Author Topic: How to structure leg workouts ?  (Read 2270 times)

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Air Bez

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How to structure leg workouts ?
« on: May 24, 2011, 05:38:50 am »
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Hey guys,
Thinking about training legs twice a week now and was wondering whats the best way of going about it.
Should I lift heavy one day and explosive/plyos the other day ?
Or should i just mix it up on both days ?

Thanks  :D
Hight : 5'11"
Reach : 7'8"
Weight : 82kg

Dreyth

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Re: How to structure leg workouts ?
« Reply #1 on: May 24, 2011, 05:54:22 pm »
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Depends on your current strength and weaknesses. Tell us some stats:

age
height
weight
squat 1RM
deadlift 1RM
standing vertical
running vertical
I'm LAKERS from The Vertical Summit

Air Bez

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Re: How to structure leg workouts ?
« Reply #2 on: May 24, 2011, 10:31:28 pm »
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age - 28
height - 5'11"
weight - 187lbs
squat 1RM - 285lbs
deadlift 1RM - 375lbs
standing vertical - 30"
running vertical - 37"
Hight : 5'11"
Reach : 7'8"
Weight : 82kg

Dreyth

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Re: How to structure leg workouts ?
« Reply #3 on: May 24, 2011, 10:57:38 pm »
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If your running vertical is 37" with only a ~1.5x bodyweight squat, that means you must have some insane plyometric ability, aside from the fact that your running is 7" higher than your standing. My best guess would be that you would benefit A LOT from increasing your squat while maintaining some movement efficiency. For comparison, I needed a ~2.0x bodyweight squat to jump 37" running.

Are you a one-footed jumper?
Do you play pick-up basketball regularly (3+ days a week)?

I'm LAKERS from The Vertical Summit

Air Bez

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Re: How to structure leg workouts ?
« Reply #4 on: May 25, 2011, 12:23:13 am »
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I only play basketball once a week and I am a two foot jumper.
Hight : 5'11"
Reach : 7'8"
Weight : 82kg

Dreyth

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Re: How to structure leg workouts ?
« Reply #5 on: May 25, 2011, 12:35:40 am »
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In that case, you'll be needed more efficiency work to keep up like i thought. and the fact that you're a 2 foot jumper is perfect.

I would simply do starting strength's 3x5 program with some light plyos:

Workout A
Lateral Cone Hops 2x10
Tuck jumps 2x8
Squat 3x5

Workout B
1-leg Slaloms 4x20/leg
Squat 3x5
Deadlift 1x5

Do this three days a week (mon-wed-fri as an example), while alternating workouts A and B.

Example:
week 1
mon - A
wed - B
fri - A

week 2
mon - B
wed - A
fri - B


Honestly, you're in an extremely desirable position where it should be relatively easy to increase your vert compared to other people already at 38" (like myself). You can obviously throw in upperbody on these days also. For lower body, you can probably also add in calf raises at the end of the workout. Since your deadlift is much higher than your squat, I assume you'll be okay with the hamstring work.
I'm LAKERS from The Vertical Summit

Air Bez

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Re: How to structure leg workouts ?
« Reply #6 on: May 25, 2011, 11:57:03 pm »
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Thanks for the advice DREYTH
Hight : 5'11"
Reach : 7'8"
Weight : 82kg