As promised, we’re continuing with the series of 15-minute workouts–and today, that brings us to legs.
With only 15 minutes of time, it’s difficult to imagine that one could get a great leg workout. What about one that can increase strength, speed, power, and muscle size? Impossible? Not remotely.
Ah, but patience, patience.
Before we get to the workout, I want to share a quick story.
One the best parts about living in NYC is that you tend to have access to nearly everything. On the other side of that coin, nearly everything has access to you.
What I mean is that when it comes to being a part of the fitness scene, NYC is a great place to be, particularly with regard to building relationships with people. You see, much of Big Time stuff from the industry happens here, and this is where a lot of the larger fitness magazines are headquartered.
Of course, this allows me to be a part of such magazines in ways that I wouldn’t have the chance if I didn’t live here–and it just so happens that one such opportunity presented itself with regard to this very workout.
As I mentioned, all of these 15-minute workouts were published by Men’s Fitness. Well, a few weeks after I submitted this workout, I got a call from Sean Hyson, the fitness editor. Sean asked me if I’d be willing to come down to the studio and “tech” the photoshoot for the article.
That is, to come down and make sure the model was doing the exercises correctly. Of course, I immediately knew that I was being offered a courtesy–Sean himself is very capable of doing this, but invited me to allow me to be part of the process.
Needless to say, I went and it was pretty cool. I’ve written for a lot of publications (and modeled for some), but I’ve never had the chance to be part of the shoot for anything I had written. An enjoyable experience, and one wouldn’t have had if not for living where I do.
On the right, you see a picture of me correcting the form of model Luke Guldan. Why on Earth it look like I’m grabbing his crotch, I have no idea–I was actually telling him how to position his hips. But, this photo is way funnier.
Anyway, let’s move on to the leg routine.
For this workout, we’ll be employing a unique training method of pairing exercises using heavy loads with un-weighted explosive exercises. This is a contrast method that allows for increased fiber recruitment due to something called post activation potentiation (PAP). Potentiation is the act of making a movement more efficient by pairing it with a previous activity.
For the specific purposes of this program, this means that by alternating the heavy exercises with the explosive exercises, each time successive heavy set becomes more effective than the previous one. In just a few sets (and just 15 minutes) you can actually stimulate as many muscle fibers as you can in a traditional length leg workout.
Additionally, this technique has been useful not only for increasing strength and size, but has also been effectively used to increase sprinting speed and jump height. That is, it makes your legs more efficient at nearly everything.
Circuit A – Perform 2 sets of squats, resting 60 seconds in between them. Immediately after your second set, perform the jump squat for 60 seconds. After your jump squats, rest 60 seconds and perform another set of squats, immediately followed by another 45 seconds of jump squats. Rest 90 seconds, and repeat this circuit. After the second circuit, proceed immediately to B.
A1) Barbell Squat – 2×5
A2) Jump Squats – as many as possible in 90 seconds. Rest 45 seconds.
A3) Barbell Squat— 1×5
A4) Jump Squats – as many as possible in 30 seconds.
Rest 90 seconds and repeat.
Circuit B – Perform 3 sets of standing barbell calf raises, resting 30 seconds in between them. Immediately after your second set, perform explosive standing calf raise as fast as you can without weight. Rest 60 seconds and another set of barbell calf raises, immediately followed by another 30 seconds of explosive calf raises. Rest 30 seconds, and perform one more set of barbell calf raises.
B1) Barbell Rocking Calf Raises – 3×6
B2) Explosive BW Calf Raises – as many as possible in 90 seconds. Rest 45 seconds.
B3) Barbell Rucking Calf Raises – 1×6
B4) Explosive BW Calf Raises – as many as possible in 30 seconds. Rest 30 seconds.
B5) Barbell Calf Raises – 1×6
There you have it – 15 Minutes to Bigger, Faster, Stronger Legs.
And remember, if you’re looking to get bigger, faster and stronger in general, do yourself a favor and pick up Jason Ferruggia’s Rampage 2.0, which is on sale this week.
Again, Ferruggia is the Chief Training Adviser for Men’s Fitness; so if you liked the leg workout, remember that he signed off on it before it went to print.
If you’re one of those crazy people who likes getting crazy good programs for a crazy low price, you can check it out here.