Lower Body Strength & Tendon Resilience

(Week 10, Power Sprint Program)
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Day Overview

Focused on maximal leg strength and Achilles tendon strengthening, this session combines heavy compound lifts with accessory work to enhance tendon durability and explosive power. The session prioritizes heavy loads with controlled reps to stimulate hypertrophy and tendon adaptation, supporting speed and injury prevention.

Exercises

  • • Barbell Squats

    Stand with feet shoulder-width apart, positioning the barbell across your upper back and shoulders. Keep your chest up, core engaged, and back straight. Initiate the movement by hinging at the hips and bending the knees to lower your body as if sitting back into a chair. Keep your knees tracking over your toes and ensure your heels remain flat on the ground. Descend until your thighs are parallel to the floor or slightly below, then drive through your heels to return to the starting position. Maintain proper posture throughout, avoiding forward leaning or rounding the back. Use the Smith machine or power rack to guide the bar's movement, providing stability and safety during the squat.

    Prescribed Sets:

    Perform 4 sets of 4-6 reps with an RPE of 9, focusing on maximal load while maintaining proper form. Use a safety squat bar if available for shoulder comfort. Rest 2-3 minutes between sets to maximize strength output. This exercise targets overall leg strength and tendon resilience, critical for explosive speed.

    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 3 sets of 6-8 reps with an RPE of 8. Focus on slow, controlled eccentric to enhance tendon and hamstring strength. Keep core tight and avoid rounding your back. Rest 2 minutes between sets. This movement supports Achilles and hamstring health, aiding in speed and injury prevention.

    Working Sets:

    3

  • • 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 6-8 reps at RPE 8-9. Use a high foot placement to emphasize glutes and hamstrings, and push explosively on the concentric phase. Rest 2 minutes. This builds leg mass and strength for power transfer on the field.

    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 12-15 reps with RPE 8. Focus on slow, controlled reps with a full stretch and contraction to strengthen Achilles tendons. Rest 1-2 minutes. This enhances Achilles resilience for speed.

    Working Sets:

    4

  • • Hip Abduction Machine

    To perform the hip abduction machine exercise, sit on the machine with your back against the padded support. Adjust the seat height and backrest to ensure comfort and proper alignment. Place your legs inside the padded levers, ensuring that your knees are aligned with the pivot point of the machine. Grip the handles or the sides of the seat for stability. Begin the movement by pushing your legs outward against the resistance, focusing on squeezing your glutes and outer thighs. Keep your feet flexed and avoid arching your back. Slowly return to the starting position while maintaining control. Repeat for the desired number of repetitions.

    Prescribed Sets:

    Perform 3 sets of 12 reps at RPE 7-8. Focus on controlled movement to strengthen hip abductors, supporting knee stability and injury prevention. Rest 1 minute.

    Working Sets:

    3

  • • Back Extension

    Perform a back extension to strengthen the lower back and glutes.

    Prescribed Sets:

    Perform 3 sets of 10-12 reps with RPE 7-8. Emphasize glute and lower back engagement to support posterior chain strength and injury resilience. Rest 1-2 minutes.

    Working Sets:

    3

  • • Ab Wheel Rollout

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

    Prescribed Sets:

    Perform 3 sets of 8-10 reps with RPE 8. Focus on core stability and controlled movement to support overall athleticism and injury prevention. Rest 1 minute.

    Working Sets:

    3

  • • Plank

    Hold a plank position on your forearms to engage the core muscles.

    Prescribed Sets:

    Hold for 60 seconds per set at RPE 7. Maintain proper form to strengthen core stability, essential for injury prevention and explosive movements.

    Working Sets:

    3

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