T Nation

Leg Specialization Program?


#1

Hi all,

Just looking for opinions on leg specialization programmes. There are quite a few available here at T-Nation. Has anyone done a specific one for good results?

Iâ??m interested in gaining strength, size and power? Looking for insights. Cheers.


#2

How much do you squat?
Are you in season?
How many days a week can you train and how flexible are those days?


#3

Currently off season so can commit to 5 days. But would be happy to bring down to a 4 day week for a few weeks to concentrate on legs. (coming back from a leg injury).

Usually squat 2x week min â?? one day heavy, other speed with some plyometrics. That would be typical. During season usually one full body , one lower & one upper.


#4

Since your goals are vague, Smolov Jr


#5

[quote]Rugbyathlete wrote:
Currently off season so can commit to 5 days. But would be happy to bring down to a 4 day week for a few weeks to concentrate on legs. (coming back from a leg injury).[/quote]
If I read your other thread right, you had surgery at the end of February and will be in a cast for another month or so? I’m not sure where the break was or how bad it was, but over a month in a cast isn’t anything to sneeze at.

I suggest reading this, about Wendler’s shoulder surgery, and seeing if you can draw some parallels for your leg:

Point being, don’t be in a hurry to jump into a leg specialization even if you think you need to “catch up”. Do the rehab 100% balls out and focused, and then see where you are once you get the okay to attack the weights unrestricted again. Take your time reintroducing hard training, especially since it sounds like it’ll be a good 2+ months that you’ve been out of action.


#6

[quote]Chris Colucci wrote:

[quote]Rugbyathlete wrote:
Currently off season so can commit to 5 days. But would be happy to bring down to a 4 day week for a few weeks to concentrate on legs. (coming back from a leg injury).[/quote]
If I read your other thread right, you had surgery at the end of February and will be in a cast for another month or so? I’m not sure where the break was or how bad it was, but over a month in a cast isn’t anything to sneeze at.

I suggest reading this, about Wendler’s shoulder surgery, and seeing if you can draw some parallels for your leg:

Point being, don’t be in a hurry to jump into a leg specialization even if you think you need to “catch up”. Do the rehab 100% balls out and focused, and then see where you are once you get the okay to attack the weights unrestricted again. Take your time reintroducing hard training, especially since it sounds like it’ll be a good 2+ months that you’ve been out of action.[/quote]

I was just about to recommend Smolov Jnr until I read this. Sort your rehab out first before you worry about specialisation


#7

[quote]Chris Colucci wrote:

[quote]Rugbyathlete wrote:
Currently off season so can commit to 5 days. But would be happy to bring down to a 4 day week for a few weeks to concentrate on legs. (coming back from a leg injury).[/quote]
If I read your other thread right, you had surgery at the end of February and will be in a cast for another month or so? I’m not sure where the break was or how bad it was, but over a month in a cast isn’t anything to sneeze at.

I suggest reading this, about Wendler’s shoulder surgery, and seeing if you can draw some parallels for your leg:

Point being, don’t be in a hurry to jump into a leg specialization even if you think you need to “catch up”. Do the rehab 100% balls out and focused, and then see where you are once you get the okay to attack the weights unrestricted again. Take your time reintroducing hard training, especially since it sounds like it’ll be a good 2+ months that you’ve been out of action.[/quote]

Hey man,

Cheers for the reply. yes I did have surgery (won’t bore you with the details) so won’t be hoping straight into programme. Surgeon was a good guy, played ball himself at a respectable level and gave me pretty solid go forward advice.

summed up, 2 months minimum when im out of the cast will be hell for leather rehab. Stages will be mobility, stabilisation, strengthening etc. He advises a lot of single leg work from 2-3 months to correct any imbalances before heavy work can start again. And this is all based on the physio’s discretion.

It’s during the rehab I will hit out a solid hypertrophy phase for upper body and once the all clear is given the plan is to do a leg specialisation programme so I don’t look like a Internet meme skipping leg day!