Strength Program WITHOUT Squats

[yasketch]

So, I was been running strong lifts and some knee pain developed. I went to my sports medicine doc and he said that my osgood-shlatters (spelling) never fully healed from my basketball/baseball days, and probably won't for some time. He is pretty well versed in strength/power training, and said squats will probably hurt my knees until I am in my mid twenties and the osgood-shlatters goes away. He told me to try squatting with compression sleeve, so I borrowed a friends old rehbands and the pain was still there. I have no interest in powerlifting so this doesn't really bother me, but basically every strength program out there emphasizes the squat. Are there any strength programs out there that don't the squat, and focus on the deadlift as the main strength movement? Thanks

 

[M1ksondong]

Not to be flippant, and without a whole lot of thought, but you could stick with Stronglifts and switch squats/deadlifts around? Maybe once a week squats won't bother your knees as much. If you're simply looking to highlight the deadlift, that might be the easiest.

 

[Uchi Mata]

Depends on what you're training for. You could do something like kettlebells, I've switched to KB training from power lifting due to persistent back issues and I've noticed and increase in strength for grappling, but I'm training specifically for BJJ. You won't get anywhere close to the same max strength gains you'd get powerlifting but you will get stronger (and possibly lose weight if that's something you're interested in) and get some cardio training alongside your strength.

 

[golvmopp]

OT: the fucking irony that people get their panties in a twist over squats when it's popular sports like football (the real football) and basketball that are shredding people's knees on a routine basis.


On topic: deadlifts are just fine. Switch between different variations to avoid developing imbalances, put some clean pulls in for quad recruitment.

 

[yasketch]

The doctor recommend not doing any weighted squatting at all because it will only further increase the inflammation in the knee (which is the primary problem with osgood-schlatters). And regarding the kettle bells. I don't really have access to any right now. The university gym only has barbells. Plus I would really like to get a strong deadlift if I can't squat

 

[the can]

if its OSD, you can simply do the rehab for tibial tendonitis and you should be good to go. OSD is a tendonitis that hits 14 yr old males (mostly) and tendonitis is very easily fixable. fix the issue instead of altering you workouts to coddle the dysfunction.

inflammation is a part of the issue, and ice is the best way to deal with inflammation.

 

[magick]

Ya, it doesn't matter.

You could do lunges too if that doesn't hurt your knees.

 

[jrams]

If you can't squat are you sure you can do heavy deadlifts?

 

[RafailNadull]

OT: the fucking irony that people get their panties in a twist over squats when it's popular sports like football (the real football) and basketball that are shredding people's knees on a routine basis.

What's shredding knees is sufficient force. you can get that anywhere, and yes, most easily by rapidly changing direction whilst running. But also by squatting heavy.

I'm thinking tennis has got to be the most knee shredding sport these days, if you play it like the top players do, which is essentially "change direction 180

 

[kendrickp87]

if its OSD, you can simply do the rehab for tibial tendonitis and you should be good to go. OSD is a tendonitis that hits 14 yr old males (mostly) and tendonitis is very easily fixable. fix the issue instead of altering you workouts to coddle the dysfunction.

inflammation is a part of the issue, and ice is the best way to deal with inflammation.

+1
If it's possible to fix the underlying issue, you should.

Otherwise, i would recommend seeing how you feel on a good leg press machine, reverse barbell lunges and alternate between stiff leg and traditional dead lifts.

 

[IceWolf]

OT: the fucking irony that people get their panties in a twist over squats when it's popular sports like football (the real football) and basketball that are shredding people's knees on a routine basis.


On topic: deadlifts are just fine. Switch between different variations to avoid developing imbalances, put some clean pulls in for quad recruitment.

God Bless Deadlifts.

 

[Genghiz]

So, I was been running strong lifts and some knee pain developed. I went to my sports medicine doc and he said that my osgood-shlatters (spelling) never fully healed from my basketball/baseball days, and probably won't for some time. He is pretty well versed in strength/power training, and said squats will probably hurt my knees until I am in my mid twenties and the osgood-shlatters goes away. He told me to try squatting with compression sleeve, so I borrowed a friends old rehbands and the pain was still there. I have no interest in powerlifting so this doesn't really bother me, but basically every strength program out there emphasizes the squat. Are there any strength programs out there that don't the squat, and focus on the deadlift as the main strength movement? Thanks

Yeah man, look into Tactical Barbell. You pick or design your own exercise cluster and pair it with one of the templates. Pick a cluster without squats/deadlifts.

 

[miaou]

If it's osgood schlatter's, then anything targeting knee flexion and quad action with stress it. Good mornings and RDL's will not stress it, deadlifts will stress it a bit, full squats will stress it a lot (low-bar squats will stress it less than high-bar and front squats).

If you have stopped growing, then you should treat it like any other overuse syndrome/injury: sufficiently deload the stressed tissue until pain disappears, then gradually re-introduce loading in a pace that doesn't aggravate it/reproduce the symptoms.

I've had osgood-schlatters in my teens and it has re-appeared a few times since started strength training. I'm 32 and I'm dealing with minor osgood-schlatters pain right now.

 

[ssdd]

What's shredding knees is sufficient force. you can get that anywhere, and yes, most easily by rapidly changing direction whilst running. But also by squatting heavy.

I'm thinking tennis has got to be the most knee shredding sport these days, if you play it like the top players do, which is essentially "change direction 180

 

[Stargazer Rex]

God Bless Deadlifts.

True that, I just deadlifted yesterday after about 3 months. Never again will I take that long of a break unless I physically cannot do the movement.

 

[JRT6]

Can you do partial squats for the time being? Don't go crazy the superior leverage weight or let anyone video tape you.

 

[Zankou]

My knees don't enjoy squatting either, and they are much better off with deadlifting.

So far I am just keeping squatting very light relative to DL. If I was aiming for world-class PL status, maybe it'd be different, but I'd rather take it easy on movements that cause teh painz.