Power Endurance - Legs

 4/25/10

It's easy to produce power when you are fresh.  This workout is designed to teach your body to produce power when you are fatigued.  We accomplish this by fatiguing the muscle with a standard lift and then get the muscle to failure using a plyometric exercise.  This will help mountain bikers get through those technical sections at the end of the day and will help runners and road cyclists surge over the summit of any climb.  For this exercise you will want to do 3 sets of each superset doing 15 reps for the standard lifts.  As always you should increase the weight each set for the standard lifts, I would urge you not to perform weighted plyometrics unless you have direct supervision from a professional.  Rest 1 minute between each superset.

Super Set #1-Single Leg Squat-Power Step Up

Superset #2-Walking Lunges (15 each leg)-Jumping lunges (In Place)

Superset #3-Ball Dead Lift-Hurdle Jumps

Superset #4-Straight Leg Dead Lift-Long Jump

Superset #5-Leg Extensions-Squat Jumps (feet together)

Superset #6-Leg Curls-Squat Jumps (feet apart) 

If you have anyquestions please contact me at (303) 870-6206.