Surrey Strength and performance
Strength training will 100% drive these muscles stronger, faster and create an a great deal of power. One of the strongest muscles in our body; The quadriceps, they’re made up of four different individual muscles which join forming the quadriceps tendon. This thick tendon connects the muscle to the patella which in turn connects to the tibia via the patella tendon. Contraction of the quadriceps pulls the patella upwards and extends the knee. The quadriceps muscles consist of the biceps femoris, vastus medialis, vastus intermedius and vastus lateralis muscles.
Single leg squats are an excellent functional bodyweight training exercise that will develop leg strength, flexibility, improve balance and increase your vertical jump whilst reducing injury. There are different variations of single leg squats I have shown you single leg box squat. Later on throughout other series we will cover progressions to this exercise.
“PREPARE TO TAKE ON EVERYTHING WITH YOUR HAND. THIS SEASON STRIPS IT BACK.”
The sissy squat isolates your quads better than any other barbell or dumbbell exercise. It does this by eliminating most of the involvement of your glutes and hamstrings. When you do it right, your heels will be above your toes, and your body, angled backward instead of forward, will form a straight line from neck to knees throughout the movement. That reduces the posterior-chain muscles to a supporting role, making them work with the rest of your core muscles to keep your body in that straight line. All the action is in your knee joints.
WORKING DAILY, WITH GOALS IN MIND WILL MAKE ALL THE DIFERENCE WHEN PUSH COMES TO SHOVE, TO TRAIN; TO INCREASE POWER
While it may be tempting to avoid exercise when knee pain occurs, this is not always the appropriate solution. Certain types of exercise can help alleviate existing knee pain and prevent future pain or injury by providing the knee with extra support!
Knee stretches are important to include in your fitness routine as well. According to the American Academy of Orthopedic Surgeons, stretching those areas you strengthen helps improve your range of motion and can prevent injury.
Most of the muscles that connect at the knee start at the hip, you need to keep the hips loose and strong first check out season 1 lower back pain on my YouTube Channel Gomez Performance.
Strength training will 100% increase power and reduce injury
Strength training has been shown for years to have positive affects on every physiological element of the body. Their are many strength training programmes you can follow, I have added a link to the leading fitness website in the world – muscle and strength.
Strength Workouts: 5×5, Powerlifting, Full-Body & More | Muscle & Strength (muscleandstrength.com)
Knowing what programmes to pick, is confusing, especially when you don’t know the level you’re at. Muscle imbalances are an issue when you want to get stronger and you have no background in lifting, well where do you start?
On my main homepage you will see two pyramids. Looking down at the second pyramid you see how important it is to have a foundation of mobility, before starting any programme make sure you have the foundation. A good app I use at a small cost is called ROMWOD, for a small monthly membership sometimes you need the guidance to push through what you don’t enjoy as much.
ROMWOD // Optimize your Range of Motion.
They offer great simple videos, guiding you through every stretch. One of the best guidance tools I use and have used to increase mobility.