg exercises (although it is a bit high-volume).
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Old 04-27-2007, 08:52 AM   #18
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Quote:
Originally Posted by Daniel Christensen View Post
What would people recommend as a good source of single leg progressions? I've got (& quite like) The Vertical Jump Development Bible by Baggett, as it has a good range of single leg exercises (although it is a bit high-volume).
VJDB is one of the best sports training books ever written. It 1) works, 2) is clear, 3) has a focused goal, and 4) explains why it does what it does.

So, two things:

1) If you are thinking about improving your jumping ability (or general power ability), just start the novice plyo routine and do it with your strength training. The alternating lunges (do reverse lunges if you like) and lunge jumps will get your started with unilateral movements using bodyweight.

2) If you want other unilateral movements and/or something for weight training days, I'd recommend two simple ones: Bulgarian split squats (a lunge with one foot on bench behind you face down and one foot on the floor -or- on a weight plate) and 1-leg RDL/SDL/DL (stand on one foot, let the other foot float up and back as you bend at the weight and touch the standing foot). Master these with bodyweight before moving on. And I mean master ... be able to do slow controlled ecc/pause/concentric for 20 reps. Balance will be an issue. That's ok ... it's your stabilizers saying: I'm not used to stabilizing.

Granted, that's a start, not a progression. For more ideas, look at Cressey and Robertson's (or maybe it's only by one of them) "single-leg supplements" at t-nation.

Regards,
Mark
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Old 04-27-2007, 08:52 PM   #19
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I was doing the single leg squat today and found my knee would go out past my toe, is this bad? I was under the impression this could damage my knee, so I ended up doing the one legged squats with my back against the wall...
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Old 04-27-2007, 09:15 PM   #20
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Kevin,
Relax. With your heels down, the knees-over-the-toes thing is a non-issue. It becomes an issue as the heels start leaving the deck and the shear forces in the knee(s) starts rising drastically.
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