Shock Your Legs Into New Growth With the Powertec Compact Leg Sled
Time and time again you hear of athletes training for their sport. Almost in the samesentence you will hear the discussion about how much these particular athletes“bench.” Though a big bench press number is impressive, it is not directly proportionalto performance on the field, track, or ice. As a matter of fact, no lift in and of itself willguarantee success in the game…unless that game is powerlifting. There are manyfactors that weigh in when victory is on the line. So why then do we put so muchemphasis on the workouts for sports? The reason is all other things being equal: anathletically stronger athlete wins.Athletically stronger…what does that mean? Athletically stronger means that theperson is able to convert this raw strength and power earned while working out andconvert it to overall strength and power applied to their respective sport. This maysound complex; however, there is one simple practice you can apply in a controlledenvironment to help make this more readily attainable. Train the body for a balance instrength of the lower body to the upper body. Often when working out people love totrain the beach muscles: the chest and biceps. While this may increase the appeal of aphysique there is much more to building the athletically strong body. For our purposeslet’s zero in on what is arguably the most important body part in all sports strengthtraining: The Legs. The legs must be trained in a hard core fashion to improve youroverall Athletic Strength.Why is leg training so vital? First, heavy hard core leg training has been shown toNATURALLY increase your testosterone levels. What does that mean to you? Moremuscle growth and vitality. Do you think that is a good thing for your sport? You’redamn right it is! Now that we are on the same page, let’s explore some specifics for afew sports and the role of the lower body in each of them:-Football (American): Legs strength is vital. If you are a lineman the base for yourblocking is not your arms; instead, the base of all your movement is your legs. Youmust fire off the ball then drive to and through your opponent. If you are a running backyou must have the power to plant and cut. Where to you think that power comes from?That’s right the legs and glutes are the source of that strength. How about if you are ondefense? It’s the same only more challenging because you have to react with extremepower.-Soccer: Similarly to American Football quick sprints and powerful cuts requiremassive lower body strength. Strengthening the legs while improving agility can onlyhelp on field performance.-Boxing: Upper body and core strength is imperative for these athletes. But, don’tdiscount the importance of the lower body. Any good boxing coach will be quick to letyou know that the power of the punch doesn’t originate from the arm…rather the hips
and the legs. Because of this it stands to reason that stronger legs will help improvepunching power. Not to mention endurance is needed in the ring and bouncing aroundfor 10 rounds on toothpicks for legs is not likely going to work out too well.-Ice Skating: Whether skating for style or speed the glutes and legs must be inincredible condition to be at the top of your game. If you are a speed skater you alreadyknow how the rump feels after a hard sprint. Or if you are into figure skating you arewell aware of how much power is necessary in the thighs to get the height needed for aTriple Lutz.You get the idea…no matter what the sport, lower body strength is king. So how do yougo about getting it? There are many options out there for increasing your leg strength.What is important to make sure you do though is find a way to work with heavy weight.Working with heavy weight will help you develop the POWER needed for most sportingactivities. Squats are great but can be risky when done without a spotter. So what isthe best option if no spotter is available? The Powertec Compact Leg Sled is a greatoption to increase leg power substantially with the lowest risk of injury.The Powertec Compact Leg Sled is capable of handling massive amounts of weight forhuge increases in leg power. You can also perform single leg exercises to ensure youbalance your strength on both your right and left. What’s more is that the Compact Leg
Sled has an attachment that allows the Sled Double as a Calf Raise Machine. You canalso do Tibi Raises. This exercise strengthens the often neglected front portion of thelower leg: tibialis anterior. This exercise is the opposite of a toe/calf raise. Basically theheels are planted on the plate and you pull the toes and balls of the fee upward whilekeeping the legs straight. With proper stretching and the strength benefit that comesfrom this exercise you can reduce the occurrences of shin splints. These exercisesdone in combination on the Powertec Compact Leg Sled hit all of the major musclegroups of the lower body with great efficiency and will yield great results.Sample Routine:Month 1Leg Press: 3×15-20Single Leg Calf Raise: 3×15-20Single Leg Leg Press: 3×15-20Double Leg Calf Raise: 3×15-20Tibi Raises: 2×20-25Standing Lunge: 2×25Month 2Single Leg Leg Press: 4×10-15Double Leg Calf Raise: 4×10-15Leg Press: 4×10-15Single Leg Calf Raise: 4×10-15Tibi Raises: 3×15-20Reverse Lunge: 2×20
Month 3Leg Press: 5×5-10Single Leg Calf Raise: 5×5-10Single Leg Leg Press: 5×5-10Double Leg Calf Raise: 5×5-10Tibi Raises: 4×10-15Walking Lunges: 2×15If you’re ready to take your game to a new level then you must get stronger legs. Noone is going to give it to you. You must put the work in. Do you have what it takes?Are you going to work harder than your opponent? Have a seat of the PowertecCompact Leg Sled and get to work! Ian Lauer, CSCS www.ianlauer.comAbout the AuthorIan Lauer is an Actor, Fitness Model and a Certified Strength and ConditioningSpecialist via the NSCA (National Strength and Conditioning Association) as well asCertified Spencer Pilates Instructor through NESTA (National Exercise & SportsTrainers Association).Ian graduated from The College of Wooster with a degree in Chemistry with a minor inTheatre. After graduating, he acted professionally and performed in a number of stageproductions. He went to graduate school and earned a Master’s degree in Acting atWayne State University.Ian is now the Asst. Fitness Director of Cooking Me Skinny, a new national weight lossprogram launched fall of 2010, Team Powertec member, and a sponsored athlete ofTeam Sci-Fit.
Powertec is a trusted brand in Weight Training and Fitness Home Gym Equipmentbased out of Los Angeles. Powertec manufactures an entire list of strength equipmentfor both domestic and commercial use, from basic weight lifting to look good and livehealthier, to functional training development being used in improving athleticperformance. www.powertecfitness.com mag.powertecfitness.com forum.powertecfitness.com