4 Exercises to Increase Leg Strength

For lots of people, having strong legs isnt their goal.  Instead, they are searching to have a maximum quantity of leg power. 
The Difference:
High Quantity of Power: Challenging Weight Over a Short Time
(create a high quantity of force and create that force quickly)
This comes in very helpful when involved in sports that require you to be strong and quick at the same time

High Quantity of Strength: Challenging Weight Over an Extended Period of Time

In order to develop this physical characteristic, its important that you adjust your training accordingly since there’s certain aspects needed to get a high degree of Leg Power.

The Exercises

1. Heavy Squats Or Leg Press:
      To best achieve a high level of power, you want to be both quick and strong. Many of the exercises below are not going to stress maximum strength to a huge degree, so its important to perform at least one exercise where you will lift as heavy as possible.  

Barbell "SUMO" Squat
 Since squats put you in your strongest position (or the sumo squat stance for those who struggle with squat positioning), perform this exercise for a rep range of 5-8 reps lifting as heavy as you possibly can. Do 3-5 sets of these and youll be well on your way to develop a very solid strength foundation. 3-5 sets at 5-8 reps
 Stance: Feet pointed out at a comfortable angle. IMPORTANT: Make sure the knees point out (as you squat down) in the same direction that the feet are pointing.  Chest up; Hips back (imagine lowering to sit in an imaginary chair).  

Leg Press
 Great alternative to Squat for those who would like more Back support.  Feet Shoulder width apart; When lowering platform, do not allow the Knees to be above the feet.  Place the feet high enough so that your legs are at a 90 degree angle at the bottom.  Same reps and sets as Sumo Squats. 

Freehand Jump Squat

Following a good rest after doing the squats (at least 3-5 minutes to fully recover), next you want to move into jump squats. These won’t be performed with much weight if at all (you can wear a weighted vest if desired), but will focus on maximum quickness and explosiveness.

When doing these, you want to jump up off the ground as high as possible while reaching the arms above your head to help increased the entire movement pattern. 
4-5 sets at 12-15 reps

 

Seated Calf Raise
  One factor that lots of people forget about is the role that calves will play in generating power. Since this is the final link of the chain when you perform type of run or jump, its vital that this muscle is also trained for power.
  To do this, you want to perform your standard sitting or standing calf raise with a heavy weight, but focus on really making the concentric portion of the exercise (where the muscle shortens – in this case when you rise up) as fast as possible. Then pause for a moment when you are at the top and slowly lower to a count of two or three seconds.        Repeat this process for 12-15 reps for a total of 3-4 sets. 3-4 sets at 12-15 reps

SAMPLE WORKOUT:

Squats/Leg Press: five sets of 5-8 reps

Jump Squats: three sets of 10-15 reps

Calf Raises: four sets of 12-15 reps

- Zeke Samples -