Hey crew Just thought id share a little personal challenge that I have undertaken for the past 2 weeks, it may aid some of the more stiff members in the gym. I have been religiously following Ido Portals 30 minutes per day for 30 days squat hold. Why? Because I was sick and tired of having to do so many drills prior to any squat based movement just so I could achieve an ideal position. I love mobility, and the benefits of it, but I was just getting frustrated. So I thought I would give this a crack and see what was to come. The 30 minutes is accumulated throughout the day, doesnt have to be in one hit, to kill 2 birds with one stone, I would just eat my dinner at the bottom of the squat or do my PC work in the hole or just sit on facebook and stalk for a solid half hour, This prevented me from thinking about time.! I adopted more of the K-star approach too : straight feet, screwed into the ground, knees tracking toe, and a more vertical shin as apposed to the more relaxed squat I believe Ido promotes? not 100 % on this. Anyway, my results so far: - In the beginning, I had to do in 3 minute intervals, was just not that comfortable, now 2 weeks on, I can hold 10-15 minutes no dramas. - I do next to no joint distraction work prior to squatting now, I work hard on the upper body, but the lower body is god to go, I do some activation work but thats pretty standard. - I have PRd my clean ( 7.5kg ) in 3 weeks, and, today I hit a full snatch 95kg for 3 reps, 3 weeks ago that sat at 87.5kg - I believe a huge part of this is due to my stability / positioning in the bottom position.! So, if you have any restrictions in the squat , especially hips and ankles, this may be for something you can look at. Has eased of heaps of my lower back pain by decompressing the spin too. A half hour throughout your day really isnt that m much, and the result can have a huge impact on your performance Looking forward to seeing what happens in the next 2 weeks! If you need any help, let me know, solid experiment though
Posted on: Mon, 12 May 2014 08:19:39 +0000
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