• FreeTrainers.com Forums
• Strength & Powerlifting
• Leg Workout

Group: Strength & Powerlifting

Leg Workout

killazee00 Posts: 27 Joined: 2004/04/11	2004/04/15, 11:51 PM Wassup, I'm new here. I need some suggestions about what my leg workout should be. I'm 6'0, 165lb, and I play varsity basketball for my HS. I can hang on the rim with both hands but I can't dunk yet because I can't palm the ball. What I need help with is I want to start lifting legs but I don't know what workout to do to gain strength AND explosion for my speed and ups. Like how many sets, reps should I do of what exercise. eg; leg press, squats, deadlift etc.. Anyways someone please help. thanks in advance
goodoldtex Posts: 564 Joined: 2004/01/25	2004/04/16, 01:22 AM read about box squats and such that gator has posted, some really great stuff in there about a more explosive lift to give you better strength etc..
assante74 Posts: 185 Joined: 2001/10/19	2004/04/16, 09:03 AM If you want to increase your vert, then you need to alot of jumping drills. In the weight room stick to squats, leg presses, and power cleans for that explosiveness. Also, don't forget to work on the stomach it helps alot with explosiveness
gatormade Posts: 1,355 Joined: 2003/10/01	2004/04/16, 09:07 AM Stick to squats and proper jump training. If you can learn how to power clean that would be optimal. Leave the leg press out. Train the trunk hard. Jump with a weighted vest weighing 15-20% of your body weight.
jsom85 Posts: 316 Joined: 2004/01/16	2004/04/16, 11:30 AM plyometrics also help alot -------------- Get your weight up, kid
killazee00 Posts: 27 Joined: 2004/04/11	2004/04/16, 04:33 PM Ooh alright thanks all :) I'm currently doing the Air Alert program, that helps alot. But I recently hurt my ankle and achilles is actin up so I'm tryin to hit the weights to work my hamstring, quads, etc and not but all the stress on my ankles. I'll read up about the box squats and such. and for the weight vest, too poor to afford those :P
killazee00 Posts: 27 Joined: 2004/04/11	2004/04/16, 04:54 PM sorry put* not but
killazee00 Posts: 27 Joined: 2004/04/11	2004/04/16, 09:03 PM I've been reading up on how power cleans are good for your vertical. Anybody know a power clean routine?
killazee00 Posts: 27 Joined: 2004/04/11	2004/04/16, 09:04 PM I've been reading up on how power cleans are good for your vertical. Anybody know a power clean routine?
killazee00 Posts: 27 Joined: 2004/04/11	2004/04/17, 02:05 PM hellO? I've never power cleaned but i've seen people power clean. i'm 165, what weight should i start at and how much reps/sets?
DanielJLove Posts: 320 Joined: 2004/03/30	2004/04/17, 11:57 PM I since you are anxious to get started. When learning a compound movement like a power clean, I would start with the bar and make sure I have the form down first and then add wieght slowly until I found what works for my workout. No one is going to be able to give you a magic number as to where to start based on your wieght.
killazee00 Posts: 27 Joined: 2004/04/11	2004/04/18, 06:37 PM hmm alright thanks! so bar here i come! I've been to a BFS camp if anybody know what that is.. it was a day where they train and educate you about lifting for football players and stuff. it was cool, i've seen and i think i know how to power clean, just haven't tried it