Feedback on my lower body days?

[Chris Correia]

I've just gotten two upper body days from Charles Staley to use for my first cycle (3 weeks) of a program he's feeding a few of us "volunteers." He told us we're on our own for lower body work & ab work.

How does this look for two lower body days? Thanks in advance for you input, gentlemen.

Day 1
Squats 5x5
Reverse DB lunges 3x6
A1 SHELC (Swiss ball hip extension & Leg curl)3x8
A2 Incline board situps 3x8

Day 2
Snatch Grip deadlift 5x5
DB lunges 3x6
A1 DB standing calf raise 3x8
A2 Hanging Leg raise 3x8

[ninja]

Quick question:
How does a reverse lunge work any differently than a regular lunge? Should I add them to my workout?

[Chris Correia]

Originally posted by nbjjku:
Quick question:
How does a reverse lunge work any differently than a regular lunge? Should I add them to my workout?

My understanding is that a reverse lunge is more hip dominant (stepping back with one leg) and a regular lunge is quad dominant (stepping forward with the leg).

Anyone: am I wrong with this? I'm sure I've seen that in print/type, but I'm not searching at the moment since my wife is waiting for me to help clean!

[Chris Correia]

I'll add further to my question for feedback:

I've seen programs of just quad dom days and hip dom days; I've also seen programs that mix it up on each of the two days. That's obviously what I did here, to get some balance or variety in each workout. Is any one option generally preferred? Why?

[GqArtguy]

Whats the purpose of this routine?

A foward lunge can be less quad dominant if you step out farther and make sure to land on your heel first rather than the toe. Make sure to squeeze the glutes at the bottom to get yourself up rather than momentum. I dont like reverse lunges because I dont like seeing where Im going and it just doesnt seem like anything superior to a regular lunge. Felt a lot of glute action, but thats more due to the momentum I believe.

No option is better than the other in regards to hip and quad dominant. It just depends on exercise selection, volume, load, preferences, goals, etc. For example, Ive been doing a lot of foundation work the last 2-3 months which has involved movement dominant workouts (squat and deadlift, or quad and hip) so I can afford to wack each movement because I wont be doing it again for a while in the training work. However, when I get back into o-lifting I wont be training quad and hip dominant, but rather both on every training day so Im going to have to be prudent in choices regarding volume, exercises, etc. Different setup for different goals.

[Chris Correia]

Hmmm . . . thanks GQ. The purpose is developing strength with concern for athletic conditioning. So, I was thinking two major movements (squat & dead), lower reps, and some supplemental work. Beyond that, my thinking was not terribly sophisticated.

[GqArtguy]

Youve done Alwyns martial arts workouts though right? Are you applying those principles in this routine?

[Chris Correia]

Originally posted by GqArtguy:
Youve done Alwyns martial arts workouts though right? Are you applying those principles in this routine?

Yes, actually, I think so. They mimic one phase of Alwyn's routine, but with some substitution. And I pretty much work the action with a fast concentric motion and a slower eccentric motion.

[David.W]

Originally posted by GqArtguy:
Youve done Alwyns martial arts workouts though right? Are you applying those principles in this routine?

How does one get a look at these work outs?

[chris_f]

http://alwyncosgrove.com/Articles.html

[GqArtguy]

Well as long as your applying his stuff then youre good to go. Personally I dont see what calf raises are going to do for you in terms of strength. You already have good choices but one thing I would consider is doing snatch grip high pulls and then proceed to your snatch grip deads. Those will work your calves and serve as a good warmup to your deadlift and are more practical than a calf raise. The high pulls can be done for 5 sets if you wish, but keep the reps low (ie 2-3) So it could look like:

A)Snatch grip high pulls 5*2-3
B)Snatch grip deads 5*5
C)lunges 3*6
D)Leg raises 3*8

[Chris Correia]

Ah! Makes great sense. There is actually something similar in one of Alwyn's cycles that I did. That, my friend, is tomorrow's workout. Thanks a bunch.

[GqArtguy]

Originally posted by Chris Correia:
Ah! Makes great sense. There is actually something similar in one of Alwyn's cycles that I did. That, my friend, is tomorrow's workout. Thanks a bunch.

Sweet let us know how it goes.