Athletic Lower Body Training Session

  

October 08, 2025

Speed & Power Training | by Marshal Athletic Club

Focus

A lower body training session focused on building quickness and power through speed work and hypertrophy. 

 

Workout

 

Notes for Session  

This program is designed to test the athletes ability to produce speed and power. As well as help build endurance by having them continuously produce high force with each set. Incorporating a mix of some strength and hypertrophy work to also help build muscle. 

In order to sustain the same power output, rest time will be very important during each set.  For each set the rest periods will be two minutes. This will allow the body ample time to recover, so the athlete can keep bringing high intensity throughout the workout.

The last two sets, the rest period will go down to one minute. These last two exercises are geared more for hypertrophy, ending the workout with a little more stress to fatigue the muscles out, less rest is needed here. 


** For sets A - C select a weight that would be about 50 - 60% of max. These two sets are focused on explosive strength. Focus on a slow and controlled concentric, then explode through eccentric.  **

 

The Crossbody Reverse Lunge.

Perform the same way you would as a regular dumbbell reverse lunge.

Weights: The arm on the same side as stabilizing leg will hold the dumbbell regular, the opposite arm will hold that dumbbell overhead throughout the whole set.