High school Track & field athlete building legs

L

LewisFitness

0
Hey everyone, during my off season from track i'm looking to gain more muscle I ussally go to the gym about 5-6 times per week.

Starting weight: 152
Current weight: 162
Height: 6'1
age: Just turned 17
Going to be a junior this year.
Current bench max: 190
Squat: haven't maxed yet

I'm pretty skinny right now and the last month I have been trying to gain more muscle and it's been working so far, but I feel like a need to be working my legs more so does anyone have a routine they do that will build up my legs stronger by the end of summer? Open to any suggestions.

For my diet I have been eating more carbs recently mostly oatmeal and brown rice and I take in a protein source every 3 hours to help my muscles recover after my lifts. The supplements I have been taking are fish oil, whey protein, multi vitamin, and a pre workout.

Will probally track my progress.
 
There are a lot of great exercises you can be doing to help you get stronger, for example,
Squats
Olympic lifts such as, hang cleans, hang snatch
High box step ups
Bulgarian split squat.

These are some very simple exercises that you can begin to do now and see results quickly.
 
Hey bro,
I'd recommend the olympic lifts. Bench press, hang cleans, etc.

When training though, if i were you, i'd it in phases.
3 weeks strength, where you're hitting complete muscle failure at 6-8 reps, then if you feel you need a week off, take it.
The next 3 weeks, focus on power, lift moderate weight for this phase, for example lets say with bench press, lower the weight slowly to your chest, and when you get to the bottom of the movement, explode up. Imagine a spring being compressed, and when it gets to the bottom, it explodes up.
Again, if you need a week off after these 3, take it.

Then the next 3 weeks, i'd focus on endurance, 15-30 reps every exercise.

Keep eating, and eat like a mad man, but keep it clean. Good luck!
 
Refer to my Young Athletes Development Program in the stickies. Or do something of similar design, such as Rippetoe's Starting Strength.

In any case, squat deep (keeping your chest up and not letting your butt tuck under at the bottom; keeping your knees out; using a shoulder-width or wider stance at the heels with toes pointed out; weight on the heels) and lift things off the floor dynamically (eg speed deadlifts, cleans, snatches). Heavy pulls from the floor (eg deadlifts, sumo deadlifts) can also be very advantageous for building up a lot of strength in the entire posterior chain.

Some split stance movements, such as lunges, Bulgarian split squats, and step ups, can also be useful, but the squats and pulls are probably more important.
 
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