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Thread: Dropping Leg Exercises?

  1. #21

    Dropping Leg Exercises?

    Quote Originally Posted by "missjane":1kn3j37g
    No, you are correct. Dan John's program is 5 days a week. I've done it.
    Could you give us an idea of what the 5 day program is like?

  2. #22

    Dropping Leg Exercises?

    https://www.youtube.com/watch?v=GDhD...e_gdata_playerhttp://<br /> <br /> <a href="https:...ta_player</a>?

    Since you want this primarily for aesthetics you can get 90% of what you want from some simple cheap home equipment. First is a chin up bar. These fit in a door and are around $25. Every time you pass the door do some chin ups as many as you can. Next is a sandbag. Costs about $15 to make. Here is a video above. You can add this to pushups and pull ups once you get strong as well as do a bunch of other things like swings twists jumps hi it etc

    Next is a suspension trainer see above. You can hang this off your chin up bar. Between these three devices, and some good sweat and a proper diet you will achieve great aesthetics and not loose anything in your legs. You can add some weight room workouts as time permits but with these its only your determination that will hold you back. As time goes on you can add a kettle bell or two and maybe a stability ball to your home gym. There are a ton of body weight exercises which tend to be variations on pushups. Between push (pushups and variations) pull (pull ups and suspension variations) with added weight from the sandbag or backpack plus some lunges and Romanian dead lifts using a bench or chair and some squats step ups etc using the sand bag or a backpack or both 5 days a week in 6 months you will be stronger and faster and more aesthetic than you are today for very little cash outlay.

    There is no perfect program. There is only adequate nutrition and volume of weighted exercise without so much exercise you become injured. I'm sure others have differing opinions but when I was a kid I worked in a stone mill stacking 75 and 135 lb hunks of building stone off a conveyor onto pallets. That was my gym. Pick up a stone do a squat. Pick up a stone do an overhead press. After I wore out I would just pick up a stone. Sometimes i worked in the quarry swinging a sledge hammer. This isn't all that complicated.

  3. #23

    Dropping Leg Exercises?

    Quote Originally Posted by "tony23":1mn5esex
    Could you give us an idea of what the 5 day program is like?
    See this thread.

  4. #24

    Dropping Leg Exercises?

    Quote Originally Posted by "missjane":1x36d9zw
    See this thread.
    Thanks

  5. #25
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    Dropping Leg Exercises?

    Quote Originally Posted by "gasem":3pkx842e
    the link from gasem completely explains even easier strength. It is 10 workouts in 14 days - so 5 days a week.

    I don't know if Even Easier Strength as in the link is the same or different than the Easy Strength program from the book of the same name.

  6. #26

    Dropping Leg Exercises?

    Easy strength is a program you can combine specifically into a larger sports regimen. It is meant to supplement and compliment the training for your main sport. Even easier strength is a more boiled down version. The point of it is to get volume by working 10 days out of a 14 day period with only a few days per 14 day period where you lift heavy and filling in the rest with easy days and moderate days and rest days. If you feel particularly strong on a given day it encourages you to go with your body and reap the benefits. I made sequences which would switch up some exercises per 14 day periods when I was healing my shoulder. I would do stuff for the bad shoulder for 2 weeks then let that shoulder rest while I worked the other good shoulder with greater intensity. Because it has core work both shoulders were always exercised to some extent. I found it to be a very effective program with a great deal of forward momentum but since a lot of time is spent getting volume at 60% of one rep max there was very little downside.

    In one excerpt Dan talks about a friend walking by a squat rack loaded with 500lbs. The guy took off his coat got under the stack and ripped off a few reps put on his coat and walked on. The point is the guy saw a chance and ripped off a few he knew he was capable of lifting. He didn't need to schedule anything. You can do the same. I have a chin up bar and a suspension trainer set up all the time. When I walk by I rip a few off till I just start to sweat and then walk on. Doesn't cost a thing and takes about 3 minutes. I have a friend who wanted better upper body strength. She put up a chin up bar. Every time she walked under the bar she did a chinup . then 2 then 3 then 5 etc. In 6 months she was looking ripped.

  7. #27

    Dropping Leg Exercises?

    Regarding dropping leg exercises, I tend to do that when I'm doing more cycling (mountain biking). I found that when I was doing more lower body weight training my bike rides were suffering because I wasn't recovered from the weight training, so I switched my focus to more upper body and core work. I still do hip-dominant stuff like deadlifts, but the quad-dominant stuff like squats and step-ups go away.

  8. #28

    Dropping Leg Exercises?

    Quote Originally Posted by "charlatte987":29oykxnc
    Thanks! I can't post it from my phone, But I got the impression from the article "even easier strength" on dan johns website that it was 5x/ week... Although that was probably just me misunderstanding. Thanks for clearing it up!
    Cutting through a lot of information here.

    With the endurance athletes I train when the focus is on increasing running volume then the volume and frequency in the gym has to decrease.

    Typically I'll have people do 2x week, 1 or 2 lower body movements each day, mostly posterior chain as prehab/balancing demands of running/cycling.

    If the gym training is making you fatigued when you run then it is too much.

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