“If you fail to plan, you’re planning to fail.” -Benjamin Franklin
Follow a Program – A good program is guaranteed to work if you follow it. Start it. Follow it. Finish it. When I have a plan I know the outcome.
Program Design Step 1 – Pick a Goal: Health, Fitness, Performance, or Physique
Why Single-Leg Strength
- Improvement of speed & balance
- How many sports are played w/ both feet in contact with the ground at the same time? One – Rowing.
- Cannot be developed thru double-leg exercises
- Force the gluteus medius, adductors, quadrates lumborum (lower back muscle) to operate as stabilizers. These muscles do not need to stabilize in double-leg exercises.
a staple in injury prevention, rehab, reconditioning, and knee-injury prevention programs.
Supplements – Weight Gain Supplements.
- Protein is the building block for muscle tissue.
- .8g/kg of BW for sedentary, 1.4-1.8 g/kg of BW for weight training, more does no good.
- BCAA – not enough data to suggest it works, but could work by providing energy for a workout that makes you work harder to build muscle.
- Creatine – shown to work, but may be due to increased water retention in the cells
Reference: Research Article
Single-Leg Exercises (Knee-Dominant)
- Split Squat
- Rear-Foot-Elevated Split Squat (place back foot on a bench)
Soft Tissue Massage (Foam Roller)
- Tensor Fasciae Latae & Gluten Medius
- IT Band
- Posterior Shoulder
The daily workouts will follow a program this month. The focus of this month will be to set a 1RM for Deadlift and OH Press.
Upper Body 1.1 S H
BB Bench Press 3×12
BB OH Press 3×6
BB Bent Row
DB OH Tricep XT 3×12
BB Curl Arms Race 1×10-1
Q: How do you select the weight to use?
Do you have a training log?