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Martins Licis uses zombie squats to recover from an accident



That the world’s strongest man, Martins Licis, is rehabilitating an injury is not surprising, given the bumps and bruises that come with the territory as a strong elite man. But the nature of his pain is unusual – Licis was hit by a car while riding a bicycle. Along with a wound that required sutures on his left elbow, he injured his left shoulder and injured his tailbone.

But while he’s still recovering from the hit, he hasn’t stopped training. He recently met with Dr. Aaron Horschig, DPT from Squat University, to improve his squat form. And in his final workout, a “Pulling Day”

; where he focused on working the back of his body. He starts with a pull-up attempt.

“Pull-ups didn’t go as planned, so I did some isometric moves. And they felt really good,” he says.

Next, he moves on to zombie squats (a move he demonstrated in training a few weeks ago that is a maximum of 407 pounds), using a light weight, higher rep plan that feels better for his restful body .

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“I do very light squats to keep the frequency high because I am currently unable to push weights that hard. So instead of increasing the intensity, I’m going to increase the frequency,” he says. “Do it often, not too hard, not too hard. This frequency should get my nervous system going so hard that I can hit it hard when my tailbone heals.”

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By reinforcing the movement pattern even when the weight is low (for him), he ensures that he will stay in top shape once his body is healed

He starts off easy and works his way up to 264 pounds and eventually up to 352 pounds.

Next, he moves on to the deadlift, crushing 3 reps of 440 pounds before switching to 264 pounds bent over rows. He ends the workout with “biceps, abs and delicious food”.

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