Leg strengthening excercises. Power and strength, not bulk.

[Hr9]

What i was saying was, If i were to do deadlifts, squats, there will be a coach always coming once a week. Lets say i do the dealifts,squats etc. one a week would it still be effective to strengthen my legs?

[Gray Lion]

Years ago, we use to run up and down stadium steps carrying two small pails of water in each hand or a small log across our shoulders with our arms draped over it. As you ran up and down the steps, you had to lift your knees up high. It was a killer exercise on the legs, and you eventually got to the point that you could not even walk. But it worked. You built up stamina and leg strength. Don't take on to muich weight---trust me, you will feel your leg muscles burning and giving out. The more you do it, the stronger the legs will get....(add in recovery time). One night, we were in a city, and ran the steps of a thirty story building not just once..but until we reached the point that we could not take another step up. Another old favorite was to lie on the back, and someone heavy would lean forward into your feet. You did leg pushups with him. Lying on your back totally isolated the leg muscles doing all the work. Today, people have access to gyms with all kinds of equipment. Back then, we had to be inventive sometimes.

[AdamGB]

What i was saying was, If i were to do deadlifts, squats, there will be a coach always coming once a week. Lets say i do the dealifts,squats etc. one a week would it still be effective to strengthen my legs?

Yes, if you're going heavy enough and supplimenting this with technique work, speed work and road work.. Like scrap says don't worry too much about your quads. Your posterior chain is the power house. Most people are quad heavy in terms of strength, muscle activation and flexibility.

[VictorCharlie]

I don't box but for legs I pretty much do a variety of squats, lunges, calf raises and box jumps. In the gym I use either kettle bells or a straight bar for lunges but at my last duty station I used to take the guys for a run until we got to a pretty good hill and we did lunges up and down the hill with some sprints and high knees mixed in. The run back was pretty painful after several trips up and down the hill. I've found mixing in box jumps with my leg days has been very benficial. I think you said you are doing deadlifts but if not I would definately add them. A strong back and legs is the foundation for just about everyting you do. You do not need to go real heavy for deadlift either. 185 pounds at 4 sets of 10-15 reps is the most I currently do and when I am working a circuit I go down to 135 pounds. Kettlebell swings are also a good combo for legs and back.

[Hr9]

Fore kettlebell. 5 rounds, 30 secs rest in btwn. Change w/ lunges,lunge jumps.
swings-35reps
clean and press-11 reps on each hand
Push ups-15 reps
Burpees-10 reps