Thursday, 13 May 2010

Athletic Leg Training

Im sure you have all seen those powerful athletes with huge legs that seem to achieve superior levels of speed, power and agility on the athletics field but how do they achieve this?

Yes I know your going to say train hard but its more than that, its about how they train.

Bodybuilders and other types of weight lifters tend to stick to leg exercises that train both legs in tandem, truth be told your better off training each leg individually.

How to carry out athletic leg training

Take compound exercises that use free weights the modify them so only a single leg is used in the exercise, for example:

Instead of carrying out the squat, use dumbbells and carry out the Bulgarian split squat, its so much more challenging and your legs will tuly benefit.

So what does an athletic leg training session look like?

Bulgarian split squat - 3 or 4 sets of 6 to 15 reps
Single leg deadlift - 3 or 4 sets of 6 to 15 reps
Lunges (holding dumbbells) - 3 or 4 sets of 6 to 15 reps
High step up - 3 or 4 sets of 6 to 15 reps
Calf raises - 3 or 4 sets of 6 to 15 reps

Carry out these exercises in curcuits so your completing the exercises 2 or 3 times per training session. This should not take longer than 45 minutes, as soon as 45 minutes are up stop your training session.