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Leg Training Notes

The document outlines a leg training program focusing on Bulgarian Split Squats with various methods from trainers like Greg O'Gallagher, Ben Bruno, and Michael Boyle, emphasizing different set and rep ranges. It also includes a goal for basic flexibility through the Kneesovertoes Zero base program and athleticism/cardiovascular training using hill sprints and sprints. The training incorporates periodization and volume accumulation strategies for optimal performance.

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JacKFrost1889
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102 views1 page

Leg Training Notes

The document outlines a leg training program focusing on Bulgarian Split Squats with various methods from trainers like Greg O'Gallagher, Ben Bruno, and Michael Boyle, emphasizing different set and rep ranges. It also includes a goal for basic flexibility through the Kneesovertoes Zero base program and athleticism/cardiovascular training using hill sprints and sprints. The training incorporates periodization and volume accumulation strategies for optimal performance.

Uploaded by

JacKFrost1889
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as TXT, PDF, TXT or read online on Scribd

Leg Training

Goal: Bulgarian Split Squats, Bodyweight for Reps


-Methods
-Greg O'Gallagher: Reverse Pyramid Training for 3 sets(6-8, 7-9, 8-10)
-Ben Bruno:
-Back Friendly Leg Training: 3-4 sets of 6 reps per Leg.
-Single Leg Training put to the max: 5-6 sets of 6-8 reps
-Basic Training Principle: 4-6 sets of 5-10 reps
-Michael Boyle: as low as 3 sets of 5
-Periodization
-sets of 8 to 10 (accumulation, extensive loading),
followed by sets of three (intensification) and then sets of five(unloading).
-Dan John recomends between 15 and 25 reps for major
exercises. That means you have the choice of accumulating volume with 3 sets of
8(24 reps) or more intense with 3 sets of 5(15 reps)

Goal: Basic Flexibility via the Kneesovertoes Zero base Program


-Methods
-Kneesovertoes Zero base program

Goal: Athletisicm/Cariovascular
-Methods
-Hill Sprints(sled replacement)
-Sprints
-Forwards(Frank Yang soccer training) 5 times x 3 and Backwards

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