9/23/06 Volume Hamstring Training
The Workout: 8.5 out of 10
Seated Hamtractor: 175 x 12, 175 x 12, 200 x 10
Barbell SLDL: 185 x 14, 185 x 14, 185 x 14
Single Leg Curls: 90 x 10/10, 90 x 10/10, 90 x 10/9
Weighted Step Benches: 135 x 15/15, 135 x 15/15, 135 x 12/12
*calves still really sore from last Sundy 
Cardio: Precor Stantionary Bike: 30 minutes
Thoughts…..
Try to bring up my hams has been a challenge but I have see good results from adding some plyometric movements to my workouts. The Step Benches are a killer way to end any leg workout. Here is a description of how to do them:
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Originally Posted by US Figure Skating
Step Benches - Over the Top
A. Start on the side of the step. B. Beginning with the right leg, step up sideways with the right leg, quickly bringing the left up while moving across the step and coming down the other side with the right leg and tapping with the left. D. The pattern is step-together-step-tap, step-together-step-tap. E. Variety can come with propulsion in the movement over the top. Exercise Tips 1. When stepping on the bench, place the entire foot on top of the platform. Do not allow any part of the foot to hang over the edge. 2. Step up and down lightly and quietly. 3. If using propulsion, push off the toes and use extension through the foot as you then land back on the toes. |
It may seem a little odd I would look to figure skating as a resource for leg training but suprisingly it is effective. Outside of the box thinking should always be welcomed and always gives a strength athlete more perspective on their training.
As you can also tell this workout is somewhat lighter then my others. Honestly, I every movement here except for the plyos is done with strict form, long contraction holds, and delayed negatives. This works well in stimulating my hamstrings which going heavier really hasn’t allowed me.
Frankly, despite the intensity of this workout it was pretty easy. Octane is definately assisting me in fighting fatigue for sure. I’m very impressed to say the least!
