Leg Strength Workout

In the fall season I like to do a variety of leg-strength workouts that serve to break the monotony of running all the time, and that also serve to strengthen the muscles that hurdlers rely on for speed and explosive power. This month’s workout is one of the leg strength workouts that I’ve put together.

[am4show not_have=’g5;’]

[/am4show][am4guest]

[/am4guest][am4show have=’g5;’]

The Workout:

• 4×50 backward sprints with 30 seconds rest between reps. After completing one rep, wait 30 seconds, then run another backward sprint in the other direction.
• 1x40m lunge.
• 1x30m single leg bound.
• 1x30m single leg bound (other leg).
• 3×100 with 30 second rest between reps. Same as for the backward 50’s, wait 30 seconds after completing each rep, then run the next 100 in the other direction.

After completing the above reps, take a 3 minutes rest and repeat the cycle. A total of four sets would be considered a full workout.

Derivations:

Depending on the fitness level of the athletes, the distances for each of the exercises can be modified (longer or shorter) in order to challenge each athlete appropriately.

Ankle weights or a weight vest can be added for some or all of the exercises in order to add an extra element of challenge for athletes who are up to the task.

[/am4show]