Jan 11, 2011

The fight continues! Plyo is working on his leg power

Legs are important. Ask any good athlete running, jumping or throwing. Ask any good bodybuilder and they will tell the same thing. Legs matter!! Ask the young kids at the gym and the chance is they doesn't train legs at all. I like legtraining, but it also is a real battle. It can be so hard but in the end so revarding.

I train legs in three different ways. Bodybuilderstyle with lots of reps, sets and exercises. Powerlifterstyle with heavy lifts and the big compound exercises. And explosive style with the olympic lifts and other explosive moves. All three is equally important in my eyes.

A bodybuilderstyle workout starts out with building up a set of squats. Gradually adding plates and lowering reps until I reach my final set and failure. I repeat with stifflegged deadlifts the same way. After that I just throw in bunch of reps on the legpress, legext and legcurl, before finishing of with walking lunges. Get the picture. You have seen it before in all the bodybuilding movies.

A powerliftingstyle workout is more focused on heavy lifting. I start with the squats and do a couple of warmups before doing 3-5 heavy sets on my target weight. Repeat for deadlift. Then throwing in either the frontsquat, jumpsquat, bottom position squat or dumbbell squats. Finish off with either the hacklift or the legpress, two or one leg.

An explosivestyle workout starts out with snatches, then doing som jumpsquats or pushpress. Trying to keep the weigths down and the speed up. I also include boxjumps, jumping lunges and dumbell snatches. I rarely do the heavy clean and jerk lift, but I include that as well now and then.

A typical workout might look like this:

Squats (full) - 12x110lbs, 10x180lbs, 10x240lbs, 8x310lbs, 3x380lbs, 2x400lbs
Stifflegged deadlift - 10x240lbs, 8x310lbs, 6x380lbs, 4x440lbs, 2x480lbs
Legpress - 12x850lbs, 12x850lbs, 12x850lbs
Seated legcurls - 12x220lbs, 12x220lbs, 12x220lbs
Walking lunges - 30steps x140lbs for 2 sets

Squats: http://www.youtube.com/watch?v=T8NdXv2EqGU
Jumpsquats: http://www.youtube.com/watch?v=XhaNf6Jl92A
Bottomposition squat: http://www.youtube.com/watch?v=52uIbkC8bGA
Frontsquat: http://www.youtube.com/watch?v=V2JVleuCrQ0
Jumpsquat: http://www.youtube.com/watch?v=j9cHSvars3U
No lockout squats: http://www.youtube.com/watch?v=5hfCbRJf-wc
Overhedsquat: http://www.youtube.com/watch?v=kke58vAP46c
Deadlift: http://www.youtube.com/watch?v=mZpKmWJK1-Y
Overhead press: http://www.youtube.com/watch?v=kke58vAP46c
Box jumps: http://www.youtube.com/watch?v=nFXmx90D4uc
Legpress: http://www.youtube.com/watch?v=siEGhdLbewk
Step-up: http://www.youtube.com/watch?v=4vxBsVcH7j0
One leg legpress: http://www.youtube.com/watch?v=RCAoYXn942c
Bulgarian split: http://www.youtube.com/watch?v=C0oMQXEwSac
Dumbbell snatches: http://www.youtube.com/watch?v=N-wlaFs1fYI
Leg extension: http://www.youtube.com/watch?v=XP7b3UNcHSs

And if you really are inf or a challange. Try these moves by my buddy Timo and tell me how it went!

6 comments:

  1. You're welcome. Keep up the good work :-)

    ReplyDelete