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Old 02-18-2014, 12:44 PM    (permalink
killxswitch
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Dumbell or kettlebell squats? Maybe even leg press machine as long as it's short term. I remember we tried to come up with an alternative a while back and your gym didn't have much.
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Old 02-18-2014, 12:45 PM    (permalink
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They don't have a squat rack. I can do dumbbell squats but that's not heavy enough.

I've seen one dude do dumbbell squats on a bosu ball, and that looked interesting.
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Old 02-18-2014, 12:45 PM    (permalink
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They don't have a squat rack ?

Change gym.
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Old 02-18-2014, 12:47 PM    (permalink
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Dumbell squats on a bosu ball lol yeah do those.
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Old 02-18-2014, 12:48 PM    (permalink
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Womp Womp.

How high do the dumbbells go in weight? You said you were only doing 190
My gym's DBs go all the way up to 130 lbs.

And I'm seriously against any type of squats on a ******* ball. Not weighted at least.
That's just a dumb injury waiting to happen. Dont' do that.
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Old 02-18-2014, 12:49 PM    (permalink
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Dumbell squats on a bosu ball lol yeah do those.
Seriously? Or is this sarcastic? Lol.

Doing high rep squats with lighter weight doesn't really do anything though no?
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Old 02-18-2014, 12:50 PM    (permalink
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High reps, low weight = cardio

If you're trying to strength train... then no, no it doesnt.

And I'm pretty sure killxswitch is being sarcastic lol
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Old 02-18-2014, 12:51 PM    (permalink
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Womp Womp.

How high do the dumbbells go in weight? You said you were only doing 190
My gym's DBs go all the way up to 130 lbs.

And I'm seriously against any type of squats on a ******* ball. Not weighted at least.
That's just a dumb injury waiting to happen. Dont' do that.
They go up to 70 lbs, but my wimpy little arms would struggle holding 140 lbs like that. I feel a lot more stable when i use a barbell of some sort.
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Old 02-18-2014, 12:53 PM    (permalink
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Hey Jake doing any plyometrics at all ?
Right now no, but I think I might get back in sprinting shape to run a 200 or 2 this year. I like box jumps but one that I don't do enough (but should) is bounding, frog jumps, and continuous standing broad jumps. If you have access to a pool, I actually endorse plyos in there every now and again. I can send some of those over if you want.
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JBalla is mormon, so naturally he assumes that whenever you get one marriage done, another two or five are in the works.

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Old 02-18-2014, 12:55 PM    (permalink
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They go up to 70 lbs, but my wimpy little arms would struggle holding 140 lbs like that. I feel a lot more stable when i use a barbell of some sort.
You you work out at Planet Fitness?!?!
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Old 02-18-2014, 12:55 PM    (permalink
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Right now no, but I think I might get back in sprinting shape to run a 200 or 2 this year. I like box jumps but one that I don't do enough (but should) is bounding, frog jumps, and continuous standing broad jumps. If you have access to a pool, I actually endorse plyos in there every now and again. I can send some of those over if you want.
Would be appreciated!

I need to get my speed back. I have a training camp in september and needs to run a 30m dash in 3,75.
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Old 02-18-2014, 12:55 PM    (permalink
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You you work out at Planet Fitness?!?!
Snap fitness. Equally terrible.
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Old 02-18-2014, 12:56 PM    (permalink
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They don't have a squat rack. I can do dumbbell squats but that's not heavy enough.

I've seen one dude do dumbbell squats on a bosu ball, and that looked interesting.
If you're going to use one of those (the half ball that's flat, right?) you might as well go single leg squats, which might help your knees because it enhances stability.

Or, just grab a barbell off of a bench and do overhead squats with it because those are manageable weight wise and you'll still feel the pain.
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JBalla is mormon, so naturally he assumes that whenever you get one marriage done, another two or five are in the works.

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Old 02-18-2014, 12:59 PM    (permalink
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Originally Posted by jballa838 View Post
Right now no, but I think I might get back in sprinting shape to run a 200 or 2 this year. I like box jumps but one that I don't do enough (but should) is bounding, frog jumps, and continuous standing broad jumps. If you have access to a pool, I actually endorse plyos in there every now and again. I can send some of those over if you want.
I've wanted to add some of these. Could you send me some of those workouts as well?
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Old 02-18-2014, 01:06 PM    (permalink
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Would be appreciated!

I need to get my speed back. I have a training camp in september and needs to run a 30m dash in 3,75.
Pool Plyos:

2 rounds through at 30 seconds an exercise:

Lunge Switches (Kind of like you're down in a lunge in the water and you explode out and up and on landing switch to the other leg in front and continue.)

Single Leg hops (30 sec each leg) (Try and get your knee out of the water in 4 ft (or like 1.2m) deep water, and if that's easy move deeper)

Double leg hops (30 sec total) (Jump as high out of the water as you can and pick your knees up as close to your chest as possible. Jump immediately on landing)

Switching bounds (30 sec total) (just explode with your achilles and move your legs in a scissor motion. you're not going to get that high off the pool floor but that's fine because it's a pool)

and then after that, go down the pool (25m or so) doing bounds for height and then for distance, walking back between.

Shouldn't really take all that long, maybe 20 minutes.
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JBalla is mormon, so naturally he assumes that whenever you get one marriage done, another two or five are in the works.

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Old 02-18-2014, 01:07 PM    (permalink
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Womp Womp.

How high do the dumbbells go in weight? You said you were only doing 190
My gym's DBs go all the way up to 130 lbs.

And I'm seriously against any type of squats on a ******* ball. Not weighted at least.
That's just a dumb injury waiting to happen. Dont' do that.
My high school went to 115, my college fitness center to 75 :/

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High reps, low weight = cardio

If you're trying to strength train... then no, no it doesnt.

And I'm pretty sure killxswitch is being sarcastic lol
I always have been told higher reps, endurance. Higher weight, strength.
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Old 02-18-2014, 01:10 PM    (permalink
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In a class I took in college... this is the way they put it

1-5 reps to failure... Power training
5-15 reps to failure... strength training
15+ ... cardio

Cardio itself is an endurance builder anyways.... so still works but you're not strength training at that point
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Old 02-18-2014, 01:56 PM    (permalink
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Oh god. Don't do anything involving weights on a ******* bosu ball.
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Old 02-18-2014, 01:59 PM    (permalink
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BBD I can see not wanting to struggle with 70 lb. weights, but have you tried? If you can get them up on your shoulders and just hold them there with your hands it might not be bad. Or if you just hold them in your hands you will build grip/forearm strength.

Could you do front squats out of a bench? That might be awkward depending on the design of the bench itself.
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Old 02-18-2014, 02:07 PM    (permalink
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Anyone ever you one of those safety squat bars? I always wanted to try one of them.


BBD...maybe weighted lunges? Body vest and dumbells in the hands.
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Old 02-18-2014, 02:26 PM    (permalink
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They don't have a bench either. Just a Smith Machine :(
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Old 02-18-2014, 02:27 PM    (permalink
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Originally Posted by brat316 View Post
Anyone ever you one of those safety squat bars? I always wanted to try one of them.


BBD...maybe weighted lunges? Body vest and dumbells in the hands.
I do weighted lunges. That's part of my leg day. The weighted lunges are brutal. But satisfying.
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Old 02-18-2014, 02:28 PM    (permalink
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Originally Posted by bigbluedefense View Post
They don't have a bench either. Just a Smith Machine :(
What about an EZ bar? Curling bar? Whatever you want to call it.
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Old 02-18-2014, 02:31 PM    (permalink
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What about an EZ bar? Curling bar? Whatever you want to call it.
They have that. It's always occupied by some guys that just go to the gym to curl (most of the guys that go to my gym just curl for 2 hours and call it a day) so it's always being used but we do have it. I can use it if I need to.
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Old 02-18-2014, 02:37 PM    (permalink
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Hate those clowns.
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