StreetBallTalk.com - Questions about Leg Curls and Intermediate Strength program in VJB

Gettingthere23 · #1 (**permalink**) 02-17-2008, 09:05 PM

Okay...here is the thing...i have been doing the "balanced" Intermediate program and have seen great gains...I have picked up 7 inches after doing phase one and 2 of bodyweight program, and completing Intermediate plyo, and finishing phase one of Intermediate "balanced" program and about to move onto the second phase Monday 2/18/08...

I need to know how much should I be leg curling? should it be a percentage of squats? and also, should I test my vert and 1rep maxes on my rest week before moving to the Strength "focused" program?? I think I should make increases in base strength before I do the Reactive "focused" program...oh, and no glute-ham machine and the program calls for leg curls anyway, so no b.s. and haggling about doing glute-ham raises b/c they are better...I know this, but don't have one and I can't get to one...I appreciate any "constructive" help...

Stats:

6'2"..21 y/o right-handed
180 lbs.
27 in. standing vert (gotta re-test)
30 in. running vert (gotta re-test)
2-footed jumper (left-right plant with two hands) (right-left with one hand)
Squat 200 lbs. (gotta re-test)
deadlift 240 lbs. (gotta re-test)
bench 200 lbs. (gotta re-test)
*I can dunk easier with two-feet than one*

long-term goals:
30 in. standing vert.
36 in. running vert.
squat 1.5x's bodyweight + 50 lbs.
Deadlift 2x's bodyweight + 50 lbs.
Bench 250 lbs.

and put my nuts on a guy's forehead when I come through the lane kinda like Tracy McGrady did Shawn Bradley

johndecena · #2 (**permalink**) 02-17-2008, 09:15 PM

Quote:

Originally Posted by Gettingthere23

Okay...here is the thing...i have been doing the "balanced" Intermediate program and have seen great gains...I have picked up 7 inches after doing phase one and 2 of bodyweight program, and completing Intermediate plyo, and finishing phase one of Intermediate "balanced" program and about to move onto the second phase Monday 2/18/08...

I need to know how much should I be leg curling? should it be a percentage of squats? and also, should I test my vert and 1rep maxes on my rest week before moving to the Strength "focused" program?? I think I should make increases in base strength before I do the Reactive "focused" program...oh, and no glute-ham machine and the program calls for leg curls anyway, so no b.s. and haggling about doing glute-ham raises b/c they are better...I know this, but don't have one and I can't get to one...I appreciate any "constructive" help...

Stats:

6'2"..21 y/o right-handed
180 lbs.
27 in. standing vert (gotta re-test)
30 in. running vert (gotta re-test)
2-footed jumper (left-right plant with two hands) (right-left with one hand)
Squat 200 lbs. (gotta re-test)
deadlift 240 lbs. (gotta re-test)
bench 200 lbs. (gotta re-test)
*I can dunk easier with two-feet than one*

long-term goals:
30 in. standing vert.
36 in. running vert.
squat 1.5x's bodyweight + 50 lbs.
Deadlift 2x's bodyweight + 50 lbs.
Bench 250 lbs.

and put my nuts on a guy's forehead when I come through the lane kinda like Tracy McGrady did Shawn Bradley

Why don't you just get ankle weights and use those for hamstring curls?

bluegreyhound · #3 (**permalink**) 02-18-2008, 12:37 AM

I don't think that you can really say that your best leg curl should be a certain percentage of your 1RM for the squat. Just aim to increase the weight progressively. I'm 140lbs, 1RM squat is estimated at approx 300lbs and I can do around 5 reps of 150-160lbs in the prone leg curl machine. However, my hamstrings (and quads) are not anywhere near as strong as I would like them. That said, I don't leg curl as part of my regular training routine.

If you want to strengthen your hamstrings in the knee flexion movement, you can try the "natural" GHR exercise from the floor. Basically, it is more of an advanced version of the leg curl: you kneel down, plant your feet and knees in a fixed position on the floor, keep your upper body straight as you lower your upper body to the floor and raise it back to the start position. At first you may need the use of your hands to assist you in lowering your upper body safely to the floor and in raising you back to the start. Eventually, you should be able to do these unassisted.

johndecena · #4 (**permalink**) 02-18-2008, 06:00 AM

Quote:

Originally Posted by Gettingthere23

Okay...here is the thing...i have been doing the "balanced" Intermediate program and have seen great gains...I have picked up 7 inches after doing phase one and 2 of bodyweight program, and completing Intermediate plyo, and finishing phase one of Intermediate "balanced" program and about to move onto the second phase Monday 2/18/08...

I need to know how much should I be leg curling? should it be a percentage of squats? and also, should I test my vert and 1rep maxes on my rest week before moving to the Strength "focused" program?? I think I should make increases in base strength before I do the Reactive "focused" program...oh, and no glute-ham machine and the program calls for leg curls anyway, so no b.s. and haggling about doing glute-ham raises b/c they are better...I know this, but don't have one and I can't get to one...I appreciate any "constructive" help...

Stats:

6'2"..21 y/o right-handed
180 lbs.
27 in. standing vert (gotta re-test)
30 in. running vert (gotta re-test)
2-footed jumper (left-right plant with two hands) (right-left with one hand)
Squat 200 lbs. (gotta re-test)
deadlift 240 lbs. (gotta re-test)
bench 200 lbs. (gotta re-test)
*I can dunk easier with two-feet than one*

long-term goals:
30 in. standing vert.
36 in. running vert.
squat 1.5x's bodyweight + 50 lbs.
Deadlift 2x's bodyweight + 50 lbs.
Bench 250 lbs.

and put my nuts on a guy's forehead when I come through the lane kinda like Tracy McGrady did Shawn Bradley

I also use a swiss ball. Lay on your back, put your feet up on the swiss ball. Lift lift your body up and pull the swiss ball back with your legs by using a leg curl motion. This is also good for your lower back.

Gettingthere23 · #5 (**permalink**) 02-18-2008, 05:33 PM

Quote:

Originally Posted by bluegreyhound

I don't think that you can really say that your best leg curl should be a certain percentage of your 1RM for the squat. Just aim to increase the weight progressively. I'm 140lbs, 1RM squat is estimated at approx 300lbs and I can do around 5 reps of 150-160lbs in the prone leg curl machine. However, my hamstrings (and quads) are not anywhere near as strong as I would like them. That said, I don't leg curl as part of my regular training routine.

If you want to strengthen your hamstrings in the knee flexion movement, you can try the "natural" GHR exercise from the floor. Basically, it is more of an advanced version of the leg curl: you kneel down, plant your feet and knees in a fixed position on the floor, keep your upper body straight as you lower your upper body to the floor and raise it back to the start position. At first you may need the use of your hands to assist you in lowering your upper body safely to the floor and in raising you back to the start. Eventually, you should be able to do these unassisted.

I feel what Greyhound is saying about the percentage thing I asked about. I lift around 140 lbs. too...I will have to re-test my max of course...lol I have a lot of re-testing to do in my rest week...but that is good looking on the advice though...I wouldn't do the leg curls if I had a glute-ham machine, but I have an almost limitless amount of weight for the leg curl (around 350 lbs.) so that is why I was trying to stick with the leg curls...and I can't do leg curls with ankle weights...that's just stupid...how am I supposed to increase with ankle weights?? Honestly? what kind of statement is that...I think I'll stick with the leg curls...lmao...but that's good looking greyhound...I appreciate it a lot