Lower Body Power and Tendon Strength
(Week 14, Power Sprint Program)Day Overview
This session emphasizes maximal strength development in the legs while reinforcing tendon resilience, especially in Achilles and knee tendons. The focus is on explosive, heavy compound lifts to build muscle mass and power transfer to the field, combined with accessory work to support joint stability and injury prevention. The exercises are selected to promote tendon health, improve fast-twitch fiber recruitment, and enhance overall leg strength for speed and agility. The session balances heavy loading with controlled explosive movements to maximize strength gains while minimizing injury risk.
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:
Begin with a warm-up set, then perform 4 working sets of 4-6 reps at high intensity (RPE 8-9). Focus on explosive upward movement and controlled descent to develop power and tendon resilience. Use a safety squat bar to reduce shoulder strain and improve joint stability, supporting shoulder health and overall leg strength. Rest 2-3 minutes between sets to maintain high intensity and quality of movement.
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:
Perform 4 sets of 6-8 reps with a focus on hip hinge and controlled eccentric to strengthen hamstrings and glutes, supporting knee and Achilles health. Use a moderate to heavy weight (RPE 8). Keep the back flat and engage the posterior chain to promote tendon strength and explosive power. Rest 2-3 minutes between sets.
Working Sets:
4
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• Leg Press (Feet High and Wide)
The Leg Press with feet positioned high and wide involves sitting on the leg press machine with your feet placed higher on the platform and wider apart than shoulder-width. Keep your back flat against the seat and your knees aligned with your feet. Push through your heels to extend your legs, focusing on engaging your glutes, hamstrings, and quads. Lower the platform slowly by bending your knees until your legs form approximately a 90-degree angle, then press back up to the starting position. Maintain a controlled movement throughout, avoiding locking out the knees at the top. This variation emphasizes the glutes and hamstrings while reducing stress on the knees.
Prescribed Sets:
Execute 3 sets of 8-10 reps at high intensity (RPE 8). Focus on explosive push-off and full range of motion to develop quad and glute strength, aiding in speed and acceleration. Use a controlled tempo, emphasizing the concentric phase. Rest 2 minutes between sets.
Working Sets:
3
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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:
Perform 3 sets of 12 steps per leg at a challenging weight (RPE 8). This unilateral movement enhances balance, stability, and tendon strength in the Achilles and knee tendons. Focus on controlled, explosive steps to mimic athletic movements. Rest 1-2 minutes between sets.
Working Sets:
3
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• 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:
Complete 4 sets of 15-20 reps with a slow, controlled tempo (RPE 7-8). Emphasize full extension and controlled lowering to strengthen the Achilles tendon and calf musculature, supporting speed and injury prevention. Rest 30-60 seconds between sets.
Working Sets:
4
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• seated leg curl
seated leg curl machine
Prescribed Sets:
Perform 3 sets of 10-12 reps at moderate to high effort (RPE 8). Focus on eccentric control to strengthen hamstrings and support knee stability, reducing injury risk. 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:
Execute 3 sets of 10-12 reps with controlled movement (RPE 8). This exercise targets the posterior chain, aiding in tendon resilience and lower back health, which supports overall athleticism. 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:
Perform 3 sets of 8-10 reps at a controlled pace (RPE 8). This core exercise enhances trunk stability, which is crucial for transferring power and maintaining injury-free movement during football. Focus on engaging the core and avoiding sagging. Rest 1 minute between sets.
Working Sets:
3