please explain these to me in simpler terms: "SMR/soft tissue work in the legs" and "Use effective stretching methods such as PNF stretching and active movement in the new ROM to create lasting gains in mobility "
i tried using 2.5# plates to elevate my heels and it felt a little strange - didn't hurt though. i wasn't using my knee wraps either. i was supposed to be spending a portion of time at the end or during each workout just hanging out down in the squat position but have not been consistent at all. will start doing that as well as during work at my comp (i have my own office).
two things are problems for me right now:
1) i'm getting better at being able to lower myself into and pause comfortably in the squat position but the hard part is initiating the movement back upwards. i think i'm relying too much on upward leg drive and not utilizing my hips or anything else for that matter. it doesn't help that my quads are pretty weak. any special cues or tips on what to visualize or do to start the upward movement?
2) knees don't feel too bad with the wraps. the most discomfort for me now is on the inside of my thighs kinda high up towards my groin. i'm guessing i need to stretch that out more.
doing good squats is becoming kind of an obsession now. i guess it's good to work on my weakest points so i can become a more well-rounded lifter.
suggestions?
The squat is a
basic position for
any human to be able to perform, in my opinion (barring any major physical disabilities). Inability to squat shows a serious problem and should be a high priority to correct. It's surprising to me how few people in the western world can successfully sit in a squat (pain-free) for 5 minutes. In other parts of the world, the squat is a regular element in the lifestyle, and they benefit as a result.
SMR is Self-Myofasical Release. Most people recommend foam rollers, frankly I'm not a fan. I prefer to use a lacrosse ball. I couldn't find a good video on proper technique. Here is the idea:
Find a tight/tender spot on the muscle and place the lacrosse ball between the muscle and the floor (or wall). Without letting the lacrosse ball move, stretch the muscle and return to resting position. Perform a few 'reps' at various points in the muscle, depending on the size of the muscle, number of trigger points, etc. You can adjust the amount of tension on the muscle by controlling how much of your bodyweight is on the lacrosse ball. You can use more than one ball, different sized balls for different areas, etc. for different conditions. Experiment. Here is some reading material:
http://www.sport-fitness-advisor.com/self-myofascial-release.html
http://www.t-nation.com/free_online...g_performance_repair/feel_better_for_10_bucks
You can also look at mobilitywod.com . There is some good material there also, but not everything is perfect.
For mobility work, you want to focus on using PNF to create passive flexibility. This will allow you to achieve a position without muscular force (like a side split), but will not allow you to move into and out of the range of motion (ROM). You will have the capacity to be able to actively move around it (and own the ROM), but that requires active flexibility training. For example, compare a side split (passive flexibility) to a standing high kick (active flexibility). For lasting mobility gains, you want active flexibility to be developed. If you don't do so, you would be able to lower into a good squat, but may be unable to raise out of it with proper form.
A good resource is "Stretching Scientifically" by Thomas Kurz. Below I have linked a routine specific for the squat by Ido Portal. I suggest that you try this routine and see how it affects your squat. Here are some good resources:
http://web.mit.edu/tkd/stretch/stretching_3.html
Also, for lower body training. I'd suggest that you avoid squats for now. Instead, focus on step ups (weighted), split squats, and lunges, in that order. The basic progression scheme is Step Ups -> Split Squats -> Lunges -> Squats. Here is some information on the single leg progressions:
http://www.charlespoliquin.com/Blog/tabid/130/EntryId/49/Tip-157-The-Value-of-Split-Squats.aspx
http://www.charlespoliquin.com/Arti.../Article/688/The_Best_Way_to_Do_Step-Ups.aspx
When you do return to squats, I would suggest that you focus on a high bar position for the back squat and full range of motion (*** to grass). You may find olympic lifting shoes to be helpful at that point.
Quick question has any1 in here ever tried or done 2 a day workouts ? is it worth it or just a waste of time someone said I should look into it to reach my weight goal by the deadline
It works, but the structure depends on the goal (sports performance, strength gain, muscle gain, body fat loss). Here is a good link that discusses basic principles of it:
http://www.charlespoliquin.com/ArticlesMultimedia/Articles/Article/412/Doubling_Up_for_Success.aspx
