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Old 01-31-2007, 04:00 AM   #1
bluto
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Warming up the Knees?

When training DC stlye, how do you guys warmup for quads?

I have had trouble with my right patella tendon for over 3years now ( a old rugby injury ), and have always done quad extentions prior to squats etc to help warm both knees. I have found that this helped alot.
When doing both calves and hammstrings before quads on leg day, do you then go straight into squats or hacks etc??? Or is it ok to do some extentions first????
I would usually work up to the stack, do 30+ reps each set.
For me 6-8 full reps with knee wraps on squats would mean a work weight of 260kg, so i need my knees and quads warm and ready.
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Old 01-31-2007, 09:29 AM   #2
N8IA
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best thing that has worked for me. this is from a Dante post a while ago.
#1 shorts under my jogging pants
#2 menthol rub to the knees before you go out the door
#3 five min on the bike
#4 light stretches
#5 leg press one plate 30x 2 plates 20x 3 10x
little more stretch and i am ready to go.
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Old 01-31-2007, 09:42 AM   #3
buldooser
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260kg for 8 reps, damn thats heavy. 245kg x5(full reps, high bar, with wraps and belt) is best I have done, but since I started dc my squat poundages are much lower they used to be.For me is really hard to squat heavy when I train hams before squat.
I feel that knee area is pretty warm after leg curls so I start with 60kg then 100 and so on. I am not trying to be an expert , but I think that if you feel that you have to do extensions to keep your knees healthy, then do it, hell, I start every workout with rev hypers.
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Old 01-31-2007, 01:01 PM   #4
Big Jay
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I wear sweats over my shorts (I always wear shorts when working legs). I get on the bike for 5 minutes or so. Then i do some stretches. Not much more you can do really.
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Old 01-31-2007, 07:55 PM   #5
HouseOfAtlas
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I found out that when I stopped doing leg extensions, my knees got better.

Also, I would take your time and warm-up on the bike. There have been days where I just stayed on the bike for 10,15, or 20 minutes until I felt warmed up. You shouldn't really pick a time on how long you are on the bike. Just keep going until you feel "ready".

Living in Minnesota, I go for about 10 minutes on the bike during winter time compared to 3 or so minutes in the summer.
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Old 02-02-2007, 06:39 PM   #6
bluto
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Knees

Thanks for the advice guys, I dont find doing hi-rep squats harder after hammies and calves( Have squated 340kg in a IPF powerlifting meet) but doing extentions after those two then squats has made workouts a bit long. Il have to try skipping them-i always use the bike before i begin any workout and wear long tights ( called "skins" over here, really awesome brand worn by runners) and neoprene knee things.

Its just my right knee thats the problem, done it back when i was like 85kg(190pnds) playing rugby and also used to do 100m track in summer- its called jumpers knee or sumthing.

Why does DC recommend doing hams and calves before quads? Is it to take those muscles out of the equation so that only the quads muscles are left to do the work during the squat? or??

Last edited by bluto; 02-02-2007 at 06:43 PM.
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Old 02-02-2007, 08:14 PM   #7
Massive G
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I have alsways done the following to warm up the knees...
Worn Pants
Done 5 minutes of cardio-usually the elliptical or stepper
light leg extensions
done hamstrings first
(not big on the menthol rub because of the smell)
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Old 02-02-2007, 08:15 PM   #8
Massive G
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And I can tell you that as someone who has had a completely torn patella tendon rupture (from a missed step on a winding stair case) surgery painful rehab..the above protocol works very well even now.
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Old 02-04-2007, 06:06 PM   #9
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I like to do Pavel Tsatsouline joint warmups
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