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Old 07-23-2008, 11:50 AM   #1 (permalink)
livelyjay
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Default Ollie/leg strength help

So my knee surgeon said I am good to go and I don't need my knee brace for leg workout any longer. Back in March I got my new Rome board, strapped in, and started messing around to see how it felt (in the house since there was no snow left). I ride regular, and my right (back) leg is the one with the knee repair. I tried doing some ollies, but my back leg didn't have the pop/strength to really get decent air. I flipped around and did it switch and I got a lot more air.

So, what exercises can I do to get more pop/power out of my right leg? I haven't tried recently and I know I can probably do much better now that my squat is up to 205 than back in March when my squat was around 130. Any help would be greatly appreciated.
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Old 07-23-2008, 01:26 PM   #2 (permalink)
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squats alone won't really do it. Also it's a big muscle that heals really fast. You can work it almost daily as long as you switch up what you do. Put in things like deadlifts (if you feel it in your lower back you're doing it wrong), squat cleans, push press, box jumps, rowing etc. Anything that will force you to use explosive hip motion as well as leg strength will improve your ollies greatly.

Whatever you do, make sure you work both legs equally.

Here's an example workout
Row 500m
Deadlift your body weight 12 times
21 box jumps (21")

Repeat 3 times
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Old 07-23-2008, 01:56 PM   #3 (permalink)
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My left leg is still way stronger than my right leg because of the rehab and it was generally stronger before because of basketball. That's part of the issue because when I do two-leg exercises my left leg makes up for the lack of strength in my right lef. I'm going to ask a friend of mine who is a PT in training and I'm waiting for an answer back from my PT. I'll add some dead lifts and box jumps to my routine next week and see how it works. I only have time to do legs once a week because my cardio is pretty much the rest of the week.

Monday: Legs
Tuesday: Shoulders
Wednesday: Running
Thursday: Back/Chest
Friday: Running
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Old 07-23-2008, 05:28 PM   #4 (permalink)
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Looks like I'll be adding the dead lift and possibly the clean to my Monday workout. I'll throw some plyometrics into the mix as well, maybe Tuesday night and Saturday.
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Old 07-23-2008, 08:53 PM   #5 (permalink)
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If you start biking up hills its a good way to increase your leg strength not only that but its not as boring as doing 130 squats. One thing I've learned from soccer is the ultimate body torture workout. If you can handle it then it will not only get you in extremely good shape but your legs will be very strong. For 4 days of the week you will do your average routine, then on one very special day- run two miles, sprint 6 sets of two yards, there should be about a 35 second rest. Next sprint 6 sets of 40, a minute rest, then continue this until you get to 80 yards. After this set up 10 cones in a line about 2 feet apart. Try to high jump(bring your knees to your waist) and do about 30 sets of these. Now have fun walking away really sore.
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Old 07-24-2008, 04:18 AM   #6 (permalink)
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i would just do entirely plyometrics and rebound exercise like skipping. weight training is good, but it gives more bulk and simple power, as opposed to endurance and elasticity.

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Old 07-24-2008, 07:16 AM   #7 (permalink)
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Quote:
Originally Posted by CoffeeNhugz View Post
If you start biking up hills its a good way to increase your leg strength not only that but its not as boring as doing 130 squats. One thing I've learned from soccer is the ultimate body torture workout. If you can handle it then it will not only get you in extremely good shape but your legs will be very strong. For 4 days of the week you will do your average routine, then on one very special day- run two miles, sprint 6 sets of two yards, there should be about a 35 second rest. Next sprint 6 sets of 40, a minute rest, then continue this until you get to 80 yards. After this set up 10 cones in a line about 2 feet apart. Try to high jump(bring your knees to your waist) and do about 30 sets of these. Now have fun walking away really sore.
did those + more for ice hockey... i love the jelly legs feeling afterwards

most of my fitness these days comes from hill running/stair work

and of course alot of plyometrics for hockey
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Old 07-24-2008, 07:31 AM   #8 (permalink)
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My leg strength and endurance is fine, it's the explosive portion that's lacking. Last night after hitting the exercise bike for an hour I went into my basement and tried some split squat jumps (weak leg forward) and I got like no height whatsoever. So I'm going to be doing plyometric and agility exercises twice a week now. First phase will be the "beginner" phase and as I progress through the weeks I'll add sets and reps. After I am comfortable with the beginner phase I'll move up to an "intermediate" phase where I'll do the medium intensity exercises on Sunday and high intensity exercises on Wednesday. What do you guys think of this:

Beginner Phase: 2-4 weeks
Sunday - Low intensity
Exercise bike warm up (15 minutes)
Split squat jump 3x10
Box jump 3x10
Lateral box jump 3x10
Agility routine (ladder drills)

Wednesday - Moderate intensity
Exercise bike warm up (15 minutes)
Tuck jumps 3x10
Lateral box push offs 3x10
Ladder bounding 3x10
Lateral hurdle jumps 3x10
Agility routine (ladder drills)
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Old 07-28-2008, 07:08 AM   #9 (permalink)
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I built my plyo box over the weekend and I'm going to start the exercises tonight after work.
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Old 07-31-2008, 06:51 PM   #10 (permalink)
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As for someone who has had 3 knee surgerys already by age 24, I can assure you that plyos are the way to go. I work out 5-6 days a week, run almost every day, and do plyos every other day. It is going to suck at first, but by boarding season, you will be stronger than you have ever been.
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