LEG STRENGTH WORKOUT
- LDC FITNESS
- Apr 30
- 2 min read
Hey baller! Workout 👇
If you are In-season do 3 SETS for each drill/ if you are Off-season you can do 4 SETS.
Drill 1: Excentric squats (this means go down slow and get up as explosive as you can) :
Weight : 4 reps - 85% 1RM (this means if your MAX rep Is 100kg you will do 4 reps with 85kg (85% of 100kg).
Drill 2: After the heavy squat (without any rest) transfer the strength into a plyometric drill - you will do tuck jumps (4-6 jumps)
Rest 1 min between sets and 2 mins between circuits .
Drill 3 & 4 : Heavy reverse lunges with knee drive . Do 4 good reps and then transfer it to Explosive lunges (another plyo drill) Do 6 reps each leg
Drill 5 & 6 : Lateral lunges with plate (25/35Lbs) do 6 reps each leg and then transfer it and throw the med ball as strong as you can . Throw the ball 4-6 times.
Drill 7 & 8 : Heavy calves raises (10 reps) and transfer it to POGO jumps (another plyo drill) . Do 10/12 pogo jumps .
Remember to rest 1 min between sets and 2 mins between circuits so you can do it at your max intensity. Make sure you do a proper activation first (5’ - 10’ on the bike) + dynamic stretching
IF YOU WANT TO TRAIN LIKE THIS WITH 5 FULL WORKOUTS PER WEEK WITH THE EXACT WEIGHT YOU NEED TO USE, NUMBER OF SETS / REPS / TIME OF REST AND MORE MAKE SURE YOU GET ONE OF MY TRAINING PROGRAMS!!
Right now I have a crazy promo / discount going on. Use the discount code : LDCMETHOD and you will get any program at almost half price . Link below! 👇 The promo will be available until tomorrow !
(warm-up + activation for the workout below) 👇
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