I can remember my favorite leg workout from 2003-8 involved a series of lunges mixed with medicine ball lifts, as well as some single arm DB snatches in different positions. I remember remarking about how I felt better on the basketball court, and the people I trained felt the same way, invariably.
Then I got more smarter.
I listened to how people ‘just need to get strong’ and do no other type of training than their sport.
Except that didn’t translate to better performance, but instead translated to injuries and less suppleness in my hip region. Now….that’s me personally, and I definitely think that people need to get strong first. But how strong is strong enough? Take me for example, I weigh 190-200 lbs depending on the amount of ice cream I’ve had recently. So, if I can comfortably squat 315 for 8-10, should I be worried about getting heavier? I don’t think so. Especially now that I’ve had a couple injuries. For me I’m getting back to my training athletically mindset-which to me means more abilities with submax weights….without entering the dreaded “WTF” exercise is that!
Here are some vids of things I played with yesterday morning, where I’m exploring bottom squat position on one leg, but doing so loaded with just 2x12kg. I’ve found these to greatly help out in getting some right knee rom back to normal(ish), and approaching my left side. Shout out to John Wolf for the twisting descending squat…he calls it the dragon squat. I’ve always been a fan of the curtsy squat, but this pivot into is really cool, very athletic. Not sure I’ve seen the added press to it, but it wouldn’t surprise me if so. These loaded mobility drills are sweet.
And then we have me just doing dumb stuff….but it’s pretty cool
BA training. 
Hy. nice article.and good video. I’m ganne do the stacked TGU as wel tomorrow. looks like fun!