Wednesday, May 27, 2009

Underground Leg Training Secrets!

For strong, powerful legs there are multiple ways to train, but really it boils down to hard work. For a strong lower body and posterior chain, sandbag training can certainly help you reach your goals. For maximal strength, barbell squatting and deadlift are obvious choices, but for general strength and conditioning purposes, various sandbag squats, lunges and goodmornings will do the trick (and then some!).

So today I wanted to get in a great workout, and I decided to use a routine from Zach Even-Esh, owner of the Underground Strength Gymnasium and author of
The Underground Strength Manual and Real Man Muscle Building Course (Busy Guy Fitness). It was a pretty simple and one of those that looked easy on paper. Boy was I mistaken! After a warm up of push ups, reverse lunge + band pull aparts,and kettlebell swings, I hit up Zach's "easy" leg routine using my 130lb sandbag...

a1) sandbag zercher squats 3x5
a2) sandbag zercher goodmornings 3x5
b1) sandbag zercher reverse lunges 3x5 (each leg)
b2) sandbag power cleans 3x5

This turned out to be one TOUGH workout - not only on the lowerbody, but the core and upperbody as well from isometrically holding the bag.

After my leg workout, I wanted to get in some upperbody work, so I did some heavy single arm kettlebell overhead presses and some single arm kettlebell rows with extra resistence using a jump stretch band.

For more strength training secrets, you gotta check out Zach's training courses...

Underground Strength Manual

Real Man Muscle Building Course

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