train them twice a week,,,,,,,,,,
monday...emphasize calves ( standing calf, seated ), hamstrings ( curl, st deads, feet high leg press) quads ( extension, leg press ) go for reps on the quads, go for feel and pumps
thurs.... quads ( ext, squat, legpress) hams ( curl) calves ( choose a fave ).... give the quads a good spanking, always go for feel tho, slow and squeezy wins the race