One of my best friends asked me to design a couple of leg workouts for him to do during the week to make him better at basketball. I am not a fan of working uppers one day and lowers the next but I know some of you are. If you are one of those, well here is a great leg workout program. This program is written for a 31 year old, fit, athletic male. You may have to alter the weights a bit for your preference. If you are a female just divide the weight in half and go from there.
Front Dumbbell Goblet Squat(hold DB under your chin)
Go heavy here, start 50, 60 lbs
Rear Foot Elevated Split Squat- Back leg up on a bench, Front leg forward basically a static drop lunge
3 x 8
You can either do DB’s or kettlebells holding by you sides or the bar on your back
DB’s or KB’s 25lbs in each hand Bar 75
Kettlebell Swings (Hopefully you got some)
3 x 15
If you have a selection, work your way up to 3 sets with the 54 pounder
Weighted Bench Step Ups
3 x 8
Hold the weight by your side. Probably would go 20, 25, 30
One Leg Deadlift – Balance on right leg, raise left leg back as chest goes forward
3 x 8
I would do this with only 1 DB. If you are holding the db in the right hand, then the right leg goes back
Use like 15 lbs for all 3 sets
That should be good for your lifting workout. 3 x 8 is great strength building routine and keeps it short.
Warm up with either jump rope or 2 minute run on the treadmill. This one I want you to think speed, quickness and agility. If you have room to move like the bball court, it would be great if you could:
jog, back peddle, side shuffle, skip, crossover step, hop down, hop backwards
If you have a speed or agility ladder, use that to start.
Do these first 5 together as one circuit
Jump Rope – 3x 1 min
Jumping Jacks 3 x 25
Side to side hops over a rope. 3 sets at 20 seconds. Time yourself and count how many you get. Compete against yourself
Skater Jumps- These are great! Jump off your right leg to you left as far as you can, landing on your left leg as your right leg goes behind and then quickly jumping the other direction
Box Jumps or Bench Jumps 3 x 20
Weighted Squat Jumps 3 x 10
DB’s use like 15 or 20
Weighted Lunge Jumps 3 x 20 (10 on each leg)
15 or 20
End with Sprints. Outside or on a treadmill. If outside, try running 40 or 60 yards. 5 sets at about 75, 85, 90, 100 and 100 %
If on treadmill, crank it up as high and as fast as it can go, probably like 15% and 12 mph.
Do 5 sets at 20 seconds. Hopefully you are capable of hopping on and off a moving treadmill.
24 Forward Alt. Lunges
24 Alt Jump Lunges
12 Jump Squats
As fast and high as you can go. Go big. Feeling good at the end of either workout, throw it on the back end. If you want a killer quick workout, try to do 3 or 4 sets right in a row no break.