Leg Day: Power and Speed

General Warm Up

10 Min @ easy pace cardiovascular work

Then:

2×5 Wall Squat

2×10 Air Squat

2×20 Meter Lunge

Then:

Jumps

2-3 Jumps on 16″ box

5 Sets

Rest as needed

Then:

2 Jumps on 20″ Box

5 Sets

Rest as needed

Then:

2 Jumps on 24″ box

5 Sets

Rest as needed.

Then:

Work up to higher box if possible in single jumps

do 5 singel reps are highest box you can jump on.  You can build box by adding plates on top or mats if available.

Then:

5 Squats @ 70% 1RM for speed.  These reps should be done for speed on the way up (concentric phase), they should be controlled on the way down (eccentric phase).

+

5 Broad Jumps

The jumps should be immediately after squats

90 sec Rest

5 Sets

Then:

5 Conventional Deadlift @ 70% 1RM (do these for speed and form)

Followed by 12 Explosive Heavy KB Swing

5 Sets

Rest 60 seconds between Sets

Then:

5 Min Wall Sit

Then:

Cool Down 10 min cardiovascular work @ easy pace