Lift Like An Athlete – Workout Plan For Lower Body Strength & Power
Monica’s Goal and Challenges
Monica had a goal: she wanted lower body power to take her tennis game to the next level with a faster serve, and she also dreamed of flying down the black diamond slopes on her snowboard. However, her lower body training experience was limited—she had mostly done a few sets of lunges with light dumbbells, following advice from fitness magazines. That approach helped her stay fit and active, but it wasn’t enough to give her the power she needed to dominate on the court or shred the slopes with confidence.
The Frustration of Limited Training
Monica felt frustrated. No matter how many miles she ran and how many hundreds of lunges she did with light weights like other online workouts recommended, she could always feel that her leg strength was holding her performance back. She watched other players on the court explode with speed and strength, effortlessly outpacing her. Despite all her effort, she felt held back by her limited training. Every missed shot and every slow reaction reminded her that she needed a real solution if she was going to feel powerful both on the court and on the slopes.
A Personalized Solution with Endura: Lift Like an Athlete for Lower Body Power and Strength
Realizing she needed a personalized and targeted approach to truly make progress, Monica decided to try something different. She began a workout program designed specifically for her by the AI personal trainer Endura, focusing on building explosive lower body power that her old routines simply couldn’t achieve. Endura adapted her routine to suit the workout equipment she had access to—whether she was training at the gym or at home with kettlebells. It also took her limited time into account and worked around an old calf injury whenever it flared up. This wasn’t just about squats—Endura tailored her routine to include a variety of exercises that would help Monica develop not only maximal strength but also explosive power, speed, and strength endurance.
How Endura Made the Difference
Endura used its AI capabilities to meticulously analyze Monica’s specific needs—addressing her old calf injury, maximizing her time, and pushing her towards explosive power. For example, Endura modified Monica’s workout plan to reduce strain on her calf during flare-ups, while still challenging her with exercises that built lower body strength. It created a dynamic, evolving workout plan that Monica could never have pieced together alone. Each session was designed to challenge her just enough to keep her progressing steadily towards her goals.
Monica’s Transformation
The results were incredible. After several weeks, Monica not only added inches to her vertical leap, allowing her to add 10 mph to her serve and move faster on the tennis court. The personalized program truly helped her lift like an athlete for lower body power and strength, giving her the edge she needed. And when winter arrived, Monica finally felt ready to take on the black diamond slopes with confidence, thanks to the powerful, explosive strength she had built in her lower body.
You can use this 3-day-per-week full body workout to build power and strength in your lower body, just like Monica did. It’s designed to help you develop explosive lower body power while ensuring every muscle gets stronger. With the guidance of Endura, you can personalize your workouts, go beyond just squats, and use a balanced approach that builds strength, speed, and endurance—so you can perform at your best, no matter the challenge.
Ready to lift like an athlete for lower body power and strength? Get personalized workouts with Endura that adapt to your needs and push you toward your goals—sign up now and experience the difference today!
Endura AI’s Workout Plan For Lower Body Strength & Power
Monica’s workout plan includes three distinct training sessions per week, each focusing on a different aspect of lower body development. Workout 1 emphasized maximum strength with heavy compound lifts to build raw power in your lower body. Workout 2 targeted explosive power and speed through dynamic movements, enabling you to run faster, jump higher, and move with greater agility. Workout 3 focused on strength endurance, using higher repetitions to build the stamina needed to push your legs hard all day long. Together, these varied sessions helped Monica achieve well-rounded lower body power and strength.
While Monica’s workout plan primarily focuses on lower body development, it also includes exercises for the upper body to ensure a balanced full-body workout. Compound movements like overhead presses and pull-ups were incorporated to keep her upper body strong. This approach helped Monica build total-body fitness, complementing her lower body gains.
Warm Up
Before each workout, it’s essential to properly warm up to enhance performance and minimize the risk of injury. Start by performing a few sets of each exercise from the main routine with a lighter weight—one that feels moderately challenging for 5-10 reps per set. Warming up this way doesn’t just get your blood flowing. It also gets your entire body, including your muscles and nervous system, activated and ready to push hard on every rep you do.
Required Equipment
- Squat rack
- Barbell and weights
- Dumbbells
- Kettlebells
Workout Frequency
You can do this program 3 days a week with a day off between the 1st and 2nd workouts and 2 days off after the third. Monday, Wednesday, Friday for example.
It can also be done 6 days a week with the 7th day taken off to rest and recover. This is good if you’ve been lifting weights consistently for more than 6 months and want to make more progress in less time. In this case, you’ll do each of the 3 workouts on consecutive days and then starting back at workout 1 repeat each one.
Full Body Workout for Lower Body Strength and Power
Workout 1 – Max Strength
Use the heaviest weight that you can while maintaining good technique and form on every rep.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Split Squats | 5 | 3 | 2-3 mins |
| Barbell Romanian Deadlifts (RDLs) | 5 | 5 | 2-3 mins |
| Standing Dumbbell Overhead Press | 3 | 5 | 2-3 minutes |
| Pull Ups | 3 | 5 | 2-3 minutes |
| Plank kettlebell pull throughs | 3 | 5 | N/A |
Workout 2 – Explosive Power & Speed
Use a lighter weight for each exercise. Choose a weight that you can do for 8-10 reps without too much effort. Focus on moving it as explosively and fast as you can.
| Exercise | Sets | Reps | Rest Between Sets |
|---|---|---|---|
| Barbell Squats | 8 | 3 | 60 seconds |
| Kettlebell Clean & Press | 8 | 3 | 60 seconds |
| Jumping Split Squats | 6 | 2 | 60 seconds |
Workout 3 – Strength-Endurance
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell ‘suitcase’ Deadlifts | 8 | 3 | 90 seconds |
| Goblet Squats | 2 | 10-12 | 90 seconds |
| Copenhagens with leg lifts | 2 | 10-12 | 90 seconds |
| Push ups | 2 | 10-12 | 90 seconds |
| Alternating Dumbbell Rows | 2 | 10-13 | 90 seconds |
| Planks | 3 | 60 seconds | 60 seconds |
Ready to see real results? Start training with Endura today—experience personalized coaching that adapts to your needs and pushes you beyond your limits!
Customize Your Workouts With Endura
Just like Monica, you can take your performance to the next level with personalized programming that targets full-body strength and lower body explosive power. Whether your goal is to improve agility on the tennis court, increase your vertical leap, or build the strength needed for skiing steep slopes, adapting your plan to suit your individual needs is key. Endura can modify sets, reps, and incorporate sport-specific movements to ensure you’re making consistent progress toward your goals.
Adjust Your Training as You Get Stronger
To maximize your lower body power and strength, it’s important to continually push yourself by making the workout progressively more challenging. Here are a few ways to tweak your routine as you get stronger:
- Increase Resistance: Gradually add weight once you can perform every rep for each set of an exercise with proper technique. Start with the smallest amount you can increase the weight. Add more if this is too easy for you.
- Change the Tempo: Slow down movements or add pauses to increase the difficulty and build control—such as pausing at the bottom of a squat or taking longer to lower a weight.
- Try Advanced Variations: Transition to harder versions of exercises, like weighted lunges or combining exercises such as a squat with an overhead press.
Track Your Progress to Maximize Your Performance
To truly improve your lower body power, keeping track of your workouts is essential—just like Monica did throughout her journey.
- Record Every Session: Keep a log of your exercises, sets, reps, and weights to see your progress over time and ensure you’re consistently challenging yourself.
- Celebrate Milestones: Whether it’s increasing the weight you lift, completing an extra set, or improving your balance, acknowledging these victories helps keep you motivated.
Endura provides detailed tracking and actionable insights to keep you on target, offering support like a coach guiding you toward your peak performance.
Be Like Monica, Lift Like An Athlete to be Your Best
Lower body power requires a combination of explosive strength, speed, and endurance. Imagine stepping onto the court or hitting the slopes with the confidence that your body can handle anything—feeling unstoppable as you tackle challenges head-on. By following this targeted workout plan, you can enhance the key physical attributes needed to excel—with control, strength, and resilience. Remember to focus on consistent effort and track your progress. Make incremental improvements in weight, tempo, or exercise variations to continue challenging yourself and stay motivated. Every small step forward adds up to big results over time.
Ready to elevate your lower body power? Click here to personalize your workout with Endura AI personal trainer and strength coach.
- Get Stronger Faster with This Full-Body AMRAP Workout - November 2, 2024
- Get Strong, Fast, and Fit with This Twice-Weekly Full-Body Workout - November 1, 2024
- Get Strong and Fit: Train Like an Athlete in Just 3 Weekly Workouts - October 31, 2024