This program had its origins in the early 1980?s. Originally it included the single squat and the reps were in the ten to twelve range. After experimentation this sequence and sets and rep range was settled on in the early 1990?s. The Leg Circuit is the foundation for more specific work to follow in terms of absolute strength and plyometrics. This is a program to establish a strength and power endurance base. It is also a very useful tool to use in lower extremity injury rehabilitation to rebuild a work capacity base in preparation for return to play. The basic prerequisite for progressing to heavier lifting and high level plyometrics is the ability to perform five full leg circuits without stopping. When an athlete has progressed to this point they are ready! The key to the effectiveness of the circuit is the speed of the repetitions. The goal is one rep per second. This fast eccentric work results in extreme soreness. It is best to do some striding and hurdle walkover drills after the Leg Circuit. This is not possible on the lunge and jump squat because of the amplitude of the movements, but with those exercises it should be as close as possible to that rate. The squat should break parallel. The lunge length should be as long as the athlete is tall. The step up is an alternating step up on a low box ? 14 inches. On the jump squat the arm are held at the waist to accentuate the work of the legs.
- Bodyweight Squat 20 Reps
- Lunge 10 Reps Each Leg
- Step-up 10 Reps Each Leg
- Jump Squat 10 Reps
Leg Circuit Progression ? Twice a week Mon/Thu or Tue/Sat
The eventual goal is to go through the circuits continuously without a rest. For an athlete who does not have a good training base this is the progression that you should be used:
Week # 1
3 circuits with 30 seconds rest between exercises
and 1 min rest between circuits
- Bodyweight Squat 10 Reps
- Lunge 5 Reps Each Leg
- Step-up 5 Reps Each Leg
- Jump Squat 5 Reps
Week # 2
5 circuits with 30 seconds rest between exercises
and 1 min rest between circuits
- Bodyweight Squat 10 Reps
- Lunge 5 Reps Each Leg
- Step-up 5 Reps Each Leg
- Jump Squat 5 Reps
Week # 3
3 circuits with no rest between exercises and
1 min rest between circuits
- Bodyweight Squat 10 Reps
- Lunge 5 Reps Each Leg
- Step-up 5 Reps Each Leg
- Jump Squat 5 Reps
Week # 4
5 circuits with no rest between exercises and 1
min rest between circuits
- Bodyweight Squat 10 Reps
- Lunge 5 Reps Each Leg
- Step-up 5 Reps Each Leg
- Jump Squat 5 Reps
Week # 5
Session One – 5 circuits with 30 seconds rest
between exercises and 1 min rest between circuits
Session Two – . 5 circuits with no rest between
exercises and 1 min rest between circuits
- Bodyweight Squat 15 Reps
- Lunge 8 Reps Each Leg
- Step-up 8 Reps Each Leg
- Jump Squat 8 Reps
Week # 6
Session One – 5 circuits with 30 seconds rest
between exercises and 1 min rest between circuits
Session Two – . 5 circuits with no rest between
exercises and 1 min rest between circuits
- Bodyweight Squat 20 Reps
- Lunge 10 Reps Each Leg
- Step-up 10 Reps Each Leg
- Jump Squat 10 Reps
This is a six-week progression for an athlete who has a good
base of training. The total volume in reps for each workout is
in parenthesis.
Week 1 – 3 circuits with 45 Sec between exercises
3 Min between circuits (210)
Week 2 – 4 circuits with 45 Sec between exercises
2 Min between circuits (280)
Week 3 – 5 circuits with 30 Sec between exercises
90 Sec between circuits (350)
Week 4 – 5 circuits with 30 Sec between exercises
60 Sec between circuits (350)
Week 5 – 5 circuits with 30 Sec between exercises
No rest between circuits (350)
Week 6 – 5 circuits with no rest between exercises?or between circuits (350)
Depending on the athletes training age the Leg Circuit can?be cycled in twice during a training years.