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FLEX / November 2009
Science of the Rep

Power Leg Training



POWER

Power training, also called "speed-strength training" is a fairly new equation in the weight room. Within the last decade, athletes in ballistic sports have begun to use explosive exercises to train their fast twitch fibers. The concentric phase of the exercise is performed as quickly as possible while remaining under control. Power training varies widely in resistance. Lower-body exercises(lunges, jump squats) can use no weight at all up to 30% of your 1RM. Upper-body exercises can be anywhere between 30% and 80%, depending on the muscles involved and the endurance of the athlete.

POWER SPLIT

MONDAY Leg power workout
TUESDAY Chest, shoulders and triceps power workout
WEDNESDAY Back and biceps power workout (includes deadlifts)
THURSDAY Chest, shoulders and triceps strength workout
FRIDAY Leg strength workout
SATURDAY Back and biceps strength workout
SUNDAY Off

POWER LEG WORKOUT

EXERCISE WEIGHT SETS/REPS REST
Jump squats 0% 1RM 3/5 2-3 min.
Squats 30% 1RM 3/5

2-3 min.

Sprints N/A 3/40 yards 2-3min.

 

 

 

 

 

"Fast, explosive training should only be performed once per week - or one workout per week - for each muscle group, the other workout should be performed with slower movement speed for recovery, strength or hypertrophy." - Dr. Eric Sternlicht, assistant professor of kinesiology at Occidental College