Trained legs like a girl, now can't walk!

[Tiggsy]

Looking to mix up my leg workout and get some single leg stuff in (had knee op in the summer and worried my squat/deadlift is using too much of my good side)

So did some split squats and single leg dumbell deadlifts - used light weights and focused on maintaining good balance. Felt like the middle aged women that do all sorts of dumbell stuff on the wobble boards!

Holly st my legs hurt!

Quads, hams, glutes - pain (2 days later) - I did wonder when I had to keep sitting down between sets!

From now on I'm going to go heavy squats/deads one week and this girly stuff the next.

T

(should add - aim is strength/stability for basketball...not size (directly)

[Halb]

Have you tried pistols?

[Tiggsy]

Halb said:

Have you tried pistols?

I struggle with them a lot - at 6ft6 my levers make squats hard anyway. So I looked at what NBA trainers have their players do and saw lots using single leg deadlifts with extra knee bend to incorporate more quad.

Plan is to build up to pistols!

[Halb]

Tiggsy said:

I struggle with them a lot - at 6ft6 my levers make squats hard anyway. So I looked at what NBA trainers have their players do and saw lots using single leg deadlifts with extra knee bend to incorporate more quad.
Plan is to build up to pistols!

I'm tall and they are very hard. I have started doing them. I do them once a week, and still need a balance (I rest(grip) my fingers on the smith machine bar). I notice the leg I am trying to keep straight tends to get tired/spasmy very quickly. I can certainly feel the movement in the whole part of the leg/glute.
My aim is to do 10 good technique pistols and then see about using a KB with them.

[bry1975]

Have you tried an ice cold bath after leg work as it should really help to reduce muscle soreness!?

Bry

[didelydoo]

Suck it up and train through it

[The Ferret]

Tiggsy said:

I struggle with them a lot - at 6ft6 my levers make squats hard anyway. So I looked at what NBA trainers have their players do and saw lots using single leg deadlifts with extra knee bend to incorporate more quad.

Plan is to build up to pistols!

Assuming you had physio after the knee op, I would run the idea of doing pistols or any kind of deep squat by the physio first.

I managed to get away without surgery but was told never to even consider deep squats again. Your injury is almost certainly different to mine so those rules may not apply, but it really is worth checking first.

[Tiggsy]

The Ferret said:

Tiggsy said:

I struggle with them a lot - at 6ft6 my levers make squats hard anyway. So I looked at what NBA trainers have their players do and saw lots using single leg deadlifts with extra knee bend to incorporate more quad.

Plan is to build up to pistols!

Assuming you had physio after the knee op, I would run the idea of doing pistols or any kind of deep squat by the physio first.

I managed to get away without surgery but was told never to even consider deep squats again. Your injury is almost certainly different to mine so those rules may not apply, but it really is worth checking first.

My op wasnt that bad - I had a bit of bone behind my tendon (a result of osgood schlatters as a kid) which rubbed on my tendon during high impact exercise. They cut the knee open, took the bone out and binned it. So no tendon, cartlidge, etc was chopped up in the process....it was just a bit "invasive" and the result was the same as getting over a massive strain.