Follow up part 1 with this leg workout. This workout will enhance explosive power, build mass and strength in the quad, hamstrings and calves.
Exercise 1 – Box jumps
Start from a stationary object so that you cannot “benefit” from the stretch reflex induced by the eccentric part. This makes the exercise more difficult and will, as a result, yield better explosive power gains. Do 5 sets of 6 reps and rest about 2-3 minutes between sets.
Exercise 2 – Step ups
This exercise is great for enhancing sprint performance because it mimics the starting position of the sprint. It’s also more of a quad dominant exercise and is great for building size and strength in the quad and well as the glute and upper hamstring.
Do 3 sets of 10 reps. 3 min rest between sets.
Exercise 3 – Hamstring curls with internal rotation
Apart from looking a bit awkward, this exercise is great for isolating the hamstring. Rotating your leg inwards enables the exercise to strengthen the ligaments of the knee. Research found that hamstring curls with internal rotation reduced knee laxity in athletes, thus enhancing stability.
Do 3 sets of 8 reps and squeeze at the top. 2 min rest between sets.
Exercise 4 – Jumping rope (Tabata style)
Lastly, perform jumping rope to improve endurance and fitness as well as calve explosiveness and foot strength.
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