JEFF KING'S OFF-SEASON LEG TRAINING
Thoroughly warm up before handling heavy weights. Before doing any heavy movements, I warm up with a couple sets of leg extensions and front squats.
Always take each movement through a full range of motion.
Do each movement in perfect form.
Do not forget to resist the movement on the way down for negative emphasis.
Rest no more than ninety seconds between sets. Keep moving to keep the intensity high.
Front Squats
3 sets of 8 reps
Duck Leg Press
4 sets of 8 reps
Hack Squats
3 sets of 8 reps
Leg Curls
4 sets of 10 reps
Standing Leg Curls
2 sets of 10 reps
Standing Calf Raise
3 to 4 sets of 15-20 reps
Calf Press
3 sets of 12-15 reps
JEFF KING'S POWERLIFTING SQUAT ROUTINE
The first few sets act as warm-up sets which prepare you for your final maximum sets. Sample weights are listed. Always attempt to surpass your previous record weights. Keep in mind that you'll be training at a slower pace than in your normal routine.
Back Squats
6 sets of 12/10/8/6/4/4 reps
135x12
185x12
225x10
315x8
405x6
495x4
495x4
Duck Leg Press
4 sets of 10/8/6/4 reps
400x10
500x8
600x6
700x4
Leg Curls
3 sets of 10 reps
straight sets, no need to pyramid these
