This page identifies general and specific exercise to develop the legs. To gain any real benefit it requires at least 16 weeks of continuous exercise. Prior to starting any training program, it is recommended you have a medical examination to ensure it is safe for you to do so.
The following drills performed over 20 to 30 metres. Start with two sets and increment in steps of 10 metres per two weeks. When you get to 30 metres, add an extra set and start again at 20 metres. Perform the drill, jog for 20 metres and walk back, 5 minutes recovery per set
The following plyometric drills performed 6 to 10 times. Start with 2 sets and increment in steps of 2 repetitions per week. When you get to 10 repetitions, add an extra set and start again at 6 repetitions. Perform drill, jog for 20m and walk back, 5 minutes recovery per set.
The following exercise performed for 30 to 60 seconds. Start with 2 sets and increment in 10 second steps. When you get to 60 seconds add an extra set and start again at 30 seconds. Recovery is 30 seconds between each exercise and 5 minutes per set.
Multi Gym Exercise
The following exercises performed using weights of 60% of max for the exercise - alternate with an upper body exercise. Start at 2 sets of 10 repetitions, increment by 2 repetitions each week, when you get to 16 repetitions, add an extra set and start again at 10 repetitions. 30 seconds recovery per rep and 5 minutes recovery per set.
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