Posted on April 29, 2015 by Jenny Cromack

When athletes train to develop power in their legs their workout consists of Olympic lifts and their assistance exercises. If it’s good enough for an athlete its good enough for you!

The following workout is fantastic to develop leg power as it will help develop the type IIb muscle fibres, these are the fibres that are responsible for the highest level of power production. Using relatively low repetitions this allows for heavier weights. Heavier weights produce a higher level of muscle tension, which in turn leads to a greater growth response and greater power. The longer rest time ensures that you fully recover and are ready for another set.

Try our programme for developing powerful legs

Weeks 1 & 2
A1. Front Squat, 6 x 2-4, 40×0, rest 10 seconds
A2. Snatch Jump from Hang, 6 x 2-4, Wide Grip, 10×0, rest 240 seconds
B1. Top Half Inertia Back Squat, 6 x 2-4, 21×0, rest 120 seconds
B2. Lying Leg Curl, Feet Neutral, Dorsiflexed, 6 x 2-4, 30×0, rest 120 seconds

Week 3
A1. Front Squat, 4 x 2-4, 40xo, rest 10 seconds
A2. Snatch Jump from Hang, 4 x 2-4, Wide Grip, 10xo, rest 240 seconds
B1. Top Half Inertia Back Squat, 3 x 2-4, 21×0, rest 120 seconds

B2. Lying Leg Curl, Feet Neutral, Dorsiflexed, 3 x 2-4, 30×0, rest 120 seconds

Week 4
A1. Front Squat, 6 x 2-4, 40X0, rest 10 seconds
A2. Snatch Jump from Hang, 6 x 2-4, Wide Grip, 10X0, rest 240 seconds
B1. Top Half Inertia Back Squat, 6 x 2-4, 21X0, rest 120 seconds
B2. Lying Leg Curl, Feet Neutral, Dorsiflexed, 6 x 2-4, 30X0, rest 120 seconds

After the first two weeks, the volume of the workout decreases significantly, from 24 total sets to 14. Note that the intensity of the workout does not change, just the volume. On the fourth week the volume returns to 24 total sets, and you should find a significant increase compared to the amount of weight you could lift in weeks 1-2….resulting in a more powerful legs.

Try to incorporate this workout into your weekly regime twice per week.