The Leg Circuit is a tool I devised out of need around twenty-five years ago. It is placed in a training following the Foundational Leg phase. I have used it in many sports. It is a versatile tool if used properly. The Leg Circuit is the foundation for more specific work to follow in terms of absolute strength and plyometrics. This is a program to pu the finishing touches on a foundational strength and power endurance base. It is also a very useful tool to use in lower extremity injury rehabilitation to rebuild work capacity in preparation for return to play. The basic prerequisite for progressing to heavier lifting and high level plyometrics is the ability to perform five full leg circuits without stopping. When an athlete has progressed to this point they are ready!
The key to the effectiveness of the circuit is the speed of the repetitions. The goal is one rep per second. This fast eccentric work results in extreme soreness ( Soreness is not the goal, that is the feedback that you have executed the reps at proper tempo). It is best to do some striding and hurdle walkover drills after the Leg Circuit to stretch out. One rep per second is not possible on the lunge and jump squat because of the amplitude of the movements, but with those exercises it should be as close as possible to that rate. In the squat you should break parallel. The lunge length should be as long as the athlete’s leg. The step-up is an alternating step up on a low box – 14 inches. On the jump squat the arm are held at the waist to accentuate the work of the legs. The ciruit is:
Bodyweight Squat 20 Reps
Lunge 10 Reps Each Leg
Step-up 10 Reps Each Leg
Jump Squat 10 Reps
Leg Circuit Progression – Twice a week Mon/Thu or Tue/Sat. The eventual goal is to go through the circuits continuously without a rest. For an athlete who does not have a good training base this is the progression that you should be use:
Week # 1
3 circuits with 30 seconds rest between exercises and 1 min rest between circuits
Bodyweight Squat 10 Reps
Lunge 5 Reps Each Leg
Step-up 5 Reps Each Leg
Jump Squat 5 Reps
Week # 2
5 circuits with 30 seconds rest between exercises and 1 min rest between circuits
Bodyweight Squat 10 Reps
Lunge 5 Reps Each Leg
Step-up 5 Reps Each Leg
Jump Squat 5 Reps
Week # 3
3 circuits with no rest between exercises and 1 min rest between circuits
Bodyweight Squat 10 Reps
Lunge 5 Reps Each Leg
Step-up 5 Reps Each Leg
Jump Squat 5 Reps
Week # 4
5 circuits with no rest between exercises and 1 min rest between circuits
Bodyweight Squat 10 Reps
Lunge 5 Reps Each Leg
Step-up 5 Reps Each Leg
Jump Squat 5 Reps
Week # 5
Session One – 5 circuits with 30 seconds rest between exercises and 1 min rest between circuits
Session Two – 5 circuits with no rest between exercises and 1 min rest between circuits
Bodyweight Squat 15 Reps
Lunge 8 Reps Each Leg
Step-up 8 Reps Each Leg
Jump Squat 8 Reps
Week # 6
Session One – 5 circuits with 30 seconds rest between exercises and 1 min rest between circuits
Session Two - 5 circuits with no rest between exercises and 1 min rest between circuits
Bodyweight Squat 20 Reps
Lunge 10 Reps Each Leg
Step-up 10 Reps Each Leg
Jump Squat 10 Reps
Thfolllowing is a six-week progression for an athlete who has a good base of training. The total volume in reps for each workout is in parenthesis.
Week 1 – 3 circuits with 45 Sec between exercises 3 Min between circuits (210)
Weeks 2 – 4 circuits with 45 Sec between exercises 2 Min between circuits (280)
Weeks 3 – 5 circuits with 30 Sec between exercises 90 Sec between circuits (350)
Weeks 4 – 5 circuits with 30 Sec between exercises 60 Sec between circuits (350)
Week 5 – 5 circuits with 30 Sec between exercises, No rest between circuits (350)
Week 6 – 5 circuits with no rest between exercises or between circuits (350)
Depending on the athletes training age the Leg Circuit can be cycled in twice during a training year. There are many progressions and variations off of this depending on the sport and athlete.
Robert Troch
This is a circuit I have used part of or all of in certain situations and it works great. The real challenge comes in when to start the person on the 6 week buildup. When are they ready? Sometimes you find they aren’t and have to go backwards. Other times it takes longer then 6 weeks. Of course this is for people with little training experience at this kind of level so that is to be expected sometimes. I know this…last time I did this circuit I go to a point of 4 times with no rest and after doing that 4-5 times noticed the times going down. It was time to cut way back. I either needed the rest or I did not spend enough time building up a base to handle it. As I look back I realize that my base work was short and there was also a lot of negative stress at that point in my life. That (unfortunately due to my my own “distractedness”)is the last time I trained this circuit I haven’t trained it since. Foolish of me too because it gave me lots of spring (at that time) in my 44 year old legs. Thanks Vern!
Rumi
Good circuit! For jump squat I can suggest substitute with sumo (frog) jump squat, women love this cause they feel it in inner thigh too. Also try it with arms behind, fingers crossed, this isolate the back and make parallel squat easier, because the body is pushed down by arms from behind (hope I explained this well, English is not my native language)
Darius Szpilewski
Great circuit, and can be tweaked for many purposes if need be.
the jump manual
This exercise really works for improving your vertical jump. I’ve tried doing plyometrics and it advice me to do squat jump and even lunges. Anyways, I didn’t regret doing this workout. I have the hard time on increasing my vertical jump but when I did plyometrics I have seen great improvements with my jump.
Mark E
Coach, is this the same workout Jay Johnson advocates for runners?
Chaz Caiado
Vern, this is good stuff, and I know it works well. Do you have any advice for and upper body circuit?