Using statics for NLC/SLS Strength

[Robert Chapman]

One thing I haven't seen discussed on the forum is the concept of using static holds for time in order to build lower body strength.

The FSPs (L sit, FL, etc) have been excellent IMO for building upper body and abs strength.

Has anyone experimented with a static progression for NLC?

As in - gradually decreasing the amount of piking, and increasing the depth of ROM at each "stage" - and working each stage as a static hold at 50% of max time in an SSC.

For me, even getting a couple decent NLC reps is a real challenge, and I don't feel like I can effectively do 3 sets of 3 with any real ROM.

The same question could apply for building ROM in the SLS/Pistol.

Thanks!

[Aaron Griffin]

I started doing them from a chair. Worked up to about 3x10 per leg, and then switched to a lower object

[Ian Legrow]

I have heard the Horse STance is a great static exercise for legs. I have done it when i used to take Ken-po martial arts. If its too easy, try it on one leg in the SLS form. that is all i can really think of tho

[Robert Chapman]

Thanks!

Phrak - did you mean SLS or NLC?

[Aaron Griffin]

Phrak - did you mean SLS or NLC?

I meant SLS, sorry.

[Blairbob]

I've often used the format of building up to 60s in the bottom position of a SLS with gymnasts but for many of them this is either balance or flexibility issues rather than strength.