Overtraining legs?

[midgetcop]

Hey guys. I know I'm always starting topics on leg-training, and that's because I can't seem to pinpoint the perfect routine.

So here are my leg goals: maximize strength *and* muscular endurance. My next police physical testing relies heavily on leg work (stair climbs, pushing and pulling on weight-machines, dragging a dummy, etc).

What I've been doing so far is heavy parallel squats once a week, usually topped off with a "lunge-walk" around the indoor track to build endurance. But I'm wondering if this is enough.

Would it be too much if I continued with the heavy sqauts, but threw in another day of lighter, ass-to-the-grass squats? That way I can build the strength and endurance? Should I still incorporate my lunge-walk?

I should also mention that I'm going to be upping the amount of running that I'll be doing now, probably every day that I'm not lifting. I'm worried that my running will suffer if my legs are constantly healing.

So whatchoo guys think?

[Klinger]

Have you considered doing exercises that will better mimic what you will be doing? Try running up steps with weight plates in a backpack, for example. Or do some strong-man stuff -- farmer's walks, deadlifting odd-shaped objects, sled push, etc.

If that sounds too onerous, stick with squats and deadlifts. If you feel you're overtraining them, cut back either on the weight or the volume. The lunges are good, too, so keep them.

[midgetcop]

Originally Posted by Klinger

Have you considered doing exercises that will better mimic what you will be doing? Try running up steps with weight plates in a backpack, for example. Or do some strong-man stuff -- farmer's walks, deadlifting odd-shaped objects, sled push, etc.

Yeah, I've been considering trying to mimic the dummy-drag pull. Now, my girlfriend weighh about the same as the dummy, but I'm pretty sure she won't be so keen on that. I need to to think of another substitute.

[chris2489]

Originally Posted by midgetcop

Hey guys. I know I'm always starting topics on leg-training, and that's because I can't seem to pinpoint the perfect routine.

So here are my leg goals: maximize strength *and* muscular endurance. My next police physical testing relies heavily on leg work (stair climbs, pushing and pulling on weight-machines, dragging a dummy, etc).

What I've been doing so far is heavy parallel squats once a week, usually topped off with a "lunge-walk" around the indoor track to build endurance. But I'm wondering if this is enough.

Would it be too much if I continued with the heavy sqauts, but threw in another day of lighter, ass-to-the-grass squats? That way I can build the strength and endurance? Should I still incorporate my lunge-walk?

I should also mention that I'm going to be upping the amount of running that I'll be doing now, probably every day that I'm not lifting. I'm worried that my running will suffer if my legs are constantly healing.

So whatchoo guys think?

as long as you are fully recovered you will be fine

[candyass]

Instead of the other day of light squats it might be good to add some stiff leg deadlifts to your routine (for added hamstring work). You might also throw in the farmer's walk to build up endurance.

[Firehawk]

Where's Jaster when you need him?

OH JASSSSTER....... Fit your shoulders through the door and post man........

[Jaster]

Originally Posted by candyass

Instead of the other day of light squats it might be good to add some stiff leg deadlifts to your routine (for added hamstring work). You might also throw in the farmer's walk to build up endurance.

This good advice here. If you are running every day you want to keep your leg work down to once a week. The day after take it slow on your run. After a few weeks the day after will feel better as it is what we call active recovery. I would take one day a week and hit legs hard real hard then as I said take the next day's run slow. When putting heavy weight plates on the bars take the long way around the gym. A stroll to the bench ith a 45Lber wroks your grip, your core ,and your legs. I was doing heavy DB bench 125 to 150 each hand. I woulnd't use hooks because I liked the feeling I got from forcing the weight on to my chest. I could feel it had worked all the muscles in my upper body. So sometimes it's the little things.

[luke.w]

Originally Posted by midgetcop

Yeah, I've been considering trying to mimic the dummy-drag pull. Now, my girlfriend weighh about the same as the dummy, but I'm pretty sure she won't be so keen on that. I need to to think of another substitute.

backwards sled drags, or dragging and odd object. Theirs so many cheap and easy ways to make a sled you can find at a junkyard or something like wooden pallets,tires, you just need to hook a chain and handle to it and add some weight.

those walking lunges sound great, def. keep doing those
:

If overtraining is an issue with all this stuff, I find the best way to aviod this, is to aviod muscular sorness, and to not get sore, training to failure has to be avioded. This takes some time, I like to train my HEAVY stuff using only singles and occasionally triples and maybe do some light running and light sled dragging as active recovery.

Like this week I did light sled drags with just under 200lbs (I weigh 190lbs) up and down hills (my legs were rocked) and then the very next day a did 5-singles with 245lb front squats ass to grass and 2-singles of 405lb deadlifts standing on a 45lb plate, my legs were not sore the next day (a little tight), I could do some light running, today I could do higher rep squats,drags,walking lunges if I want to, not a problem.

the 245lb front squats were heavy 10lbs more and I would have lost form to get the weight up, and I use a lot of quads when I deadlift.