ADDING VARIETY TO STRENGTH TRAINING ROUTINES.

Having provided a template for upper-body strength-training routines last month, we'd like to round out our mini-clinic with a template for a lower body workout.

Approximately 52 muscular structures comprise the anterior, posterior, medial, and lateral compartments of each hip, thigh, and calf. With such a vast agglomeration of muscle tissue, it is easy to understand why the stimulation of these areas is so crucial for the augmentation of strength and power.

The joints served by these muscles are subjected to inordinate stresses in practices and games, which accentuates the need to minimize injury through strength training.

Exercise Checklist

The exercise used in our routine are determined by many factors such as personal preference, training philosophy, available equipment, etc. Several of the routines utilize both compound (i.e., multi-joint) and isolation (i.e., single-joint) movements. As mentioned before, we believe in using a wide assortment of equipment, including both free weight and machines.

Due to equipment problems, some of the exercises (most notably hip flexion, abduction, and adduction) may require the use of manual resistance.

A representation of the exercises used in these routines, along with the primary muscles stimulated by each:

* Leg Press (gluteals, quadriceps, hamstrings)

* Tru-Squat (gluteals, quadriceps, hamstrings)

* Safety-Squat (gluteals, quadriceps, hamstrings)

* Machine Deadlift (gluteals, quadriceps, hamstrings, erector spinae)

* Wall Sits (gluteals, quadriceps, hamstrings)

* Leg Extension (quadriceps)

* Leg Curl (hamstrings)

* Hip Flexion (iliacus, psoas major)

* Hip Extension (hamstrings, gluteals, erector spinae)

* Hip Adduction (adductor group, 7 muscles)

* Hip Abduction (abductor group, 5 muscles)

* Calf Raises (gastrocnemius, soleus)

As the routines are presented, you will notice changes in the (1) total sets for each exercise, (2) the exercise order, (3) recovery times, and (4) the prescribed rep ranges. Along with the equipment, these four variables will enable the coach to keep the routines fresh and dictate the area of emphasis.

Routine #1

Involves one set each of the machine deadlift, leg curl, leg extension, and leg press.

20 Rep Single Sets

Each set of 20 reps is performed with a 90-sec.recovery. Note: Only one set of each exercise is performed in this routine.

Once an athlete is able to perform at least 20 reps of an exercise with the initial weight load, he must add 2.5-10 lbs. the next time the routine is performed.

Note: The conventional straight bar, dumbbell, or hip bar deadlift can be substituted for the machine. Regardless of the mode, teach your athletes to maintain the correct body posture; head straight with eyes focused in a conversational plane," flat upper back, a normal curve in the low back, and good bend at the knees and hips. Avoid "rounding" the low back. (Check photo)

Routine #2

Two back-to-back sets of three different exercises, beginning with the leg press and compound movement and followed with two isolation movements- hip flexion and hip extension.

Two Set Pyramid

The sequence, rep ranges, and recovery periods are as follows:

* Leg Press, 12-15 reps (90 sec.-2 min. recovery)

* Leg Press, 8-12 reps (90 sec.-2 min. recovery)

* Hip flexion, 12-15 reps (90 sec.-2 min. recovery)

* Hip flexion, 8-12 reps (90 sec.-2 min. recovery)

* Hip extension, 12-15 reps (90 sec.-2 min. recovery)

* Hip extension, 8-12 reps (90 sec.2 min. recovery)

Coaching points: We are now working with the range rule, which dictates that the weight remains constant until the high end of the range is met. At that point, an increment of 2.5-5 lbs. can be added to isolation movements, and 5-10 lbs. to compound movements.

Also: When performing any multi-set pyramid in a high-tension fashion (i.e., the sets with either the same amount of weight or slightly less, obviously because of the cumulative effects of fatigue).

Routine #3

Triple Compound/Single Isolation

We begin with three sets of a compound movement (let us say a squat), and follow with a single set of three different isolation exercises.

It will look like this:

* Tru-Squat or Safety-Squat, 10-12 reps (90 sec- 2 min. recovery)

* Tru-Squat or Safety-Squat, 8-10 reps (90 sec.-2 mm. recovery)

* Tru-Squat or Safety-Squat, 6-8 reps (90 sec.- 2 mm. recovery)

* Hip adduction, 12-15 reps (90 sec.-2 min. recovery)

* Hip Abduction, 12-15 reps (90 sec.-2 mm. recovery)

* Seated calf raises, 12-15 reps (90 sec.-2 min. recovery)

Coaching points: When squatting, we do not take the sets to momentary muscular fatigue due to the nature of the exercise and the compromising position the athlete would be placed in under those circumstances.

It takes a little more time to determine the starting weights for the squat sets, as the exercise requires exceptional technique.

Basically, we teach the same techniques in the squat as we do in the deadlift. The obvious difference is that weight is on the shoulders. The squat depth we teach has the top of the thigh parallel to the floor.

Regarding the overload procedure, we are again working with the range rule.

Note: For anyone with concerns about squatting, the leg press and/or deadlift are certainly viable and productive options.

All of us eventually encounter individuals who, for any number of reasons, are unable to perform the squat. To reduce some of the problems associated with this movement, we perform all of our squat movements with either the Tru-Squat machine or the Safety-Squat bar (check photos).

These two modalities enable the trainee to maintain the body posture necessary for proper stimulation and safety. (For information on obtaining either piece of equipment, you may contact me.)

Routine #4

This is an extremely difficult "no card" workout we occasionally perform during the off-season period. By "no card," we mean one of the rare workouts we do not record. It is used as more of a change-up and esprit de corps/routine.

Spartan Survivor

Make no mistake. The fact that it isn't recorded does not detract one iota from its intensity and demanding nature. Actually, our athletes, have their own mantras for the routine- one that would make a sailor blush.

If you're ready, here goes:

* Deadlift, 15 all-out reps (30 sec.recovery)

* Hip extension, 15 all-out reps (30 sec.recovery)

* Leg extension, 15 all-out reps (30 sec.recovery)

* Leg curl, 15 all-out reps (30 sec.recovery)

* Leg press, 15 all-out reps (30 sec.recovery)

* Wall sits: The trainee sits flat against a wall with his legs positioned at 90 degrees. We occasionally add more weight to the exercise by placing sandbags on the athlete's thighs. The position is maintained for 60 sec.

Coaching points: Most importantly, don't introduce this routine to your athletes until they've been engaged in some serious, tough training for at least a few weeks. This isn't a routine that you spring on anyone the first day of the off-season program.

And, remember, due to the initial soreness it induces, it is solely an off-season routine.

In time, you will find your athletes challenging each other to see who can hold the 90-degree position the longest on the wall sit.

Final Thoughts

It should also be mentioned that we perform at least 1-2 isolation movements for the low back (e.g., trunk extensions) and 1-2 isolation movements for the abdominals (e.g., bent knee trunk curl, trunk rotations) in just about every workout.

With the noted exception of the Spartan Survivor routine, all of these routines should be charted for progressive overload. Charting provides incentive for the athletes and enables the coaching staff to track improvements.

For those interested in combining these routines with the upper body routines described last month, the important consideration is volume. Experience has taught us to keep our workouts in the 18-20 total set range during the off-season, and in the 15-18 total set range during the in-season. While this format isn't carved in stone, we feel that it as close to optimal as any system we've studied.

Stronger is better!

Keep Breathing!

It is important to maintain a continuous breathing rate while lifting, especially when working the large musculature of the lower body. If a trainee holds his breath for even a short duration, the internal pressure that results--coupled with the external pressure of the working muscles--may limit the blood flow to the heart and brain. This can lead to dizziness and what are known as "exercise induced headaches" (EIH's).

A good rule of thumb is to exhale while raising the weight and inhale while lowering the weight. However, it is most important to just breathe, regardless of the rhythm.