Wednesday, April 25

Leg Circuit

Did part one of a Leg Circuit ripped straight from Vern Gambetta.

I used this progression last year later in the season (July) before I got into a plyo progression. I found that it really worked well in terms of preparing me for what I was trying to accomplish next. I found that my legs were tired instead of sore during the plyo routines, which is what you're after. You don't want to be dealing with searing pain due to your muscles not being in shape, you want to be dealing with "dead legs" due to working hard.

As planned, the gains from the combination were measurable and effective.

At the same time, I felt that my timing could have been better so that I could include track workouts in the same progression. This year, I'll be doing just that.

In any case, the leg circuit for this week (done twice) is below, and I followed it with one of my favorite diabolical core workouts (also shown)

20 Squats
45 sec rest
20 lunges (10 each leg)
45 sec rest
20 step-ups (10 each leg)
45 sec rest
10 Jump Squats
3 minutes rest

Repeat Thrice Through.

Core Workout:
10 Crunches with 5 sec pause at top
5 Pushups
20 Lying Hip Swings (10 Each Side)
6 Pushups
20 Toe touches (10 Each Side)
7 Pushups
50 Bicycles
8 Pushups
10 Crunches with 5 sec pause at top
9 Pushups
20 Opposite Extend Planks with 2 sec pause (10 Each Side)
10 Pushups

I feel the only exercise that might need explanation is the penultimate core exercise: Start in a pushup position. Simultaneously lift your right arm so that it points straight to 2 o'clock and your left leg so that it points to 8 o'clock. Hold for 2 seconds. Repeat with left arm (10 o'clock) and right leg (4 o'clock).

Very good, if you ask me.
--
Workout Total:
Leg Circuit
Core

2 comments:

Sam TH said...

Are the leg exercises all body-weight?

dusty.rhodes said...

Yup.

For more info on this circuit:
http://functionalpathtraining.blogspot.com/2006/06/leg-circuit.html