1.) This workout will kick your arse the first time you do it. You might not even be able to finish it. Plan on being sore the next day so don't do it the first time the day or two before a long run!
2.) I found this workout in the July/August 2007 issue of Men's Health Magazine. All credit goes to Men's Health. I couldn't find it online so I'm just going to describe it the best I can...
This workout is super fast. You should be done with each circuit in 6 minutes or less. The key is doing it quickly and being as stubborn as a southern gentleman's pride. It's going to be painful, but each time you do it you'll be able to do more with less pain. It builds explosiveness in your muscles and really REALLY works your legs. Men's Health says the key is mental toughness. I say the key is being downright stubborn with a pinch of masochism. Here we go!
First make sure you have enough room around you and above you. If you're 6'6" like me, which you are probably not, but if you are you will want to have a high ceiling for the last exercise in the circuit. Do this workout twice a week for 2 weeks, if able. Then do it once a week for 4 weeks.
Week 1 - Do 2 circuits with 60 seconds rest between exercises and 3 minutes between circuits.
Week 2 - Do 3 circuits with 45 seconds rest between exercises and 3 minutes between circuits.
Week 3 - Do 4 circuits with 45 seconds rest between exercises and 90 seconds between circuits.
Week 4 - Do 5 circuits with 30 seconds rest between exercises and 60 seconds between circuits.
Week 5 - Do 5 circuits with 30 seconds rest between exercises and no rest between circuits.
Week 6 - Do 6 circuits with no rest between exercises and no rest between circuits.
Feel free to die after completing Week 6.
1.) SPEED SQUAT:
Stand with your feet shoulder-width apart and hands behind your head. Bend at the hips and knees until your thighs are parallel to the floor (keeping your back straight), then quickly push back up. Move smoothly and quickly. Aim for 24 repetitions in 24 seconds.
2.) ALTERNATING LUNGE
Stand with your feet shoulder-width apart and hands behind your head. Take a step forward with your right foot, and lower your body until your thigh is parallel to the floor. That's one rep. Push back and repeat with your left leg. Continue for a total of 24 reps.
3.) SPLIT JUMP
Start the lunge position, with your knees bent. Clasp your hands behind your head. Jump up and switch legs in the air. That's one rep. Allow your body to descend into the next lunge, and immediately repeat the jump, , minimizing your time on the ground. Do a total of 24 reps.
4.) SQUAT JUMP
Stand with your feet shoulder-width apart and hands behind your head. Lower your body until your thighs are parallel to the floor, then push up fast so your feet leave the floor. Land with your knees flexed, and immediately sink down into your next squat. Do 12 reps.
And that's it. Simple as simple does. I'll be the first to admit that this is a HARD workout. I have not been able to follow it to the tee. Instead I have only gone as far as I feel is safe for me and you should do the same. The last thing you want to do is injury yourself trying to make yourself stronger to improve performance and avoid injury. This workout will make your legs so sore that you won't want to do it again. If you run or surf regularly like me you really won't want to do it again because you'll feel like your legs are so sore you won't be able to run, but if you want to strengthen your legs NOTHING works like squats and whether your a surfer or a running it never hurts to have stronger legs. I give all credit for this workout to Men's Health. If they have a problem with me reproducing it then I'll remove it, but let's see if they balk first.