T Nation

Stronger Legs for Football Season

i just realized that i need my legs stronger for the foot ball season coming up ( i play on my high school team) i lift 3 days a weak i do day one : Chest/Shoulders day 2:Biceps/Forearms/Triceps and day 3:Legs/Back now to get my legs stronger faster is it ok to also do legs day 1? or will this not work? advice would be very helpful thank you!

It depends how much rest you have between those days. If your legs get time to rest and recover it would be fine.

thank you sir!

This is a great strength program targeted to young athletes like yourself:

It does involve squatting 3x/week. Seems like a lot, but in reality it is just enough.

[quote]TheDudeAbides wrote:
This is a great strength program targeted to young athletes like yourself:

It does involve squatting 3x/week. Seems like a lot, but in reality it is just enough.[/quote]

listen to this. I might be squatting 4x a week in my next training cycle.

[quote]zephead4747 wrote:

listen to this. I might be squatting 4x a week in my next training cycle.[/quote]

Smolov? Man that’s a lot. :stuck_out_tongue_winking_eye:

[quote]TheDudeAbides wrote:
zephead4747 wrote:

listen to this. I might be squatting 4x a week in my next training cycle.

Smolov? Man that’s a lot. ;P[/quote]

But squatting is fun.

If you want strong legs then squats are pretty much the be all and end all. However since your training for football it would also recommend adding in some unilateral exercises since when your playing you ll be on one foot quite often.
Also you can never do too much posterior chain work, rdl’s, deadlifts, dumbell swings etc.

[quote]ukrainian wrote:
TheDudeAbides wrote:
zephead4747 wrote:

listen to this. I might be squatting 4x a week in my next training cycle.

Smolov? Man that’s a lot. :stuck_out_tongue_winking_eye:

But squatting is fun.[/quote]

yep, especially becasue I’ve been squatting once a week for the last few cycle.

[quote]ukrainian wrote:
TheDudeAbides wrote:
zephead4747 wrote:

listen to this. I might be squatting 4x a week in my next training cycle.

Smolov? Man that’s a lot. :stuck_out_tongue_winking_eye:

But squatting is fun.[/quote]

:stuck_out_tongue_winking_eye: Squatting is only fun if your numbers increase.

[quote]TheDudeAbides wrote:
ukrainian wrote:
TheDudeAbides wrote:
zephead4747 wrote:

listen to this. I might be squatting 4x a week in my next training cycle.

Smolov? Man that’s a lot. :stuck_out_tongue_winking_eye:

But squatting is fun.

:stuck_out_tongue_winking_eye: Squatting is only fun if your numbers increase.[/quote]

I like front squats better though. But I am weird that way.

[quote]ukrainian wrote:
TheDudeAbides wrote:
zephead4747 wrote:

listen to this. I might be squatting 4x a week in my next training cycle.

Smolov? Man that’s a lot. :stuck_out_tongue_winking_eye:

But squatting is fun.[/quote]

Yea, have fun with that Zep. I know I am :slight_smile:
The only tweak I made to it was just squatting every other day on the Smolov (I only made this modification because the 1st time I tried it I hurt my back on the 2nd week so I figured for myself I needed the extra day to recover for my backs sake -

Also I would also suggest making sure your lower back strength is up to par by doing a nice dose of good mornings, back extensions and weighted ab work which is what I did for the prepartory phase, at least this is what has helped me tremendously in regards to Smolov)