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6 weeks out....need big legs!

  • 24-07-2009 4:14pm
    #1
    Registered Users, Registered Users 2 Posts: 1,191 ✭✭✭


    Ok so im getting surgery - ACL reconstruction - in 6 weeks. Basically the surgery involves taking a piece of my hamstring out to reconstruct the ligament so the physios have advised that my leg be as big and strong as possible to help the rehab post op.


    This is what my current program looks like:

    Mon - chest & arms + 20 mins interval on bike/rower

    Tues -squats/lunges/deadlifts/hamstring curls

    Wed - 2 hr cycle

    Thurs - back & shoulders + 20 mins interval on bike/rower

    Fri - squats/lunges/deadlifts/hamstring curls


    The squats and deadlifts are being done for 4 x 8 at 70kg or about 60% of my 1RM.

    Is this the right way to go about maximising the growth in my legs before the op? My hamstrings are always fried so i only train them twice a week.

    Has anyone any suggestions for good single-leg exercises for the quads and hamstrings?

    I cant run or play sport so the belly is starting to appear, trying to clean up my diet so i dont balloon post op but thats a whole other post:D


Comments

  • Moderators, Arts Moderators, Recreation & Hobbies Moderators, Sports Moderators Posts: 9,588 Mod ✭✭✭✭BossArky


    narwog81 wrote: »
    Has anyone any suggestions for good single-leg exercises for the quads and hamstrings?

    http://www.exrx.net/WeightExercises/Quadriceps/DBSingleLegSplitSquat.html

    Do these with just bodyweight first so you don't fall over :pac:


  • Registered Users, Registered Users 2 Posts: 65 ✭✭spence101


    Hi, I went through the aul ACL reconstruction around three years ago and your leg really has to be at its maximum strenght because post op your quad and surrounding muscles shrink considerably.

    Single leg exercises: the best would be the single leg raise with an ankle weight and holding for a minute and repeating.

    My physio recommended cycling as the best way of developing these muscles and a fair amount of swimming. i really would recommend having access to a pool because post op you will not be able to do any running for 3 months so i found swimming to be the best exercise.

    Post op the most important thing is simply to listen to your physiotherapist, if you follow their instructions your recovery will be quick and relativatly painless. Personally I was walking without crutches after a week, swimming after a few weeks running after 3 months, football training after six months and was playing competitive football soon after that.

    Oh yeah its a great idea to clean up your diet, i did balloon post op, great fun trying to get rid of that belly!!

    Good Luck with the recovery!


  • Registered Users, Registered Users 2 Posts: 1,220 ✭✭✭boredatwork82


    I don't know if these are any use to you. We got a bunch of 1 leg exercises as part of our pre-season rugby program.

    Single leg Squats - Put your back foot up on a bench, with a barbell across your shoulders. Just make sure your front leg is a good bit forward. not sure if this is suitable as it requires a lot of balance.

    Step-ups - Straight forward step up onto a bench with a barbell/dumbells. LEave one leg on the bench for ten, and go up and down with the other and alternate.

    And then reverse lunges - again with some weights.


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