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by pdellorto
Tue Aug 18, 2015 5:50 pm
Forum: General
Topic: Unilateral vastus lateralis exercises
Replies: 7
Views: 6396

Re: Unilateral vastus lateralis exercises

I figured I'd add an update. I've been using: Single-leg band-resisted leg extensions (toe pointed in as I come to the top) Close stance squats (3 sets of 10-12 per day, feet about 1" apart, toes forward) Close-stance kettlebell cleans (feet shoulder width apart) These seem to be working. My knee is...
by pdellorto
Thu May 28, 2015 7:36 pm
Forum: General
Topic: Unilateral vastus lateralis exercises
Replies: 7
Views: 6396

Re: Unilateral vastus lateralis exercises

Have you tried just simply putting a miniband round your knees when you squat? My girlfriend had a problem with one of her knees tracking in when she squatted, the band round the knees made a big difference. I've tried that, but I always end up with an aching knee afterward. I think this is because...
by pdellorto
Tue May 26, 2015 2:37 pm
Forum: General
Topic: Unilateral vastus lateralis exercises
Replies: 7
Views: 6396

Re: Unilateral vastus lateralis exercises

I found this helpful:

https://www.t-nation.com/training/bulk- ... s-and-tris" onclick="window.open(this.href);return false;

It mirrors what I've been trying already - close stance squatting - and gives me a nice idea when/if I get my hands on a leg extension.
by pdellorto
Mon May 25, 2015 9:46 am
Forum: General
Topic: Unilateral vastus lateralis exercises
Replies: 7
Views: 6396

Re: Unilateral vastus lateralis exercises

Thanks for the answer. Why low bar on the squats for the v.i.? Side lunges are an issue, because they take stability I don't have yet thanks to the imbalance I'm hoping to correct. If I find something that works, I'll post about it for sure. For now, I'm doing very close stance squats, but it's hard...
by pdellorto
Sat May 23, 2015 12:56 pm
Forum: General
Topic: Unilateral vastus lateralis exercises
Replies: 7
Views: 6396

Unilateral vastus lateralis exercises

Hi guys, very long time no see. To make a long story short, I need to find an isolation (or at least emphasizing) unilateral exercise for the vastus lateralis. My v.l. is pretty much underdeveloped on one side, and the imbalance between my vastus lateralis and vastus medialus is causing my knee cap ...
by pdellorto
Wed Mar 26, 2014 8:00 am
Forum: Online Journals
Topic: Peter's MMA & strength training log
Replies: 2120
Views: 441404

Re: Peter's MMA & strength training log

3/16/14

Foam rolling (calf only)
by pdellorto
Wed Mar 26, 2014 7:56 am
Forum: Online Journals
Topic: Peter's MMA & strength training log
Replies: 2120
Views: 441404

Re: Peter's MMA & strength training log

3/15/14

AM:
Pushup - 20, 18, 16, 14, 12, 10
Box Squat - 20, 18, 16, 14, 12, 10, 1 minute rest

***

90 total of each. My goal was to keep going past 10, but I wasn't recovered enough yet.
by pdellorto
Wed Mar 26, 2014 7:55 am
Forum: Online Journals
Topic: Peter's MMA & strength training log
Replies: 2120
Views: 441404

Re: Peter's MMA & strength training log

3/14/14

Rest day.
by pdellorto
Wed Mar 26, 2014 7:52 am
Forum: Online Journals
Topic: Peter's MMA & strength training log
Replies: 2120
Views: 441404

Re: Peter's MMA & strength training log

3/13/14

PM: Mobility DVD + foam rolling.
by pdellorto
Wed Mar 26, 2014 7:50 am
Forum: Online Journals
Topic: Peter's MMA & strength training log
Replies: 2120
Views: 441404

Re: Peter's MMA & strength training log

3/12/13

Rest day.
by pdellorto
Wed Mar 26, 2014 7:47 am
Forum: Online Journals
Topic: Peter's MMA & strength training log
Replies: 2120
Views: 441404

Re: Peter's MMA & strength training log

3/11/13

Caught a cold.
by pdellorto
Wed Mar 26, 2014 7:45 am
Forum: Online Journals
Topic: Peter's MMA & strength training log
Replies: 2120
Views: 441404

Re: Peter's MMA & strength training log

3/10/14 Warmup: Foam rolling, mobility drills, band work 1a) Bulgarian Split Squat - 3 x 10e x 5# DBs 1b) Lateral Lunge - 3 x 10e x bw 2a) Pushup - 3 x 15 x bw 2b) TRX Row - 3 x 15 x bw 3a) Prowler (H) - 3 x 2db x E+70 3b) Barbell Curl - 3 x 15 x 45 3c) Triceps Pushdown - 3 x 15 x #12 4) BPA - 100 *...
by pdellorto
Wed Mar 26, 2014 7:43 am
Forum: Online Journals
Topic: Peter's MMA & strength training log
Replies: 2120
Views: 441404

Re: Peter's MMA & strength training log

3/9/14

Very sick - vomiting, fever, etc.
by pdellorto
Wed Mar 26, 2014 7:41 am
Forum: Online Journals
Topic: Peter's MMA & strength training log
Replies: 2120
Views: 441404

Re: Peter's MMA & strength training log

3/8/14

Rest day.
by pdellorto
Wed Mar 26, 2014 7:38 am
Forum: Online Journals
Topic: Peter's MMA & strength training log
Replies: 2120
Views: 441404

Re: Peter's MMA & strength training log

3/7/14

Rest day.