Leg Strength...

[RedStreak]

What excersizes to ppl do for leg strenthening? I know running is good, but im looking for other options. I do squats, but what else can i do to strenthen my legs, especially for kicking?

[Enzo566]

i think swimming would do it....but im not sure

[peopleschamp]

hindu squats, squat jumps, burpees, kicking heavy bag alot, one legged squats (notice pattern - just have to do a high number of squats and heavy bag kicks - ultimate goal of around 500 hindu squats or so), footwork

[RedStreak]

What are Hindu squats...and as for the squat jumps, do u mean squat and jump or is there more?

[Enzo566]

dude i asked my strength training coach, and he said if u want really strong legs, do plyometric excercises.

[SamuraiGuy]

You have to really ask what you want out of your legs, the things these people are talking about are really quite different.

Running will make your legs stronger, and have more endurance but not more explosive.

Plyometrics will give you alot of explosive leg power but not as much endurance as running (as if your doing them right you cnat do them for as long).

Squats are a great exercise as long as you are doing them correctly, and bodyweight squats are great too, as well as the other things mentioned above.

You could also try deadlifts, although I dont know how that would help kicking, as I think that may be waht you are going for.

For kicking I'd recommend Plyo's because they give you the explosive power and the endurance you will need.

[RedStreak]

Yes, thats it what i want! Explosive power. OK, so hwlp me out some more guys...what plyometric excersizes should i do? What do u do? What do u reccommend? What excersizes have u guys done that helps ur kicking, other than just staight up kicking?

[Enzo566]

plyometrics, are weird excercises like the first time i did them it felt like nothing, but jeez the next day my legs burned sooo much.

This is what we did, First he had us do like skipping across the gym like five times but like when u push off launch as high as u can, alternating legs and landing on the balls of your feet, then he had us do these shuffle things like really fast, then like we had to sprint, i cant remeber the rest, but like look it up on google.

[peopleschamp]

Originally Posted by Enzo566

dude i asked my strength training coach, and he said if u want really strong legs, do plyometric excercises.

Hence squat jumps, basically you start in lower squat position and go to upper position and with stopping go straight into a jump and as you land go back into lower squat position. Keep going.

Hindu squat is by far my favorite to perform. Google it, because you really have to see it to get it.

1. Start with feet shoulder width apart arms a little behind your ass.
2. Start squatting down and as you pass position where thighs are parallel to ground, go onto your toes (or lift your heels off the ground) and continue squat until your ass touches your calfs (or close enough).
3. Swing arms to chest level or so as you go back to standing and bring heels back to ground.
4. Immediately repeat (do as many as you can as fast as you can no sets - just reps - and progress by changing rep goals 50-100-120, etc).

[peopleschamp]

Other plyometrics for legs
One legged jumps - jump forward and high as possible on one leg and when tired switch legs (I think mentioned in earlier post)

fma plyometric that builds great explosive power. When you dip down or do a deep squat to strike perional(?) nerve (behind knee) and then immediately bounce back up and back. So imagine you are going for opponents knees and leap forward (horizontally) and land in deep bend of squat, immediately back and in standing position, then go in other direction for other knee.

But google for some others.

[seany85]

Do squats for explosive strength. Find out what your 1MR is, work at 75% of this number, then preform 2 to 3 sets of 3-6 reps.
This will increase your explosive strength.

Hindu squats ( www.combatfitness.co.uk ) will improve ya strength abit , but mainly muscular endurance.

[chicken legs]

tai chi walking (chen style)

[fenwick99]

frontal squats, slow quad presses, slow quad extensions, and slow thigh bicep curls;
narrow stance deadlifts with a deep start, like a squat, in the beginning.
also, trap bar dealifts and dumbell deadlifts.

[newbornballer]

If you want explosiveness, plyo exercises such as Air Alert will greatly benefit you. Their exercises are easy to learn and only uses body weight. These exercises ranges from 12-15 weeks. Originally, these is designed to add 10-14 inches in your vertical leap, but you will gain other benefits like hip & calf strength, cardio-vascular endurance, explosiveness, etc. If you want infos regarding AirAlert visit www.airalert.com

Or if you want free AirAlert 2 and 3, just PM me. or I'll just post it here.

pEACE!
nbb

[John McNabney]

Originally Posted by peopleschamp

Hence squat jumps, basically you start in lower squat position and go to upper position and with stopping go straight into a jump and as you land go back into lower squat position. Keep going.

Hindu squat is by far my favorite to perform. Google it, because you really have to see it to get it.

1. Start with feet shoulder width apart arms a little behind your ass.
2. Start squatting down and as you pass position where thighs are parallel to ground, go onto your toes (or lift your heels off the ground) and continue squat until your ass touches your calfs (or close enough).
3. Swing arms to chest level or so as you go back to standing and bring heels back to ground.
4. Immediately repeat (do as many as you can as fast as you can no sets - just reps - and progress by changing rep goals 50-100-120, etc).

Great Advice....Peopleschamp....I have been doing Hindu Squats for many years....Bruce Lee did these too!....for begginners I would say do three sets of 25 reps....than two days recovery and repeat.

Peace-Out!
John