My knees just say no.....

[riverbender]

.......to lunge and squat jumps. I start Phase 3 today. I just tried a lunge jump. It ain't happening.

I'm starting to think I need the mobility work Julie mentioned in another thread. I don't have problems with static weighted stuff, it's the more dynamic sorts of movements my knees complain about.

Suggestions for substitutes? Keep 'em static? Add more cardio? (please say no....I can handle a couple intervals but not that mind numbing steady state make me wanna kill myself stuff )

[baffled111]

I started stage 3 on Thursday and my knees still haven't recovered from those squat and lunge jumps! Actually doing the matrix kicked my butt, but the knee thing for the few days afterwards was less desirable. It's not something that people with knee problems will be able to do. The book should probably suggest an alternative. But if I were you, I'd probably just do the static variety and then maybe some HIIT. I think I'll try to do the matrix again next time, but I'll have to give it up if my knees can't adapt to it.

I'm so glad someone else has started Stage 3! I did 3B1 yesterday and found it tricky (especially the Romanian/Row combo exercise).

[frogguruami]

I'm not there yet but I am interested in the answers since I have horrible knees. I am hoping a lot of my unbalance strength problems will have worked themselves out by then but...

[Lisa~]

If jumping makes your knees hurt, then you have a lack of ability to decelerate. The quantity of jumping the leg matrix is, as you already know, too much for you. So don't do it. You'll need to come up with an alternative that's specifically appropriate to you. The overall principle is that it's a metabolically challenging bodyweight complex. I'd suggest training deceleration, since that's a weakness for you. Some of Dave Schmitz' lunging band drills would work well in addition to the non-explosive portions of the leg matrix. Look at his Lunges and More PDF file and watch the video from the JP Fitness Summit to see some drills. In the lunges, the band pulls you into the bottom position; that's decelerative training. Especially do the lateral lunging.

I'd also encourage you to include at least one, if not more, corrective mobility drills in your bodyweight complex. They need to be difficult enough to count as metabolically challenging, so something like spiderman climbs (video here) would work. Drills from Magnificent Mobility would work. Some of the drills from this Continuous Dynamic Warm-up might work.

You decide what you need, what will be tough enough but not injurious. You choose movements that will make you better, not worse. If, after you've put something together, you'd like me to comment on it, I'd be happy to do that.