AThletic quad builder?

[SlavikHavik]

Anyone know a good quad builder for athletes.
ccj made a good point in the thread regarding oly vs pl style squats.

I do alot of work for my hams, but my quads are pretty much neglected.
anyone know any accsessory work that would build the quads?

 

[slobberknocker]

I can't think of anything better than front squats and narrow stance squats.

 

[coolcolj]

Oly rock bottom squats (better in oly shoes) and Bulgarian split squats
Never neglect single leg work as an athlete, and Bulgarian splitsquats hammer the VMO nicely

I don't like frontsquats, because you tend to fail because of discomfort and upperbody fatigue. Plus you can't squat as explosively.
And for me because of the bar/torso positioning, the stress is actually more on the hams and glutes because you sit back a bit more. With Oly Back squats, in oly shoes you can jam the hip right towards against the ankles, to fully recruit the quads, especially the VMO.

 

[slobberknocker]

That's true about the front squats CCJ. I used to them, and when I got to around 350 or so I had trouble breathing, since all the weight sits right above your diaphragm and just compresses your lungs. I'd stop from lack of oxygen more than anything else.

 

[SlavikHavik]

CCJ, do you have a pic or description of the bulgarian split squats?

 

[coolcolj]

CCJ, do you have a pic or description of the bulgarian split squats?

Pic and clip

http://www.bsu.edu/webapps/strengthlab/exdetails.asp?exid=147

another pic - with dumbells, which I prefer, because if you lose balance, which does happen very easily, you can dump em etc

http://www.defrancostraining.com/pics/images/pics/pic_jiannuzzi.jpg

if you want to target the quads, especially the VMO, make sure the knees go forward

 

[SlavikHavik]

thanks, id give you more karma if i could

 

[b fold the truth]

"IF YOU TAKE THIS LEG EXTENSION MACHINE, WRAP A CHAIN AROUND IT, AND DRAG IT AROUND THE PARKING LOT, YOU'LL GET A HELL OF A LEG WORKOUT - DINO NICK"

B True

 

[Cuthbert]

I wonder if front squats rolling off the shoulders on heavy reps is due more to core strength than anything else.

I know I have hit an absolute max on a front squat without it rolling off my shoulders, but maybe my max weight isn't heavy enough to cause a lot of problems

 

[coolcolj]

Well I sometimes blackout, because the weight is pushing down and cutting blood flow somewhere etc

maybe my upper back is rounding slightly too.

Hard to breath as well, hardly an environment to generate max strength