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Elite Leg Development Program Guide

The Elite Leg Development Program is a comprehensive 6-day training regimen designed to enhance leg power, endurance, speed, and explosiveness for various athletic performances. Each day focuses on different aspects, including strength, plyometrics, endurance, speed, and recovery, with specific exercises outlined for each day. Weekly guidelines emphasize the importance of sleep, nutrition, progressive overload, and recovery strategies.

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11 views2 pages

Elite Leg Development Program Guide

The Elite Leg Development Program is a comprehensive 6-day training regimen designed to enhance leg power, endurance, speed, and explosiveness for various athletic performances. Each day focuses on different aspects, including strength, plyometrics, endurance, speed, and recovery, with specific exercises outlined for each day. Weekly guidelines emphasize the importance of sleep, nutrition, progressive overload, and recovery strategies.

Uploaded by

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

Elite Leg Development Program — For Endurance,

Power & Explosiveness —

This 6-day elite leg program combines explosive power, endurance, speed, and strength
to create legs capable of excelling in sprints, long-distance runs, and high-performance
movements.

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■■■■■ Day 1 – Power & Strength (Heavy Lower)
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• Barbell Back Squat – 5×5 (heavy)
• Romanian Deadlift – 4×6
• Walking Lunges – 4×10 each leg
• Weighted Step-ups – 3×12 each leg
• Standing Calf Raise – 4×15–20

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■ Day 2 – Plyometrics & Acceleration
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• Box Jumps – 5×5
• Depth Jumps – 4×6
• Broad Jumps – 4×5
• Bounding – 3×40m
• Sprint Drills – 6×60m (max effort, 90s rest)

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■ Day 3 – Endurance & Aerobic Capacity
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• Easy Run – 8–10 km at 60–70% max HR
• Hill Run – 5×300m uphill (walk down recovery)
• Bodyweight Squats – 3×50
• Calf Raises – 3×30
• Mobility & Stretching – 15 mins

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■ Day 4 – Speed & Explosive Power
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• Sled Push/Pull – 5×20m
• Sprint 100m – 6 rounds (full rest)
• High Knees – 3×30s
• Skater Hops – 4×20 (explosive lateral jumps)
• Box Step-ups (explosive) – 3×12 each leg

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■■ Day 5 – Strength Endurance
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• Front Squats – 4×10
• Bulgarian Split Squats – 4×12 each leg
• Deadlifts – 3×8
• Farmer’s Carry – 3×40m heavy
• Wall Sit – 3×60s hold

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■■■■ Day 6 – Recovery & Stability
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• Light Jog – 4–6 km
• Glute Bridge Hold – 3×60s
• Single-leg Balance Work – 3×60s each
• Yoga/Mobility Flow – 20 mins
• Deep Stretching – 10 mins

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■■ Weekly Notes:
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• Sleep: 7–9 hrs daily.
• Protein intake: 2g/kg bodyweight.
• Add resistance over time (progressive overload).
• Prioritize recovery — ice, massage, hydration.
• Every 4th week: reduce volume by 30% for deload.
• Warm-up: Always dynamic. Cool down: Always static.

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