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6.09.2013

A Simple Leg Program

The following is a two day per week leg program to Get Strong.  Follow the guidelines provided:

Pendulum Squat Pro

 Leg Press 20-25

After warming up, choose the heaviest weight that can be used for 20 reps, when the athlete can reach 25 reps add 20 pounds.

Leg Curl 20-25

Choose the heaviest weight that can be used for 20 reps, when the athlete can reach 25 reps add 10 pounds.

Leg Extension 20-25

Choose the heaviest weight that can be used for 20 reps, when the athlete can reach 25 reps add 10 pounds.

Leg Press Max Reps

Keep the same weight on the leg press and achieve as many reps as possible.

Leg Curl Max Reps

 Keep the same weight on the leg curl and achieve as many reps as possible

Leg Extension Max Reps

Keep the same weight on the leg extension and achieve as many reps as possible.

Full Barbell Squat 20 Reps

-or-

Pit shark Belt Squat 20 Reps

-or-

Pendulum Squat Pro 20 Reps

Use the heaviest weight possible for 20 perfect squats.  Each squat must be below parallel, once the athlete can achieve 20 reps add 10 pounds.

The following is applied only if the total repetitions for the entire workout fall out of a 110-156 repetition range and then this rule overrides the above rules:

At the end of each workout total all the reps that have been done.  If following any workout the total number of reps for all the exercises completed falls below 110 reduce the leg press weight by 10 pounds the next workout and keep all the other exercise weights the same.  If the total repetitions during the exercise program exceeds 156 add 20 pounds to the leg press weight the next workout and keep the other exercise weights the same.

A man working out with Pendulum equipment

A man working out with Pendulum equipment

 Pit Shark Belt Squat on the Pendulum Rack

A man working out with Pendulum equipment

 The Pendulum Squat Pro

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