Advertisement
If you have a new account but are having problems posting or verifying your account, please email us on hello@boards.ie for help. Thanks :)
Hello all! Please ensure that you are posting a new thread or question in the appropriate forum. The Feedback forum is overwhelmed with questions that are having to be moved elsewhere. If you need help to verify your account contact hello@boards.ie
Hi there,
There is an issue with role permissions that is being worked on at the moment.
If you are having trouble with access or permissions on regional forums please post here to get access: https://www.boards.ie/discussion/2058365403/you-do-not-have-permission-for-that#latest

Lower body sleds excercises

  • 20-11-2012 2:06pm
    #1
    heroics
    Registered Users, Registered Users 2 Posts: 1,878 ✭✭✭


    Hi I'll try to keep this short.

    I am male 32 years old 5'10 and 12 stone 4. I play Gaelic football (wing back) and Hurling during the summer and Rugby (Full Back/Wing) during the winter. Still over lapping at the moment.

    In August I hurt my hip. I went to Santry sports Clinic and got scans etc and the specialist looked at them. I got a cortizone injection and He told me to play away. At the same time he told me not to do any squats/deadlifts box jumps until after christmas. He did say that I could do sled work if I wanted to work on my lower body but just to give the hips a break from the squatting movement. I have had no problems with my hip since :) but don't want to tempt fate by starting to squat etc.

    Currently my program is as follows not too sure of the names for some of them
    Monday - Chest/Back 3x6
    Bench Press, Pullups, Incline BP, Single arm Row, Flys, Bent over Row, Weighted Pressups and close Grip row. Approx 45 mins

    Tuesday - Rugby Training

    Wednesday - Shoulders/Arms 3x6
    BB Shoulder press, Bicep Curls, Front raises, Upright Row, side raises, weighted Dips, Shrugs and Skull Crushes Approx 45 mins

    Thursday - Rugby Training

    Friday/Sat/Sunday - Most weeks I play 2 matches rugby/Gaelic Football/Hurling

    I want to add in some lower body weight exercise as before I injured my hip I was doing 1 day of lower body (Squat, Step ups, Dead lift, box jumps, side jumps and lunges) I found these really helped, I was quicker and more explosive off the mark. It is killing me that I am not allowed to do these at the moment as I really enjoyed the squats deadlifts and box jumps in particular.

    I was thinking of adding in some sled work on the Monday and Wednesday sessions since I would be recovered enough for the game on Fri night and Saturday.

    Would this be a good idea or should I just do the legs on Monday and maybe move the monday session to a Sunday?

    What excercises would you recommend to do with the sleds (Distance,reps,weight etc)

    Thanks In advance sorry for the length of the post just trying to give as much information as possible. If I left anything out please ask.


Advertisement