USPlabs Iron Day – Leg Development

Posted on May 24, 2012 by John Davies There have been 0 comments


Each week we offer a free workout and in the previous fifty-one editions we have been able to answer the interests of our readers. Combining your training interests with a full review of your supplement plan on Facebook this can assist a variety of goals. To cast your vote on what type of workout you would like to us to released simply send us a message Twitter (through either a 'DM' or the '@' function) or Facebook and we will randomly select through all suggestions.





As per our original intent of the USPlabs Iron Day, each Friday we will provide a daily training program (per reader choice), with a follow up supplement protocol on Facebook. Readers would cast their vote via Twitter (through either direct message or the “@” function) or Facebook and decide the topic.


Our choice for this week’s comes via Twitter with winning vote asking for a Leg development plan for athletes.


The first point that must be understood clearly is without proper preparation you will not generate your maximal force. Your preferred music, passive stretches or stroll on the treadmill is not 'preparation' and to achieve optimal results you must properly 'activate' the core, hip and trunk region. Failure to do so will only result in the failure to achieve your potential. That is not anecdotal commentary but absolute fact.


Following a proper warm-up (see 'The Modern Warm-Up') that ‘activates’ the core begin the session starting as follows:



Sprint (all perform on whistle, with signal coming from behind the athlete
10 – 3 point
10 – laying start (clasp hands behind back)
10 – supine start
25 – flying start
60 shuttle – (laying start as above)

repeat each twice, jog back to line and wait for whistle. Say nothing.


Bounding 20 yards / metres, jog back to start and repeat 5 times each

  • B skip
  • Flutter kicks
  • Forward bound (minimal length is height)
  • Backward Bound
  • Side to Side Bound
  • A skip


Resistance Training


Concentric Squats (also known as 'Deadstop Squats) 4 sets by 6 reps at sixty-five per cent
Dumbbell Snatch (hang, blocks, 'dive start') 4 sets by 6 reps at sixty-five per cent
Snatch Grip Deadlift 4 sets by 6 reps at sixty-five per cent

(35 seconds rest between sets)


Good Morning Squat 3 sets x 3 reps at ninety per cent
Jump Shrug (Clean grip) 3 sets x 3 reps at ninety per cent
Bulgarian Squat 2 sets x 3 reps at ninety per cent
STS™ 3 sets

(90 seconds rest between sets)


How to perform Good Morning Squat


How to perform Jump Shrug (Clean)


How to perform STS™


Section C


DMC™, introductory movements.


a) Cossack Squats, 25 to each side
b) Buddy Carries, 200 steps (alternate)
c) Sledgehammer Strikes, alternating overhead strikes

repeat 2 sets


How to perform the Cossack Squat


At the end of your training session perform the following Range of Motion routine.


Step two in this plan is visit the Facebook page well in advance of starting your training day for expert advice on how to optimize your results.



Prepared by John Davies


John Davies is available on his personal page on Facebook , Renegade Training™’s, Google+, Renegade Training™ on Google+ as well as or Twitter.


The information provided in “Instant Training Improvement Tips”, as well as this web-site blog is intended for informational and educational purposes only and should not be interpreted as medical advice for any condition. Always consult a qualified medical professional before beginning any nutritional program or exercise program. By reading this disclaimer, you hereby agree and understand that the information provided in this column is not medical advice and relying upon it shall be done at your sole risk.

This post was posted in Training


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