Kenny--How do you do step-ups. I have done them 2 ways.Jungledoc,
I perform them in a multitude of ways.
One is standing facing the box, stepping forward and up. My issue with this is that I tend to use the momentum of the forward movement to give myself a boost off the floor with the back foot. The movement is meant to work the forward leg, after all.
[u]Momentum Step Up[/u]
I perform that way at times. I get a little drive off my back foot.
I see this as being similar to getting a little recoil/bounce out of the hole in a regular squat.
Plyo Step Ups
Sometimes I accentuate the momentum by lifting my leg up above the box and then slamming it into the box.
This elicits the stretch refex.
Running Step Ups
Some times I take a step back and then drive forward like I am running up steps. This generate more of the stretch reflex.
Running bleachers would be and easier method of doing this.
The second way that I have done them, and that I like better, is to stand beside the box, place the foot up on the box and pause a moment before pushing up with the leg that is on the box. I actually feel this as more of a "step down", bending the upper leg until the lower leg touches the floor, then pushing back up. It feels more like a squat to me. My only issue with this is that if I use a high box, it seems to stress my knees a bit.Dead Stop-Paused "No Momentum" Step Ups
I do these. I've found that coming up on the toes of your back foot, holding and beginning from a dead stop eliminates most of the momentum in the Step Up.
Most people usually lifter their back foot rolling forward onto thier toes to generate momentum. Thus, starting out with a dead stop on the toes of your back foot eliminates most of that moementum.
Lateral Step Ups
I like this one as well, it works the muscles in the leg differently.
Tabata Protocol Step Ups
For those who want to pump their legs and lungs at the same time and blow your heart rate through the roof, this works.
Perform 4 sets of 6-8 Repetitions with Step Ups with each leg.
That means 4 sets with your right and 4 sets with your left leg.
1) Perform 6-8 reps with the right leg.
2) Perform 6-8 reps with the left leg.
Each set will take you close to 30 seconds.
So, you'll end up performing Step Ups NON-Stop for 4 mintues Total. (4 Sets Right Leg + 4 Sets Left Leg = 8 Sets X 30 seconds = 480 seconds/4 minutes)
That means that after working your left leg, your right leg gets 30 seconds of rest.
After working the right leg your left legs get 30 seconds of rest.
Your heart and lungs get NONE!
Band Step Ups
Step Ups have an Ascending Strength Curve. The higher you go the stronger your are due to better leverage.
In Ascending Strength Curve movement like Step Ups, the muscles are overloaded in the bottom of the movement.
However, no overload occurs in the top part of the movement.
By using a band during Step Ups, you obtain more overloading with the muscle in the top part of the exercise.
Attaching The Band
1) Loop on end around your left shoulder on your trap.
2) Loop the bottom of the band to your right foot.
As you Step Up, you get more resistance.
Different band strengths provide you less/more resistance.
You can also hold a dumbbell in your hand while wearing the band.
There are other ways to use a band for Step Ups. However, this is quick and easy.