We want range of motion before strength. Lifting heavy weights makes a strong, lifting heavy weights with full range of motion makes us long and strong. Getting strong is only good if we have the range to use it. We use the ball as a minimum. We need to learn were the bottom is so when we go for our heavy stimulus we don't need the ball. Developing the kinesthetic awareness to find the bottom is critical to our success as we develop. Athletes often miss full range of motion when the weights get heavy, and this is a mistake. When doing a heavy set of back squats for example, make sure to get the hip below the knee. Remember, how heavy was the weight, how far did you move it, how long did it take.
NOW GO GET STRONG.
Workout:
1 mile run
135 pound back squat, 75 reps
1 mile run
