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General => Tech Forum => Topic started by: Carbon_Kiwi on February 12, 2004, 07:20:54 am

Title: Building leg strength without gym machines???
Post by: Carbon_Kiwi on February 12, 2004, 07:20:54 am

hi guys,
i know this is 'kinda' off topic, but do any of you have any suggestions for the above? i've got myself a wobble board to improve the strength of my ankles [a bit of a weak point] and have a swiss ball and some free weights. been doing one legged squats [they are good] but am always interested in other options.
what do you guys do? i'm just looking for exercises i can do anywhere without the use of machines in a gym...

Title: Re: Building leg strength without gym machines???
Post by: Jeff77 on February 12, 2004, 10:33:10 am

One of the toughest and most beneficial exercises for leg strength which I ever did (when I was quite a bit younger) was squat jumps. Take two weights, one in each hand (2-25 lbs each) and proceed squating down, then leap up explosively as high as possible while holding the weights at your sides. Build up to 50 reps and 25lbs of weight in each arm (max). This is a HIGHLY advanced exercise; obviously do at your own risk. The workout is brutal, but gains are amazing! NOTE: This workout was supposedly used by Michael Jordon while in high school to improve his jumping ability... Good Luck!

Title: Re: Building leg strength without gym machines???
Post by: RhinoDave on February 12, 2004, 12:24:50 pm

Stay out of elevators. Run the stairs when you have to use them.  

Title: Re: Building leg strength without gym machines???
Post by: kiwi on February 12, 2004, 06:15:16 pm

go up steep hill in an impossible gear....

Title: Re: Building leg strength without gym machines???
Post by: DCepp on February 13, 2004, 05:10:07 am

Put some weight on yer backpack or grab some dumbbells (20 lb) and lunge for 1 minute. 1 minute break. repeat 9 more times. Do this twice a week and you will want to get back on your bike! I like the MJ explosion listed by Jeff77. Have to give that a try tomorrow!

Title: Re: Building leg strength without gym machines???
Post by: Carbon_Angus on February 13, 2004, 10:45:34 am

if i am ambitious, i will run, ride a road bike, jumping rope....

squats are good for power

all the stuff you have mentioned is good

[smiley=beer.gif]

Title: Re: Building leg strength without gym machines???
Post by: Trail_Thumper on February 13, 2004, 02:37:37 pm

Stand on a stair with only using your toes, letting your heals hang off. Let your body sink, then lift up using only your calf muscles. Works great!

Title: Re: Building leg strength without gym machines???
Post by: Carbon_Kiwi on February 14, 2004, 09:41:35 am

sweet - lots of good feedback there - thanks  :)

Title: Re: Building leg strength without gym machines???
Post by: Howie on February 15, 2004, 08:48:52 am

Whatever you decide to do to build leg strength, be it squats, lunges or anything else, never bend your knee past 90'. It puts way to much force on your knee in a direction it's not able to handle. The climbing stairs suggestion is a good one, both up and down.

Title: Re: Building leg strength without gym machines???
Post by: Mr.Ed on February 16, 2004, 01:07:06 am

 the jump squats sound great to me.

maybe running uphill with a weighted pack.

 Saw an article recently that said cyclist's that pedal only, could have the bone density of a couch poato. Anybody else hear that?

Title: Re: Building leg strength without gym machines???
Post by: zulu on February 16, 2004, 02:37:57 am

 :) I dont know if I believe that couch pototato info but squats & lunges work great for your quads & glutes but dont forget about the hamstrings. Try looping a rope around your ankle tied off the other end under the couch or something heavy, balance on the other leg and pull up slowly to stregthin the back of your leggs.  :o 8) enjoy! [smiley=beer.gif]

Title: Re: Building leg strength without gym machines???
Post by: Jeff77 on February 16, 2004, 10:01:01 am

As per Mr Ed, bicycling in general does not help bone density. Percussion force (impact activities like running, tennis ect) is necessary. I do believe that mountain bike riding also meets that criteria. I know that I went out riding yesterday in 20 degree (F) temps over icy chunks of mud and snow and feel pretty damn beat up...

Title: Re: Building leg strength without gym machines???
Post by: seren on February 19, 2004, 11:41:49 pm

When I used to swim at college part of our training was doing numerous laps in the pool with strap-on weights attached to our legs just above the ankles, the weights are quite easy to find, they are for diving, dive shops will have them as will very good sports shops.

I used 1kg weights on each leg, it doesnt sound like much but after a few laps in the pool it will start to feel like you 5kg weights on each leg.  

The amount of laps you do is up to you, I know lane swimming is mind numbingly boring but this does work quite well, your legs will get stronger.

Title: Welcome back Howie!  Where've you been?  
Post by: Scott on February 20, 2004, 07:52:19 am

khl;

Title: Re: Building leg strength without gym machines???
Post by: joelsk on February 20, 2004, 08:57:30 am

Visit http://www.bont.com/news/featurearticles/landtraining/landtraining.htm and try the leg exercises. They're all based upon increasing explosive strength and leg speed for speed skating.  The first time I tried some of them I overestimated my fitness level a bit and ended up barely able to walk the next day. When they say to warm up with a little bit of jogging, they mean it!

Also you could get into inline speedskating!  :)
Lots of carbon fiber and aluminum just like mtn biking!

joel