Dynamic Lower Body Training

Yes ladies and gentleman, there is a way to get in shape and build muscle other than Crossfit!  Just kidding Crossfitters, (sorta).  

Seriously, there are a number of ways to burn fat and build muscle and strength without using boring, slow, sustained cardio, or going to an incredibly expensive Crossfit gym.  Today's workout was a dynamic lower body day, and my first day back in my hometown's commercial gym.  The concept for this workout was stolen from powerlifter Brandon Lilly, (for those of you who read this regularly, can you tell he's a huge influence on me?) and I added my own twist to it.  As opposed to many powerlifters, who train their speed days by using accommodating resistance techniques such as bands and chains, Lilly uses bar weight, without chains and bands, but drops the intensity and uses shorter rest periods.

This has two effects.  First, it eliminates the need for bands and chains.  Many lifters don't have access to bands and chains, especially in commercial gyms, so why complicate things?  Also, many young lifters aren't strong enough to the point where they have maximized their strength with nothing but bar weight, so why add bands and chains if they have plenty of room to improve on their strength and technique with nothing but bar weight?  

Submaximal weight with
 maximal speed

Secondly, because the rest periods are so short, (you'll see what I mean in the workout write up) you can build endurance and work capacity while simultaneously improving power production.  Simply put, you're going to be sweating your ass off and getting in shape while you get stronger.  By the last set of deadlifts and squats, I felt energized and the bar was moving faster than it did on the first set.  Remember, lift the bar with bad intentions...THINK SPEED. 

I'm not saying don't lift heavy weights with normal rest periods, we only use this type of dynamic training once a week.  But you're missing out if you don't add this type of dynamic training to your program.  Give it a shot, and make sure have a bottle of water nearby.  

Nick Leonte after this workout--"I literally can't walk straight right now..." 

Embrace the Grind

General Warmup

Dynamic Warmup

Bodyweight Squats

Duck Walks

Lateral Walks

Good Mornings

Power

Broad Jumps--5x3

Speed

Deadlifts--8x2 60% of estimated 1RM

*30 seconds rest in between sets*

--275 lbs

Berea Barbell pause squats

Assistance

Pause Squats--6x3 50% of estimated 1RM

*Squat down to your lowest depth and sit in the hole for 3 seconds, then explode up*

**45 seconds rest in between sets**

--175 lbs

Single Leg Work

Goblet Reverse Lunges--3x10 each leg

Conditioning/Abs

Chest-Supported Rows--12

45 Degree Back Extensions--15

Hanging Leg Raises--Failure

Conditioning

Bounding Sprints--5