How to maintain squat strength over winter break?

Discussion in 'Strength & Conditioning Discussion' started by SIG Nature, Dec 24, 2012.

  1. SIG Nature

    SIG Nature Orange Belt

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    I'm a sophomore in HS and I will not have an opportunity to get into a weight room during our 2 week winter break. I still have wrestling practice and work out every other day but our school weight room won't be open so would doing DB squats help maintain my barbell squat strength over 2 weeks? Advice would be appreciated because I do not want to lose my progress.

    (PS : I weigh 126 and 1RM 225. I have access to dumbbells up to 50 lbs.)
     
  2. belph

    belph Pissing into the wind.

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    Two weeks won't hurt your 1rm. Go run or something. Or buy a week membership to a gym.
     
  3. mmafreedom

    mmafreedom Purple Belt

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    That's better than nothing. Also try some pistol squats.
    I know if I maintain some sprint work and pistols whilst not having access to a barbell those two things can help me maintain some strength.
     
  4. Sumbog

    Sumbog Green Belt

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    If you only have access to some lower weight dumbells, I find split squats with dumbbells really work you hard. You just need a bench, the dumbells, go into a split stance with on foot on the bench and one foot out, and then you do your reps. As well just some simple high rep body squats, or jump squats will help you maintain.
     
  5. Chute Stomp

    Chute Stomp Brown Belt

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    Don't worry about two weeks. The rest might even do you good.
     
  6. TheeFaulted

    TheeFaulted Inzer Belt

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    It's 2 weeks.

    Just focus on wrestling.
     
  7. TeddyRoosevelt

    TeddyRoosevelt Brown Belt

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    Word.
     
  8. cheez whiz

    cheez whiz Brown Belt

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    Sumbog has it right -- TS has dumbbells up to 50's, so he can do split squats, lunges, axe chop, etc.

    MMAfreedom's answer of pistols was also a good one, if the guy wants to do BW work.

    Nothing wrong with continuing to work out with any means possible.
     
  9. RyanR

    RyanR Black Belt

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    Got a box? Box jumps are good way to build dynamic strength which translates well to barbell squats. Use light dumbells if you want to add resistance as well.

    If not I wouldn't worry too much about it, 2 weeks isn't too long of a break.
     
  10. cheez whiz

    cheez whiz Brown Belt

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    Last edited: Jun 27, 2013
  11. TheeFaulted

    TheeFaulted Inzer Belt

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    Are you competing in lifting or wrestling?

    It looks like the TS is competing in wrestling and lifting is just GPP.
     
  12. cheez whiz

    cheez whiz Brown Belt

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    I'm competing in powerlifting.

    I see no advantage to TS to take it easy for two weeks just because he doesn't have his regular facility. Why not make progress?
     
  13. TheeFaulted

    TheeFaulted Inzer Belt

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    TS, can make progress in his sport of choice, wrestling.

    That is the point; focus on the majors, not the assistance.
     
  14. cheez whiz

    cheez whiz Brown Belt

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    He's been making progress in both, wants to continue progress in both. You're arguing that this isn't a good idea for what reason?
     
  15. TheeFaulted

    TheeFaulted Inzer Belt

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    I'm not saying continued progress is not a good idea. I'm saying missing two weeks of an assistance, not directly related to his sport, is nothing to sweat over. In fact a deload may even be helpful considering he is wrestling, and his CNS is likely taking a beating.
     
  16. cheez whiz

    cheez whiz Brown Belt

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    Unlikely. And I'll just agree to disagree. I've made my point.
     
  17. Real LoveGun

    Real LoveGun Blue Belt

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    Yea I gotta say 2 weeks off of squatting shouldn't hurt you too much. Box Jumps and sprints like a few others have said would be good. Another idea which would be more helpful imo is spend that time you would be lifting and drill, drill, drill. Then do some extra live wrestling. Weight training is assistance work for wrestling. Its hard to make gains if you are wrestling enough and you have to ask yourself what is more important? If its increasing your squat weight then go do some squats in a trail session at the closest gym to your house.
    Oh and good luck with the season.
     
  18. Stranger Come Knocking

    Stranger Come Knocking Red Belt

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    Do 1h or 2h(if mobile enough) overhead squats with those dbs. Concentrate on form, motorskill, kiniesthetic awareness, proprioception, all that shit. It will tell you where your weaknesses are in your kinetic chain. Work on those=better squat.
     

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