Most individuals do not know this expression, “The legs feed the wolf.” However when you consider it, it is true. I first heard this expression from a shopper of mine, a pulmonary doctor and Grasp’s stage fencer. On the time, we had been readying him for the Nationals and I had put collectively a tremendous plan, if I do say so myself.
However first, let me simply recall once I was in all probability in the perfect form of my life. It was simply over fifteen years in the past and I had simply re-matriculated into school to take some pre-req’s for a Masters’ Diploma.
My exercises, had been nearly all leg and hip primarily based on the time, as I used to be coaching for the game of Olympic Weightlifting. Squats, deadlifts, pulls, extra squats of various variations had been all a part of a day’s exercise.
I rode my mountain bike by city to courses from residence – roughly two to a few miles between campuses up and down some main hills within the highest gear attainable, on the quickest human pace attainable – usually timing myself and attempting to beat my instances.
My physique fats was round 6%, my resting coronary heart price was 42 bpm and I weighed round 210lbs.
The one factor I observed was how a lot vitality I had. I had no want for espresso, which, as I write this, I am ashamed to confess I reside on consuming as much as a pot a day. (Word to self: Repair this sooner moderately than later.)
Why did I’ve a lot vitality?
As a result of, indubitably, I realized that my precedence (by default as a consequence of my sport) was to coach my legs.
If I ever was in a pinch for time for a exercise, in contrast to most guys who’d hit the bench, I would hit the squat rack.
As a result of, keep in mind, the legs feed the wolf.
The stronger your legs, the stronger your physique. The extra endurance your legs have, the extra stamina your complete physique may have.
Wish to strengthen your coronary heart?
The legs are the reply.
Strip off physique fats?
Work your legs.
Now why will not most individuals do that – practice their legs?
As a result of working in your legs is difficult work. It makes you breathe laborious. It makes you sweat. It will get your consideration. And, in case you practice them appropriately, working your legs will get your consideration in contrast to every other train program.
Listed here are three workouts that you could carry out with simply your individual physique weight. (I am considering of this as a result of I am scripting this on a aircraft spending a weekend in Vegas and in contrast to a traditional individual, I’ve already received a menu of leg workouts deliberate to do in my room…)
Your mission, must you select to really feel nice, have loads of newfound vitality, and strip off some physique fats, is to carry out the next workouts and work as much as three (3) units of 33 reps with 60 seconds of relaxation between every set. (Do not begin there otherwise you will not stroll for a couple of week.) The one exception would be the squat, the place, your aim can be to work as much as 100 steady repetitions with out stopping.
Train 1: The Squat.
To Carry out: Place your palms on the highest of your head or your arms out in entrance of you and descend such as you’re sitting in a chair. Your weight must be in your entire foot. Decrease your hips between your knees till the tops of your thighs are just under parallel to the ground. Try to push your knees aside as you descend. Maintain your chest out. To ascend, reverse the method by pushing your toes by the ground. End robust by pinching your gluts on the prime.
Train 2: The Reverse Lunge.
To Carry out: Step again with one leg and gently contact the ground with that knee. Pause momentarily earlier than standing again up. To face, push out of your again foot into your entrance foot. Push your entrance foot by the ground and return to standing along with your toes collectively. Repeat for the required reps.
Train 3: The Bounce Squat*.
*Solely begin performing this train upon getting hit your goal reps of three x33 on the Squat.
To Carry out: Place your palms in your hips and sit again right into a half squat. Explode up into the air as excessive as you’ll be able to. Land in your toes/mid-foot first earlier than letting your heels come down. Cease when your legs get wobbly.
Your aim must be to work out your legs 3 times per week on alternate days, like Monday, Wednesday, Friday. Alternate between the Squat and the Reverse Lunge each different day. When you obtain your goal reps on the Squat, begin including within the Bounce Squat. Begin with units of 5 to 10 reps and work your manner up slowly.
My shopper did not win the Nationals. He instructed me was simply technically outclassed. However he by no means drained and neither will you when you make your legs your precedence. Keep in mind, the legs feed the wolf. Be the wolf.