Post by Tim on Feb 8, 2006 18:45:07 GMT -5
*** Here is a great exercise to help build up the VMO muscle.. this was written by Dave Tate
TKE’s (Terminal Knee Extensions) - Elitefts.com
asp.elitefts.com/qa/default.asp?qid=33895&tid=115
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Category: Pre-habitation
Muscles Targeted: Quads
Exercise Description: Every movement has its story and this one is no different. I was first shown this movement 14 years ago at a post-rehab seminar. After the seminar I spent some time with the speaker and asked what movements I should add into my program to keep me from getting injured. After some time explaining what I do (it seems no one knows the difference between bodybuilding, strongman, weight lifting and powerlifting) he gave me a list of three different things. Terminal knee extensions was one of them.
Did I do them? No. Why should I? My knees felt great.
So now we move ahead a few years later. While at the gym one day, thingy Hartzell comes in. For those who don't know thingy, he's known as the Band Man. thingy is the founder and owner of Jump Stretch and knows more about training with bands than anyone on this planet. There's a hell of a lot more you can do with bands than placing them around barbells. thingy is known for getting athletes back in action with some of his special band training methods. He has several videos on band movements for sports, flexibility and strength (see http://www.elitefts.com).
One of the first things he showed me was a TKE with bands. I was told that with the way we squat (mostly hips and hamstrings) that we needed to address the VMO (Vastus Medialis or what's known as the "tear drop" muscle) or we'd be looking at problems down the line.
Did I listen? No. Why should I? My knees felt great.
Five years later I place a call to a dear friend of mine who's known for great rehab training methods. I tell him I just messed up my knee squatting with the SS Bar for a max a couple weeks ago and it wasn't getting better. I made a trip up to see him and after a few tests it turned out I was okay, but my VMO wasn't firing correctly and this was causing most of my knee problems. I had a huge imbalance problem.
Guess what I was told to do? You got it: TKEs. Did I listen? Hell yes I listened!
Don’t make the same mistake I did. Add a couple sets of these into your program twice a week. It won’t hurt you and could actually prevent future problems. I'm not sure it would've helped avoid my knee problem (I had bad form with max weight; something will always give), but I wished I would've been doing this because it might've made a difference.
To do a TKE you need a light or average Jump Stretch Band (www.elitefts.com or http://www.jumpstretch.com.) Other bands may work as well. Choke it around a power rack post or any other stable object at knee height. Wrap the other end of the band around your knee. Walk back so the back is pulling at the back of your knee. With your heel on the floor, bend and flex your knee.
When you flex make sure to contract your quad as tight as you can for a one or two count. You'll want to do 15-20 reps for a couple sets of each leg. This is also a great warm-up if your knees tend to bother you. With all rehab work, if you're seeing a doctor or therapist you'll need to run this by him first to make sure you won't screw yourself up more.
Yeah, I know this is a stupid movement. I also hate this kinda crap. I was born to go heavy and stuff like this kills me to do. But you know what? We still need to do it.
Training Mistakes:
Letting your heel come off the ground.
Not stepping back to tighten the band.
Rushing the movement. Keep the movement slow and controlled with a tight contraction at the finish position.
Not doing them at all!
TKE’s (Terminal Knee Extensions) - Elitefts.com
asp.elitefts.com/qa/default.asp?qid=33895&tid=115
--------------------------------------------------------------------------------
Category: Pre-habitation
Muscles Targeted: Quads
Exercise Description: Every movement has its story and this one is no different. I was first shown this movement 14 years ago at a post-rehab seminar. After the seminar I spent some time with the speaker and asked what movements I should add into my program to keep me from getting injured. After some time explaining what I do (it seems no one knows the difference between bodybuilding, strongman, weight lifting and powerlifting) he gave me a list of three different things. Terminal knee extensions was one of them.
Did I do them? No. Why should I? My knees felt great.
So now we move ahead a few years later. While at the gym one day, thingy Hartzell comes in. For those who don't know thingy, he's known as the Band Man. thingy is the founder and owner of Jump Stretch and knows more about training with bands than anyone on this planet. There's a hell of a lot more you can do with bands than placing them around barbells. thingy is known for getting athletes back in action with some of his special band training methods. He has several videos on band movements for sports, flexibility and strength (see http://www.elitefts.com).
One of the first things he showed me was a TKE with bands. I was told that with the way we squat (mostly hips and hamstrings) that we needed to address the VMO (Vastus Medialis or what's known as the "tear drop" muscle) or we'd be looking at problems down the line.
Did I listen? No. Why should I? My knees felt great.
Five years later I place a call to a dear friend of mine who's known for great rehab training methods. I tell him I just messed up my knee squatting with the SS Bar for a max a couple weeks ago and it wasn't getting better. I made a trip up to see him and after a few tests it turned out I was okay, but my VMO wasn't firing correctly and this was causing most of my knee problems. I had a huge imbalance problem.
Guess what I was told to do? You got it: TKEs. Did I listen? Hell yes I listened!
Don’t make the same mistake I did. Add a couple sets of these into your program twice a week. It won’t hurt you and could actually prevent future problems. I'm not sure it would've helped avoid my knee problem (I had bad form with max weight; something will always give), but I wished I would've been doing this because it might've made a difference.
To do a TKE you need a light or average Jump Stretch Band (www.elitefts.com or http://www.jumpstretch.com.) Other bands may work as well. Choke it around a power rack post or any other stable object at knee height. Wrap the other end of the band around your knee. Walk back so the back is pulling at the back of your knee. With your heel on the floor, bend and flex your knee.
When you flex make sure to contract your quad as tight as you can for a one or two count. You'll want to do 15-20 reps for a couple sets of each leg. This is also a great warm-up if your knees tend to bother you. With all rehab work, if you're seeing a doctor or therapist you'll need to run this by him first to make sure you won't screw yourself up more.
Yeah, I know this is a stupid movement. I also hate this kinda crap. I was born to go heavy and stuff like this kills me to do. But you know what? We still need to do it.
Training Mistakes:
Letting your heel come off the ground.
Not stepping back to tighten the band.
Rushing the movement. Keep the movement slow and controlled with a tight contraction at the finish position.
Not doing them at all!
