Lower Body Power and Tendon Strength

(Week 14, Power Sprint Program)
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Day Overview

This session emphasizes maximal strength and explosive power in the legs, with a focus on Achilles and tendon resilience. Compound lifts are performed with controlled explosive intent, supporting speed and injury prevention. The workout includes heavy squats, plyometric work, and accessory movements to reinforce tendon health and leg strength.

Exercises

  • • Safety Bar Squat

    Squat using safety squat bar (cambers forward).

    Prescribed Sets:

    Perform 4 sets of 4-6 reps with an RPE of 9, focusing on explosive upward movement and controlled descent to maximize strength and tendon engagement. Use a heavy load that challenges your limit while maintaining proper form. Rest 2-3 minutes between sets.

    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 6-8 reps with an RPE of 8-9, emphasizing hip hinge and controlled eccentric to strengthen hamstrings and glutes, supporting Achilles health. Keep core tight and avoid rounding your back. Rest 2 minutes between sets.

    Working Sets:

    4

  • • Calf Raise on Plyo Box

    Stand upright with the balls of your feet positioned on the edge of a plyo box or elevated surface, heels hanging off. Keep your core engaged and maintain a slight bend in your knees. Push through the balls of your feet to raise your heels as high as possible, squeezing the calf muscles at the top. Slowly lower your heels below the level of the box to stretch the calves, then repeat. Use a controlled motion to maximize muscle engagement and avoid bouncing. This exercise primarily targets the gastrocnemius and soleus muscles in the calves.

    Prescribed Sets:

    Perform 4 sets of 12-15 reps with an RPE of 8, focusing on slow, controlled concentric and eccentric phases to build Achilles tendon resilience. Pause briefly at the top for maximum engagement. Rest 1-2 minutes between sets.

    Working Sets:

    4

  • • 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 with an RPE of 8, targeting posterior chain and supporting lower back and hamstring health. Maintain controlled movement and avoid hyperextension. Rest 1-2 minutes.

    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 maximal explosive effort, RPE 9, to develop fast-twitch fibers and speed. Focus on soft landings and quick rebound. Rest 2 minutes between sets.

    Working Sets:

    3

  • • Glute Bridge

    Lie on back, knees bent, feet flat, lift hips off floor squeezing glutes.

    Prescribed Sets:

    Perform 3 sets of 12 reps with RPE 8, emphasizing glute activation and hip extension strength to support knee and Achilles health. Squeeze glutes at the top. Rest 1-2 minutes.

    Working Sets:

    3

  • • Standing Ab Crunch

    Stand upright with feet shoulder-width apart. Place your hands behind your head or across your chest. Engage your core muscles and bend forward at the waist, curling your torso downward while keeping your back straight. Focus on contracting your abdominal muscles as you crunch forward. Return to the starting position by extending your torso back to upright. Maintain controlled movement throughout, avoiding using momentum. Keep your neck relaxed and avoid pulling on your neck with your hands.

    Prescribed Sets:

    Perform 3 sets of 15 reps with RPE 7, focusing on core stability to support overall athletic movement and injury prevention. Maintain controlled movement and breathe steadily. 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 12 reps with RPE 8, strengthening lower back and posterior chain, crucial for injury resilience and explosive power. Keep movement controlled and avoid hyperextension. Rest 1-2 minutes.

    Working Sets:

    3

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