TEMPLE TRAINING

Hey, Yo what’s up temple fam, the purpose of the assessment is to measure the progress, which mean you gonna beat up former self 🔥, this post I’m gonna share this video of during the body resistance assessment the topic of one leg squat(right), I had break the record (50) from 2018 Temple Halloween party to 51. it’s lead my butt sore till now.

However, the rep of my left leg, is only 24, which is the experience that I want to share with you, one leg squat training tips! So you might will no surprise that why such a big gap difference

Let’s spare one leg squat to different dimension, so we can assess ourselves and train ourselves comprehensively, the dimension of one leg squat is following four of them: Energy supply system, Neuroadaptability, activation(also known as a warm up) and Basic strength.

Energy supply system is the primary reason why lead such big difference, one leg squat above 15-20 rep usually need about one minute to complete it, so it’s the Lactic acid Glycolysis as a supply system, this kind of supply system provide with your glucose, it’s maintained 1-3 minutes duration. The set of my right leg I complete it used almost 3 minutes so firstly my glucose level went down, once your glucose level went down, you may feel arms heavy and legs weaker, So it will directly affect nerve fatigue. Actually, one leg squat is more neural involvement is needed to help the body maintain balance, as it requires simultaneous coordination of deep stabilizing muscle groups and working muscle groups to complete exercises.

So the first training tips of one leg squat is:

• make sure your glucose intake is enough and provide continuous energy for your body, which it requires high fiber food intake before training, Food reference; Brown rice, oats, high fiber bread, and even fruits with skin

• During training, once you feel leg weak or arm heavy, try intake some monosaccharide, such as Glucose gel, Sport drink, and even just sugar, to maintain your training status, avoid any risk of injury.

An other two dimension is the activation and basic strength:

• Basic strength is It is undoubtedly necessary to have, personally, I will recommend that once you can complete 15 rep of basic squat with two leg, then try to move to one leg squat. However, both leg basic strength unbalance is another reason why make such big difference, due of my training require, my right leg need to take much work more then left, such as jump, kick, step and so on, but as you can do more Supplementary exercises of your weak side to try balance the strength of your legs as much as possible

• Activation, due of one leg squat need to coordinate multiple muscle groups, so before you doing it, make sure you no just focus on your anterior thigh, also your Antagonists which is your hamstring, driving force: Gluteus maximus, stabilize: core muscle group, also, the most important and often overlooked aspect, is your The Gastrocnemius muscle, soleus and tibialis anterior muscles of the lower leg. This is because your feet will come into direct contact with the ground, and any part of your feet will mobilize the above muscle groups to provide you with the most fundamental balance, so I will suggest that try to use the Foam shaft as a Pre training props roll them and do Unilateral Farmer Walking Exercise(for core)to activation these muscles group provide you a better training performance.

Let’s go temple fam! Make your previous self a goal to catch up with, and you will continue to improve! Boom🔥