Lower Body Power & Tendon Resilience

(Week 5, Power Sprint Program)
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Day Overview

This session develops explosive leg strength and tendon resilience, focusing on heavy compound lifts and plyometric movements. Emphasis on Achilles and knee tendons supports speed and injury prevention. The workout promotes hypertrophy and functional strength for football performance.

Exercises

  • • Safety Bar Squat

    Squat using safety squat bar (cambers forward).

    Prescribed Sets:

    Perform 4 sets of 6-8 reps with an RPE of 8. Focus on explosive upward movement, maintaining proper form to strengthen tendons and muscles in the legs, especially targeting Achilles and knee stability.

    Working Sets:

    4

  • • Romanian Deadlift

    Focus on hamstring engagement by lowering the barbell with a slight knee bend while keeping the back straight.

    Prescribed Sets:

    Perform 4 sets of 8 reps with an RPE of 8. Emphasize hip hinge and controlled eccentric to strengthen hamstrings and glutes, supporting tendon health and explosive power.

    Working Sets:

    4

  • • Leg Press

    Sit on the leg press machine and push the platform with your legs to extend your knees.

    Prescribed Sets:

    Perform 4 sets of 8-10 reps with an RPE of 8. Focus on full range of motion and controlled tempo to build leg mass and tendon strength.

    Working Sets:

    4

  • • Single Leg Dumbbell Calf Raise

    Perform standing calf raise with a barbell or a dumbell. Use a single leg if using a dumbbell.

    Prescribed Sets:

    Perform 4 sets of 15-20 reps with an RPE of 7. Prioritize slow, controlled reps to strengthen calves and Achilles tendons, supporting speed and injury resilience.

    Working Sets:

    4

  • • Kettlebell Swing

    Swing a kettlebell between your legs and then up to shoulder height, hinging at the hips.

    Prescribed Sets:

    Perform 3 sets of 12-15 reps with an RPE of 8. Explosive hip drive to develop power, speed, and tendon resilience in the posterior chain.

    Working Sets:

    3

  • • Reverse Hyperextensions

    To perform reverse hyperextensions, lie face down on a hyperextension bench with your hips positioned at the edge. Secure your legs under the pads or supports. Keep your arms crossed over your chest or behind your head. Engage your glutes and lower back muscles to lift your legs and hips upward, extending your hips and legs behind you in a controlled manner. Avoid using momentum; focus on muscle engagement. Slowly lower your legs back to the starting position, maintaining control throughout. Keep your neck in a neutral position and avoid overarching your lower back during the movement.

    Prescribed Sets:

    Perform 3 sets of 12 reps with an RPE of 7. Focus on controlled movement to strengthen lower back and glutes, supporting overall athleticism.

    Working Sets:

    3

  • • Ab Wheel Rollout

    Kneel holding ab wheel, roll forward extending body, roll back contracting abs.

    Prescribed Sets:

    Perform 3 sets of 10-12 reps with an RPE of 8. Core stability to support explosive leg movements and injury prevention.

    Working Sets:

    3

  • • Jump Squats

    Stand with feet shoulder-width apart, toes slightly pointed outward. Keep your chest up and core engaged. Lower into a squat by pushing your hips back and bending your knees until your thighs are parallel to the ground. Explode upward through your heels, extending your hips and knees, and jump explosively into the air. Land softly with knees slightly bent to absorb the impact, then immediately lower back into the squat position to repeat. Maintain proper form throughout: avoid letting your knees cave inward or your chest collapse forward. Use dumbbells if desired, holding them at your sides for added resistance, but ensure proper control and technique are maintained.

    Prescribed Sets:

    Perform 3 sets of 8 reps with an RPE of 8. Explosive concentric movement to develop speed and power, reinforcing tendon resilience.

    Working Sets:

    3

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