Time to grow some legs – already got them..? Time to make them even better. This
program will shock your entire lower body into growth very quickly. Be warned, it
isn’t easy and at times you may feel the urge to quit – don’t do it!
If there are two things that stop guys or girls training their legs hard, they are:
• It’s hard, and you don’t like hard
• If you have weak legs or under-trained legs, it seems embarrassing to start with
If you are guilty of the first point, this programme probably isn’t for you… unless you
want to make a change and challenge yourself (which I highly recommend).
If you are guilty of the second, there is one solution – face your fear and get down to
the nitty-gritty of a supremely effective leg shocker.
On the other hand, if you do hit the legs hard but they have stopped growing, other
factors come into play:
1) Exercises used for too long a time with insufficient variation have caused a
2) Too few exercises choices that are preventing the needed muscles getting the
attention to grow
3) Over-training – using high volume or high intensity training methods too
frequently or for too long
If points 1 and 2 apply, no need to worry – this program is your ticket. If point 3
applies, take 2 weeks of downtime, or easier training to gain sufficient restoration
before starting this routine.
This is not a traditional bodybuilding leg training program – it is a little different, and
the reasons for this are:
• There are a greater selection of exercises that are often not used in a traditional
Now, what will this program do for you? It will:
• Build crazy amounts of muscle
• Raise your squat
• Raise your deadlift
• Increase your sprinting and jumping ability
• Allow you to do all of this year round with a very high time economy
Sound too good to be true? Let’s test it out and get cracking on the nuts and bolts of
The program is performed 2 times per week, preferably with 72hrs in between
Warm-up – choose from one of the following:
• Seated vertical jumps (on box/chair/bench) – 3-4 sets of 5-6 maximal height
• Seated vertical jumps(on box/chair/bench) with light dumbbells – 3-4 sets of 5-
6 maximal height jumps
• Seated vertical jumps (on box/chair/bench) with light ankle weights – 3-4 sets
of 5-6 maximal height jumps
Maximum strength – Choose one of the following and work up to a 1RM
• Deficit deadlifts (wide or close stance)
• Below parallel box squats (front or back, wide or close stance)
• Snatch grip deadlifts
• Below parallel pin squats (front or back, wide or close stance)
• Rack pulls
• Full Olympic squats (with brief pause at the lowest point)
Assistance work: choose from one of the following:
• Exercise A: Deficit deadlifts or snatch grip deadlifts – 6-8RM
• Exercise B: Hanging bent leg raises or hanging straight leg raises – 8-15RM
• Exercise C: Below parallel wide stance front box squats or below parallel wide
stance front pin squats – 5-6RM or 3RM
• Exercise D: Alternate arm dumbbell suitcase deadlifts or alternate arm barbell
suitcase deadlifts – 6-8RM(per side)
• Exercise E: Seated good mornings or thoracic extensions – 6-10RM
Warm-up – choose from 1 of the following:
• Maximum broad jump – 10 sets of 1 rep
• Maximum broad jump with light ankle weights – 10 sets of 1 rep
• Maximum broad jump with light dumbbells – 10 sets of 1 rep
Follow immediately by:
• Sub-maximal broad jumps – using about 70% of your max broad jump do 8
sets of 3 reps emphasizing short ground contacts. Use the same resistance as
the max broad jumps used in each session. Rest 15 seconds between sets.
• Exercise A: Broad jumps or rope pull-through – 3-4 sets of 5-6 maximal
• Exercise B: Kneeling broad jumps or kneeling pull-through – 3-4 sets of 5-6
maximal distance jumps/8-12RM
• Exercise C: Backwards sled drags or leg extensions -16-20 steps/8-12RM
• Exercise D: Straight leg sit-ups or decline straight leg sit-ups – 8-12RM
• Exercise E: Pallof press or pallof press & static hold – 8-12RM/15-30 second
• The amount of sets can be decided according to your ability to recover – as a
guide, with the amount of time you will have for your workouts, 2-4 sets will
work well. Rest periods should stay at a maximum of 2 minutes.
• If you need extra work on a weaker muscle/muscle group, simply increase the sets by 1 or 2
and reduce the sets by 1 or 2 from an exercise/muscle that is a strength.
• Seated vertical jumps are performed by sitting on a surface then jumping up from
that surface as high as possible with maximal vertical leg drive. Immediately
descend to the surface and do another rep. There should not be long pauses
between each rep. Rest 60 seconds – no more, no less between sets of all
5-6RM jumping exercises, rest 15-60 seconds for 1RM jumps and rest 15
seconds for sub-maximal broad jumps.
• The limits of a persons maximum strength will cap whatever they can do for
reps. The best way to build maximum strength is to work up to the heaviest
weights that can can moved with volitional, controlled effort
• Maximal strength is best trained where you are weakest. For example, if
you fail out of the hole when doing Olympic squats or fail to lockout heavy
deadlifts, rack pulls and below parallel squat variations are very sensible
choices. On the other hand, if you are weak to start heavy deadlifts off the
floor, snatch grip or deficit deadlift variations are sensible choices.
• Working up to a 1RM is great. It doesn’t have to be done every week, but
it can be done if you want to. A 1RM max that trains your particular weak
point should be attempted no less than once per month. Other weeks can
consist of 2 or 3RM maxes or occasional deloads.
• Work up to around four or five 1RM or near 1RM attempts once per week at
around 90-100% of your max for that day.
• If you would like to continuously progress on this program simply
rotate the rep ranges of the exercises here or slightly change the exercises e.g.:
Change from body weight broad jumps to broad jumps with ankle weights
or switch to dumbbells. Switch from deficit deadlifts for 6-8RM to deficit
deadlifts or snatch grip deadlifts for 3RM etc – this will help prevent excessive
• Keep training sessions to 60 mins at most
• You can do each session once per week or once every 6 days. For example, day
one on Monday, day two on Thursday, day one again on Sunday and so on.
• Don’t spend forever maxing – allocate 10 or 15 minutes at most to this section
– any more time will eat into other work that needs doing. Rest 2 minutes
between sets of 1RM.
• Before commencing high intensity jumps in a warm-up, do one set of 10 easy
jumps and one set of 10 moderate jumps
Will Vatcher is a strength & conditioning coach based in Cambridgeshire, England. He has published articles online on several major websites, including interviews with experts such as Louie Simmons, Fred Hatfield & Natalia Verhoshansky
You can contact Will at firstname.lastname@example.org