North Coast Miller
Level 9 Valued Member
I know from unilateral resistance that in my case most imbalances are caused by form, and might effect function don't need to be addressed except with more attention to detail.
Now have a 3x/week plan using two alternating routines, same format as my sandbag, hobo bundle, etc etc. The doorway leg exercises am refering to as "stride in/ stride out" with out being done against a doorframe or with good foot traction can be done just standing, the "in" pattern can be done just standing, no need for a doorframe.
Added to that are calf raises and Good Mornings.
Again, following my framework for other modes I have a push, pull, anterior shoulder, posterior shoulder:
Pec push, lat pull, elbow in press, lateral raise.
For all exercises there is a 7 second effort followed by movement through the targeted muscle with a full ROM sweep, fast concentric, slow eccentric (more to stretch the muscle than exercise it). Repeat numbers for this vary depending on speed, I can pop my calves about 15 times in the space of time I can do 5-6 straight leg sweeps with the glute. Upper body usually 8 reps.
Yesterday was laterals, stride outs, pecs, calves.
Will make a short video showing these between effort sweeps. They serve two purposes, one is to promote more blood flow, the other is to keep the muscles and joints used to rapid movement. This also hits both ends of the force/velocity spectrum - high force/zero velocity, low force/high velocity.
Now have a 3x/week plan using two alternating routines, same format as my sandbag, hobo bundle, etc etc. The doorway leg exercises am refering to as "stride in/ stride out" with out being done against a doorframe or with good foot traction can be done just standing, the "in" pattern can be done just standing, no need for a doorframe.
Added to that are calf raises and Good Mornings.
Again, following my framework for other modes I have a push, pull, anterior shoulder, posterior shoulder:
Pec push, lat pull, elbow in press, lateral raise.
For all exercises there is a 7 second effort followed by movement through the targeted muscle with a full ROM sweep, fast concentric, slow eccentric (more to stretch the muscle than exercise it). Repeat numbers for this vary depending on speed, I can pop my calves about 15 times in the space of time I can do 5-6 straight leg sweeps with the glute. Upper body usually 8 reps.
Yesterday was laterals, stride outs, pecs, calves.
Will make a short video showing these between effort sweeps. They serve two purposes, one is to promote more blood flow, the other is to keep the muscles and joints used to rapid movement. This also hits both ends of the force/velocity spectrum - high force/zero velocity, low force/high velocity.