Workout Wednesday #16

Leg Strengthening & Kicking Power

Part 2 is here. This week we focus on the lower body, utilizing exercises to increase power and strength.


The Workout

The Exercises

Explosive Kneeling Jump into Squat Jump

Weighted Squat Jumps

Single Leg Forward Bounds

Single Leg Lateral Jumps

Leg Holds & Pulses

Power Kicks

Reps & Sets

3x6-10 based on ability

4x10

3x6 each side

2x10 side to side

5x10 seconds by 10 seconds of pulses

3x1>5 (1, 2, 3, 4, 5)

Rest

60-90 seconds

90-120 seconds

90-120 seconds

60-90 seconds

30-60 seconds

60 seconds between swapping legs, 2 minutes between sets

Warm up thoroughly before starting this workout.

Any weight/resistance used needs to be challenging but maintaining correct form is crucial throughout the exercises.

Each rep should be performed at maximum effort and intensity.

Exercise Explanations

Explosive Kneeling Jump into Squat Jump

Start in a kneeling position, explode upwards landing on your feet in a low squat and immediately jump upwards in a big squat jump. Kneel back down and repeat for desired reps.

Weighted Squat Jumps

Using either a barbell, dumbbell, kettlebell or weighted vest perform controlled squat jumps aiming to get some depth in your squat. Focus on exploding upwards an controlling your descent. Repeat for desired reps.

Single Leg Forward Bounds

Using one leg at a time, try and bound forwards as far as you can in a continuous set of jumps. Aiming to explode forwards each time you land. Perform on one leg, then repeat on the other before resting.

Single Leg Lateral Jumps

Using one leg at a time, try and jump sideways as far as you can. Aiming to immediately jump back to the other side each time you land. Repeat for desired reps.

Leg Leg Holds & Pulses

Choose the static position you want to work (or you can work all; front, back, side). Hold desired position for 10 seconds at maximal contraction followed by 10 seconds of pulses. With your pulses try to pulse just below and just above your static holding position.

Power Kicks

Using a pyramid protocol, working from 1 rep, up to 5. Perform power kicks, focussing on correct technique and rotation, re-setting your position between each set of kicks. Try to explode with maximal force each time. Work one leg and one kick at a time before resting doing the same kick on the other leg.

For example: Roundhouse kicks - Left Leg 1, 2, 3, 4, 5, - 1 minutes rest - Right Leg 1, 2, 3, 4, 5  - Rest 2 minutes.

*If you're unsure about how to perform any of these exercises, please seek help from a professional or find an instructional video. These exercises are performed at your own risk.


There it is, a workout designed to help increase kicking power, leg strength and endurance.

We'd love to know how you get on and your thoughts.

The Springhealth Team