The Deadlift sandwich!

The sandwich inspired workout

So erm ye - This lower body workout was inspired by a sandwich.......2 main ingredients, simple to put together, simple to finish!

have just one, nibble on it and leave the crust or if your feeling epic devour all 3 of the monstrous manwiches, man V food style for some serious leg swellage!

The "DLD"

A1 - Deadlift x 6 reps using a weight you could prob hit 10 good reps with.
rest 30-45secs
A2 - walking lunge x 8 reps per leg
rest 30-45 secs
A3 - Deadlift x 6 reps same weight
rest 2 mins

complete 4 sets

Here's we substitute the Olympic bar for the trap bar!

there you have it, a lunge sandwich on a wholesome Deadlift loaf!

This combo allows the use of a high percentage of rep max and packs a punch in terms of volume in a relatively short space of time, if this was all you had time for you wouldn't be short changing yourself, this is one time saving beast!



The "contrast" club

Sometimes there's just not enough plates!

if you have the benefit of a prowler or sled then try putting this into your lower body session.

B1 - Heavy loaded prowler pressing - 15-20 yards
B2 - 20 yard sprint
B3 - heavy loaded prowler pressing - 15 - 20 yards
3-5 sets

simple, prowler-sprint-prowler




load the prowler enough to ensure you are pressing it rather than sprinting it out, giving you the contrast between slow then immediately to speed and back to the prowler.

Tweaking this combo has given some ridiculous success with our power athletes to increase speed and lower body development. I've also included it in a particular manner one or two days before competition or a game day and have repeatedly found performance increases each time, it has had success with athletes from soccer, American football, fencing and ice hockey, the volume and intensity just has to be in the sweet spot for that individual to get the right response.





The doorstop

C1 - calf raise - 12 - 15 reps - pause in the stretch for a couple of seconds and squeeze at full contraction for a 2 secs.
rest 10 sec
C2 - leg extension toe pulled up - 10 full reps, 10 partials
rest 20 sec
C3 - seated calf raise - 30 reps rythm reps, full range from stretch explode up to a squeeze no pause.
3 sets
rest 2 mins
3 sets
 this is simply a great finisher, hits the calves a couple of different styles to compensate for the variation of fibre type and provides a huge pump, as does the addition of the high rep leg extension.

The "oak" and knew he had to get inventive when training his Calves.

note; don't try putting skinny jeans on after this one, you'll look like Ross from friends...remember the episode when.......ill stop there.



like i said try one, two or all three MvF style