Training at gym only once a week.

[daken7]

What other exercise would you recommend in place of the squat to develop lower body strength?

Anything that helps him to build strength and keep himself from aggravating his previously injured knee, which he himself admitted was due to using the smith machine.

Deadlifts, learn to power clean so he can front squat, hell even heavy prowler pushes (he probably won't have access to that) or pushing a car would be preferable, in my opinion, then trying to squat properly using the smith machine. Pistols are another option too.

 

[frango]

yes, bodyweight pistols could be handfull.
i could front squat using dumbels also...

 

[KnightTemplar]

What other exercise would you recommend in place of the squat to develop lower body strength?

Trap Bar Deadlifts. But since his "gym" doesn't even have a Squat Cage or Stands, it's doubtful they have a Trap Bar.

 

[KnightTemplar]

Frango, while Squats are the King, if you can't do them without injuring yourself, it's not worth the risk. You can try this alternate program.

Friday:

Deadlift 3X3

Bench Press 3X5

Power Cleans 3X3

Sunday:

Deadlifts 3X3

Overhead Press 3X5

Power Cleans 3X3

You can add Pull-Ups and Dips to this if you have enough time/energy. This program is based on Linear Progression, just like the Squat program. Remember to start light and learn good form.

Good luck.

 

[monkeyrhythm]

Have a look at Bulgarian Split Squats (BSS). Those and Pistols will likely become my main lower body exercises when I lose access to a squat rack in the Spring.

A 2 day strength routine based around BSSs, deadlifts, bench press, overhead press, power clean, weighted chins and/or some type of row covers most bases.

Personally I'd only deadlift one day a week as they wipe me out but your recovery may be better then mine.

 

[KnightTemplar]

Have a look at Bulgarian Split Squats (BSS). Those and Pistols will likely become my main lower body exercises when I lose access to a squat rack in the Spring.

A 2 day strength routine based around BSSs, deadlifts, bench press, overhead press, power clean, weighted chins and/or some type of row covers most bases.

Personally I'd only deadlift one day a week as they wipe me out but your recovery may be better then mine.

Good call. I should have included BSS as an option.:redface:

Either Deadlift and BBS or Deadlifting 2XWeek is preferable to Squatting in a Smith Machine.

 

[KennisTheMenace**]

In fact, unless someone is actually competing in a Strength Sport, a 2 day split will give them all the Strength and Power they could ever want or need.

Can you speak on this some more? Strength sports such as football or what have you? I ask because when training for my last boxing match I would go through my boxing workout and then leave for another gym afterwards to lift....heavy focus on pull-ups, dips, abs...when I used weights they would be less weight and more reps...

 

[KnightTemplar]

Can you speak on this some more? Strength sports such as football or what have you? I ask because when training for my last boxing match I would go through my boxing workout and then leave for another gym afterwards to lift....heavy focus on pull-ups, dips, abs...when I used weights they would be less weight and more reps...

Sorry for the delay in replying; I'm just home from work.

Strength Sports are Powerlifting, Olympic Weightlifting, Strongman and Highland Games. These are the only Sports where the focus is on moving very heavy objects, using Maximal Strength(Powerlifting)Explosive Strength(Olympic Weightlifting)or a combination of both, plus Stamina and Static Strength(Highland Games and Strongman).

American Football is not a Strength Sport; although it does require athletes to develop Strength and Power, that is not it's primary focus. It's simply one of many attributes that need to be developed, along with specific skill-sets.

Boxers probably need less Strength training than American Footballers, especially Linebackers, Offensive Guards etc. If you have to choose between training Boxing and Lifting, train Boxing. If you can Lift without sacrificing Boxing training, then it's a good thing to do. But it's not vital.

 

[JohnSouth]

Strength training should be done as often as possible.

3x minimum

Strength is a skill, something you practice and practice should be as often as possible.

 

[KnightTemplar]

Strength training should be done as often as possible.

3x minimum

Strength is a skill, something you practice and practice should be as often as possible.

I disagree. If one's primary focus is to compete in a non-Strength Sport, then Strength Training is simply another part of GPP. As such, it should never take away more time than absolutely necessary from sport specific Skill Work.

 

[KennisTheMenace**]

Sorry for the delay in replying; I'm just home from work.

Strength Sports are Powerlifting, Olympic Weightlifting, Strongman and Highland Games. These are the only Sports where the focus is on moving very heavy objects, using Maximal Strength(Powerlifting)Explosive Strength(Olympic Weightlifting)or a combination of both, plus Stamina and Static Strength(Highland Games and Strongman).

American Football is not a Strength Sport; although it does require athletes to develop Strength and Power, that is not it's primary focus. It's simply one of many attributes that need to be developed, along with specific skill-sets.

Boxers probably need less Strength training than American Footballers, especially Linebackers, Offensive Guards etc. If you have to choose between training Boxing and Lifting, train Boxing. If you can Lift without sacrificing Boxing training, then it's a good thing to do. But it's not vital.

This was helpful, thanks. What is GPP?

 

[KnightTemplar]

You're welcome.

GPP = General Physical Prep. Strength, Stamina, Flexibility etc etc.

 

[Pheraxis]

Here's something which focuses on the three Olympic lifts - three sets for all exercises.
Squat 5/3/1
Bench 5/3/1
Deadlift 5/3/1
Pull ups (to fail)
If you want a higher volume of reps try something like 5x5. Note, for 5/3/1 weight should be maximum for number of reps.

 

[KnightTemplar]

Here's something which focuses on the three Olympic lifts - three sets for all exercises.
Squat 5/3/1
Bench 5/3/1
Deadlift 5/3/1
Pull ups (to fail)
If you want a higher volume of reps try something like 5x5. Note, for 5/3/1 weight should be maximum for number of reps.

Those are not Olympic Lifts. The Olympic Lifts are the Snatch and the Clean and Jerk.

 

[KennisTheMenace**]

You're welcome.

GPP = General Physical Prep. Strength, Stamina, Flexibility etc etc.

Thanks again. I really enjoy pull-ups and I go for 100 a couple days a week. I am trying to get to the point to be able to do a muscle up. Do you think I should increase the amount of pull-ups I do in order to build this strength? I'm not sure what's best for my body I'm 6'4" and 225lbs but that drops to about 215lbs when I fought.

 

[hotborsh]

You should do pull ups with added weight, when doing BW pull ups try to pull yourself higher, stomach to the bar etc. If you're learning to do muscle ups then there's no need to do 100 reps of bw pull ups.

 

[KnightTemplar]

Thanks again. I really enjoy pull-ups and I go for 100 a couple days a week. I am trying to get to the point to be able to do a muscle up. Do you think I should increase the amount of pull-ups I do in order to build this strength? I'm not sure what's best for my body I'm 6'4" and 225lbs but that drops to about 215lbs when I fought.

You should do pull ups with added weight, when doing BW pull ups try to pull yourself higher, stomach to the bar etc. If you're learning to do muscle ups then there's no need to do 100 reps of bw pull ups.

I know absolutely nothing about Muscle Ups, I'm afraid, so I will defer to Hotborsh on this one.

100 Reps in one session? That is quite impressive for someone of your Body Weight.

 

[KennisTheMenace**]

You should do pull ups with added weight, when doing BW pull ups try to pull yourself higher, stomach to the bar etc. If you're learning to do muscle ups then there's no need to do 100 reps of bw pull ups.

Thanks, Adding weight as in, purchasing one of those belts with the chain that hangs down to attach a plate to? I've seen those sometimes.

100 Reps in one session? That is quite impressive for someone of your Body Weight.

Thanks, I started out about 6 years ago when a friend had said every Saturday to do 100 pull-ups, 100 dips, 100 leg lifts, 300 push-ups and treat it like an event. I suppose this is what they call cross-fit now lol. But now I like to split these up so that I do 100 pull-ups, then go mess with weights for back/shoulders/biceps, and try to duplicate the body weight and free weight work for the other muscle groups throughout the week.

 

[ThunderL1ps]

I can't go to gym twice per week because i don't have time (im in collage) and i don't want to spend additional money to buy gym pass(i have one 2hour session for free).
Your plan looks good but what about dynamic lifts like high pull, i could add it or it would be too much for one session?

Can you afford to buy some Iron Woody bands? If you don't have time to go to the gym, you could find 20 minutes in your day to workout from home with these high tension bands.

 

[DrBdan]

Thanks, Adding weight as in, purchasing one of those belts with the chain that hangs down to attach a plate to? I've seen those sometimes.




Thanks, I started out about 6 years ago when a friend had said every Saturday to do 100 pull-ups, 100 dips, 100 leg lifts, 300 push-ups and treat it like an event. I suppose this is what they call cross-fit now lol. But now I like to split these up so that I do 100 pull-ups, then go mess with weights for back/shoulders/biceps, and try to duplicate the body weight and free weight work for the other muscle groups throughout the week.

A belt with a chain to hang weights on is the easiest way to add weight but you can also try holding a dumbbell between your legs. Eventually the dumbbell will get big enough and heavy enough to be too awkward to use but you can make a far amount of progress before that point.

Also from what I've read muscle-ups don't require as much strength as people think. There is a fair amount of technique to them as well. There are lots of tutorials available with a quick Google search.