Lower Body Max Strength and Tendon Resilience
(Week 10, Power Sprint Program)Day Overview
This session focuses on building maximal leg strength while enhancing tendon and Achilles resilience, crucial for speed and injury prevention. The workout emphasizes heavy compound lifts to stimulate muscle and tendon adaptation, combined with accessory movements to support joint stability and injury resistance. The exercises are selected to promote explosive power transfer to the field, with an aggressive intensity style and attention to proper form to prevent injury. The session balances heavy loads with controlled hypertrophy to support muscle growth and tendon health, integrating mobility and stability work as needed.
Exercises
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• Back Squat (Safety Squat Bar)
The Back Squat with a Safety Squat Bar involves placing the specialized barbell with padding across the upper back and shoulders. Stand with feet shoulder-width apart, toes slightly pointed outward. Keep your chest up, core engaged, and maintain a neutral spine. Initiate the movement by hinging at the hips and bending the knees to lower your hips downward and backward, as if sitting into a chair. Descend until your thighs are parallel to the ground or slightly below, ensuring knees track over toes. Push through your heels to return to the starting position, maintaining proper form throughout. The Safety Squat Bar's design reduces stress on the shoulders and allows for a more upright torso, making it suitable for individuals with shoulder or wrist limitations. It primarily targets the quadriceps, glutes, hamstrings, and core muscles, with emphasis on maintaining stability and proper alignment during the movement.
Prescribed Sets:
Perform 4 sets of 4-6 reps with a heavy load, aiming for an RPE of 9 on the last set to maximize strength gains. Use the safety squat bar to reduce shoulder strain and improve joint safety. Focus on explosive upward drive and controlled descent to enhance tendon strength and power transfer. Rest 2-3 minutes between sets.
Working Sets:
4
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• Romanian Deadlift
Focus on hamstring engagement by lowering the barbell with a slight knee bend while keeping the back straight.
Prescribed Sets:
Execute 4 sets of 6-8 reps with a challenging weight, RPE 8-9. Emphasize hip hinge mechanics to target hamstrings, glutes, and Achilles tendons, promoting tendon resilience and explosive hip extension. Maintain a neutral spine and controlled tempo, focusing on stretch and contraction. Rest 2-3 minutes between sets.
Working Sets:
4
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• 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 high intensity, RPE 8-9. Use a foot placement that emphasizes quad and glute activation, pushing through the heels to engage posterior chain and improve leg drive. Focus on controlled, explosive reps to develop power. Rest 2-3 minutes between sets.
Working Sets:
4
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• Walking Lunges with Dumbbells
Begin by standing upright with feet hip-width apart, holding a dumbbell in each hand at your sides. Step forward with your right foot, lowering your hips until both knees are bent at approximately 90 degrees, ensuring your front knee is directly above your ankle and your back knee is hovering just above the ground. Keep your torso upright and core engaged throughout the movement. Push through the heel of your front foot to stand back up and step forward with your left foot into the next lunge. Continue alternating legs, maintaining proper form and control. Keep your steps steady, avoid letting your knees cave inward, and ensure your movements are smooth and controlled.
Prescribed Sets:
Complete 3 sets of 12-15 steps per leg, RPE 8. Use moderate dumbbell weight to promote unilateral strength and stability, supporting tendon health and injury prevention. Focus on controlled movement and full range of motion, emphasizing balance and explosive push-off. Rest 1-2 minutes between sets.
Working Sets:
3
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• Calf Raises (Standing or Seated)
Stand upright with feet hip-width apart, ensuring balance. For standing calf raises, lift your heels off the ground by pushing through the balls of your feet, engaging your calf muscles, then slowly lower back down. For seated calf raises, sit on a bench or chair with feet flat on the ground, place weight on your knees if desired, then raise your heels by pushing through the balls of your feet, and lower back down slowly. Keep your knees slightly bent or straight depending on variation. Maintain a controlled movement, avoid bouncing, and focus on squeezing the calf muscles at the top of the movement.
Prescribed Sets:
Perform 4 sets of 12-15 reps with a controlled tempo, RPE 8. Focus on full stretch and contraction to strengthen Achilles tendons and calves, supporting speed and injury resilience. Use bodyweight or added weight as appropriate. Rest 1-2 minutes between sets.
Working Sets:
4
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• 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:
Execute 3 sets of 12-15 reps at moderate resistance, RPE 7-8. This supports hip stability and bulletproof shoulders by promoting overall joint health, indirectly benefiting lower limb function. Focus on controlled, deliberate movements. Rest 1-2 minutes between sets.
Working Sets:
3
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• Reverse Hyperextension
Use a specialized machine to work the posterior chain by raising your legs from a prone position.
Prescribed Sets:
Perform 3 sets of 10-12 reps, RPE 8. This exercise enhances posterior chain strength, especially glutes and hamstrings, aiding in explosive hip extension and tendon resilience. Maintain a controlled tempo, focusing on glute activation. Rest 1-2 minutes between sets.
Working Sets:
3
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• Ab Wheel Rollout
Kneel holding ab wheel, roll forward extending body, roll back contracting abs.
Prescribed Sets:
Complete 3 sets of 8-10 reps with controlled form, RPE 8. Strengthening core stability supports overall athletic movement and reduces injury risk. Focus on maintaining a neutral spine and engaging the core throughout. Rest 1-2 minutes between sets.
Working Sets:
3