This week I have had the opportunity to work extra hard on my legs since we have been having a few days of from practice
I met this guy at the gym. He was sprinter and a jumper and apparently he had some record in 100m for people over 40+. I talked to him and asked if there are some workouts that could really help me jump higher and he said yes but he also said that I have to be committed to it and do it at least twice per week.
He told me to do only four different workouts on my legs, but when he said this I started to laugh. I told him that I did tons of different workouts on the Air Alert workout ( leg workout) and did not gain anything, what would make his program better?
He simple answered “ It is about quality, not quantity”. With that he meant that it doesn’t matter if you do 100 different workouts, you have to do less with more quality.
So what was he secret? He called it " The Olympic Leg workout"
Start of doing some jogging or jumping rope for 10 min so you don’t get injured
· 5 sets of 3 reps of jumping as high as you can. You have to rest at least 1 min between every set, this is an explosive workout not a stamina workout.
· 4 sets of 6 reps of Explosive heavy squats. Don’t do them slow, just go down slow and explosive up. All the way up on your toes, like if you were going for a dunk or a block. 
· 4 sets of 6 reps of single leg lunges with a Pilates ball against your back + weights . Like the lunges you should go down slow and explosive up.
· 4 sets of 25 reps of toe raises with weights. The calves are important to do more reps so you build stamina in them at the same time explosiveness. Go down slow and then go up explosive
I gave this a shot and next day I could not go or sit on the toilet. My legs were hurting so much from the workout and I loved it. I believe that when it hurts in the muscle the next day, then you know that you had a great workout.
