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Old 02-10-2011, 07:22 PM   #21
John Seiler
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Re: How to get big and strong WITHOUT squats?

Reaching lunges might work well for you.

Also, I'm sure it won't be easy to find a sled in the DR and shipping would be prohibitive. If you're remotely handy you can make one out of a wheelbarrow's basket and some pipe for handles.
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Old 02-10-2011, 07:52 PM   #22
Ben Kissam
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Re: How to get big and strong WITHOUT squats?

Besides getting big and strong, I would recommend getting some advice and try to figure out your issue. Being able to squat will in generally make you a healthier person and will help you with all your goals.

I realize that isn't the advice you are focused on, but maybe you will get it fixed at some point and that would be great for every aspect of life.
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Old 02-10-2011, 08:00 PM   #23
Stephen Flamm
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Re: How to get big and strong WITHOUT squats?

Highly recommend Bulgarian split squats - they will build strength, increase hip flexibility, and balance out any asymmetries you may have between legs...
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Old 02-10-2011, 11:49 PM   #24
Damon Stewart
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Re: How to get big and strong WITHOUT squats?

Do heavy power cleans & power snatches 2x/day for 6 weeks. Alternate supplementary pulling movements with pressing. You'll get stronger.
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Old 02-11-2011, 01:11 AM   #25
Jorge Montesinos
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Re: How to get big and strong WITHOUT squats?

**sigh**

In a case like this, what would Jim say?

http://www.youtube.com/watch?v=TUk2zSvTlMo (NOT WFS)
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Old 02-11-2011, 02:31 AM   #26
Henrik Schou Pedersen
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Re: How to get big and strong WITHOUT squats?

Try to google Pavel Tsatsoulines "Bear" program. Huuuge amount of deadlifts 3 times per week. I can't see how that wouldn't put some meat on you.
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Old 02-11-2011, 08:44 AM   #27
Arturo Garcia
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Re: How to get big and strong WITHOUT squats?

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Originally Posted by Aidan Macdonald View Post
You could get a job at a farm.

But really, you should see why the squats hurt. If you can fix that, we can help A LOT more. But until then ... get a job
Why are you telling me to get a job, buddy? I became an engineer at age 21 and have worked full time ever since. I have a wife, a 4 year old, and a 1 year old son, and we all eat food thanks to my job selling equipment to the controls and automation industry of the underdeveloped country I have the bad luck to be living in. Please explain the "get a job" advice and how it could help me with my goals.

To everybody else with helpful suggestions: thank you very much! Those are some varied suggestions right there to keep me thinking! Wow, 6x/week 2x/day power snatches and power cleans! That's one to think about!

I own Power to the People and have read about the Bear program and the insane volume of deadlifts and presses. I am seriously considering this one for the time being while my hip flexor heals.

About the Bulgarian Split Squats: I love them!! When I tried the 70's big program I subbed squats for these, with my front foot elevated a bit for extra ROM, holding dumbells. I did this because of the previous experience of developing the hip flexor pain from heavy squats during SS several months back. I was working up in weight but when it got really heavy (for me) I think I injured my psoas and got hip flexor pain again. I think my form went to heck and I was hyper-arching the lower back too much. I am currently thinking that all of these problems were caused by a tight psoas and me doing the "man belly" Kelly Starret describes in some of his recent mobilityWOD videos. I'm confident (or at least hopeful) that eventually I WILL fix my issues and do heavy squats without problem. I was just looking for a program for the next several weeks until I heal. Until then, squats and bulgarian split squats are out of the question but believe me when I say I love both of them and can't wait to get back on them. It seems I get injured only when I go heavy. If I do thrusters in metcons and that kind of stuff, I don't get injured. Like I said, I've been reading a lot of books and stuff and have been stressing about this for a long time and I think I'm getting somewhere now that I understand a bit more about the psoas and other hip musculature.

Once again thanks to those who understood and offered advice!!!
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Old 02-11-2011, 08:57 AM   #28
Chris Mason
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Re: How to get big and strong WITHOUT squats?

Quote:
Originally Posted by Arturo Garcia View Post
Why are you telling me to get a job, buddy? I became an engineer at age 21 and have worked full time ever since. I have a wife, a 4 year old, and a 1 year old son, and we all eat food thanks to my job selling equipment to the controls and automation industry of the underdeveloped country I have the bad luck to be living in. Please explain the "get a job" advice and how it could help me with my goals.

To everybody else with helpful suggestions: thank you very much! Those are some varied suggestions right there to keep me thinking! Wow, 6x/week 2x/day power snatches and power cleans! That's one to think about!

I own Power to the People and have read about the Bear program and the insane volume of deadlifts and presses. I am seriously considering this one for the time being while my hip flexor heals.

About the Bulgarian Split Squats: I love them!! When I tried the 70's big program I subbed squats for these, with my front foot elevated a bit for extra ROM, holding dumbells. I did this because of the previous experience of developing the hip flexor pain from heavy squats during SS several months back. I was working up in weight but when it got really heavy (for me) I think I injured my psoas and got hip flexor pain again. I think my form went to heck and I was hyper-arching the lower back too much. I am currently thinking that all of these problems were caused by a tight psoas and me doing the "man belly" Kelly Starret describes in some of his recent mobilityWOD videos. I'm confident (or at least hopeful) that eventually I WILL fix my issues and do heavy squats without problem. I was just looking for a program for the next several weeks until I heal. Until then, squats and bulgarian split squats are out of the question but believe me when I say I love both of them and can't wait to get back on them. It seems I get injured only when I go heavy. If I do thrusters in metcons and that kind of stuff, I don't get injured. Like I said, I've been reading a lot of books and stuff and have been stressing about this for a long time and I think I'm getting somewhere now that I understand a bit more about the psoas and other hip musculature.

Once again thanks to those who understood and offered advice!!!
His farm reference was a joke. Here in the states 'farm boys' are stereotyped as being big and strong.

You never answered my question about box squats.

Any program that has you deadlifting several times a week is not a good idea in my opinion unless the intensity is quite low or highly varied.
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Old 02-11-2011, 10:13 AM   #29
Arturo Garcia
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Re: How to get big and strong WITHOUT squats?

Oh, if that's the case I'm sorry, the language barrier must have prevented me from noticing it was a joke.

Chris: Around May last year, when I was doing SS and got a similar pain right under the left hip bone, I read about box squats and thought about trying them, and did try them once. Unfortunately, they still hurt, but then again, once I do get this pain, it hurts to squat an empty bar. But I never tried them while healthy. But loocking back and seeing that first squats did it, and later bulgarian split squats did it again, I suspect until I fix whatever is wrong, any type of heavy squatting motion will cause this pain.

The Bear program has you doing 5 reps with a weight you can do 7 with. Rest, and do 5 reps with 90% of that original weight. Rest again, and then you do 10-20 sets of 5 with 80% of the original weight. And this is to be done 3x/week. You just do that and presses (same set/rep scheme). Well, technically it's barbell Bent-presses but from what I've found people have subbed those for standing presses or bench presses. I was thinking of doing presses since my press is my weakest upper body lift. I've found a few testimonials of people gaining mass and strength with this, but maybe not enough to fully convinceme, heh heh. My deadlift is also weak (well, what isn't!?) and I can do those so I thought this would be a proper program for a few weeks until I heal.

Since I'm almost sure this is due to a tight psoas I'm gonna follow a protocol I found in a book to loosen the whole hip musculature. The thing is, since it's currently quite tender (it hurts a bit if I do a plank for example, but not an L-sit which is much tougher for me), I can't stretch it 'cause it wont heal. My plan is to let it heal (no squatting or anything until it does), then stretch it a lot with the new stretches I've found after hours and hours of surfing the web and reading stuff and e-mailing (bothering) people with questions.. and then I'll try squatting again. Probably the 70's big program (this time as prescribed) as I liked it a lot. Sorry I don't want to make this thread suitable for the "injuries" section, heh. I was just looking on opinions for programs without squats. Most everyone suggested doing all other compound lifts which I kindof already knew, I was looking for specific schedules and rep/sets people followed and got results. But apparently people either train with squats, or only do curls and tricep kickbacks - there is no in between!
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Old 02-11-2011, 10:29 AM   #30
Arturo Garcia
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Re: How to get big and strong WITHOUT squats?

This guy describes what seems to be the EXACT pain I get: WFS from this same forums: http://board.crossfit.com/showthread.php?t=26553

All I found is this, in other forums too... people asking about the problem but no definite answers.
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