Slow motion video of one leg bounding at my gym today.
Strength training day…….
TheETG strength training consists of standardized protocol with heavy weights usually done on the 4 days of each month, all year around.
Heavy weights are a stimulus for high level strength increases via adaptations in brain and nervous system rather than a focus on increasing muscle size.
Weights at the gym……
I do 2 reps consecutively or cumulatively with heavy weight for each exercise [definition of “heavy weight” = weight I can’t lift more than 3 or 4 reps consecutively].
I’m about 5’6″, weigh 120 – 123 lbs, I do…….
— one leg 1/4 squat = 275 pounds [free weights]
— one leg calf raise = 245 pounds [free weights]
— bench press = 140 pounds [free weights]
— pull-ups, palms facing one another, 3 reps slowly, 2 sets
— bar dips, 3 reps slowly, 2 sets
— one leg bounding [no weight] = 3 ground contacts one leg at a time, 2 sets
These no weight exercises at home……
— exercise 1 = wall hand stands. push-ups in a hand stand position, use a wall as a back-stop. 3 reps slowly, 2 sets
— exercise 2 = balance. eyes closed, stand on one leg, do 1/4 squat then return to starting position. 3 reps slowly, 2 sets
— exercise 3 = jack-knife situps, combination of simultaneously done sits-ups and leg raises. 20 reps slowly, 2 sets
— exercise 4 = back extensions. laying prone, raise upper-torso slightly off the ground. 20 reps slowly, 2 sets
TheETG training program —– http://theetgtrackclub.com/documents/TheETGtrainMasterOfSport.pdf