Kick sets for those with bad knees ...

What exercises have you done and what are you planning to add? Thanks. I believe that my knee issues were mostly related to a) muscle unbalance and b) loose articulation. Quads muscles being way to strong compared to back leg muscles. Of course, having dislocated my knees 3 times when I was in my teenage certainly did not help, explaining why the articulation became loose, thus unstable. Over the last 10 years, I have done mostly a modified leg press (well they call it H Sqat) which targets the glutes and back leg muscles more than Quads, I have systematically avoided Leg Extension and included Leg Curl (to create this balance between back leg and front leg strength). Between 2000 and 2008, I could not Squat. Very sharp pain underneath the knee pallet, like an electrical shock. Since 2009 I can (with very light weight). For season 2009-2010 I intend to modify my weight resistance menu in the following manner: - Increase Leg Curl number of sets and resistance, so that I can... - ... introduce the Leg Extension (flutter kick) without screwing up the balance (between back leg and front leg muscles) - Start adding more weight and sets for pure Squats (in preparation for breaststroke kicking) All this, I hope, will tighten up the knee articulation even more, allowing me (hopefully) to support repeated heavy kick and turns/push off the walls. You may have noticed that I did not do any (self) researches on hip abductors/adductors. I don't know if that would have help or not. Maybe for breaststroke kicking I don't know. Final note about breaststroke kicking. I am not fool. This is a highly dangerous exercise for me. I will actually kick breaststroke only when I really need it, otherwise I'll substitute fly kicking when doing the full stroke. This will be beneficial for my pulling anyway. If I manage to complete the full season without being seriously injured, next year I may add more Breaststroke kicking. In other words, I'll be very progressive in incorporating it. May I finish with an anecdote? Like you know, us, males, tend to compare each others when come to our ability to lift heavy weights. I have always been very weak compared to those big gym power lifter guys. Being 5'10 and weighting 150pounds, my top bench press performance doesn't exceed 1 plate and a half. Same goes with all other exercises except for two machines: Leg Extension and Lat Pulldown. And on the leg extension, back to the days I was training this, I could go up to 2 plates on each side (90pounds per leg) and manage sets of 12 like this. I have never seen any of these bodybuilders matching me at this. That outstanding ability came from years of hard free style kick sets during my childhood and teenage.

What exercises have you done and what are you planning to add? Thanks. I believe that my knee issues were mostly related to a) muscle unbalance and b) loose articulation. Quads muscles being way to strong compared to back leg muscles. Of course, having dislocated my knees 3 times when I was in my teenage certainly did not help, explaining why the articulation became loose, thus unstable. Over the last 10 years, I have done mostly a modified leg press (well they call it H Sqat) which targets the glutes and back leg muscles more than Quads, I have systematically avoided Leg Extension and included Leg Curl (to create this balance between back leg and front leg strength). Between 2000 and 2008, I could not Squat. Very sharp pain underneath the knee pallet, like an electrical shock. Since 2009 I can (with very light weight). For season 2009-2010 I intend to modify my weight resistance menu in the following manner: - Increase Leg Curl number of sets and resistance, so that I can... - ... introduce the Leg Extension (flutter kick) without screwing up the balance (between back leg and front leg muscles) - Start adding more weight and sets for pure Squats (in preparation for breaststroke kicking) All this, I hope, will tighten up the knee articulation even more, allowing me (hopefully) to support repeated heavy kick and turns/push off the walls. You may have noticed that I did not do any (self) researches on hip abductors/adductors. I don't know if that would have help or not. Maybe for breaststroke kicking I don't know. Final note about breaststroke kicking. I am not fool. This is a highly dangerous exercise for me. I will actually kick breaststroke only when I really need it, otherwise I'll substitute fly kicking when doing the full stroke. This will be beneficial for my pulling anyway. If I manage to complete the full season without being seriously injured, next year I may add more Breaststroke kicking. In other words, I'll be very progressive in incorporating it. May I finish with an anecdote? Like you know, us, males, tend to compare each others when come to our ability to lift heavy weights. I have always been very weak compared to those big gym power lifter guys. Being 5'10 and weighting 150pounds, my top bench press performance doesn't exceed 1 plate and a half. Same goes with all other exercises except for two machines: Leg Extension and Lat Pulldown. And on the leg extension, back to the days I was training this, I could go up to 2 plates on each side (90pounds per leg) and manage sets of 12 like this. I have never seen any of these bodybuilders matching me at this. That outstanding ability came from years of hard free style kick sets during my childhood and teenage.