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[SG6-18]

Hi guys,
Been training over winter hard to give myself another chance at county cricket (junior levels) U15 age.
My upper body has strengthened and my core, but my legs have stayed the same no matter what work i do. Lots of long runs, gym sessions etc hasn't made a significant impact. Any ideas?

[Washington]

Weight loaded Squats, lunges and calf raises (free weights)

Leg extensions and hamstring curls (resistance machine)

Combination of both will give complete lower body workout. For strength/power heavier weights and low repetition, for toning/endurance lower weight and high repetition.

Also plyometric training . . . . jumping on off boxes with maximal rebound jumps

[essexarsenal]

although at your age you should'nt be doing much

[Washington]

although at your age you should'nt be doing much

Wrong! Research has shown that resistance training should start as early as 11 years old, outdated beliefs that resistance training before 18 years is obsolete. Adolescent fitness classes and equipment is now a billion pound industry

[SG6-18]

Washington cheers, v. helpful. already doing squats, but hadn't though of plyometrics etc. thnx for your help 

[Washington]

Your welcome anytime

[Cakes]

if you just want to build muscle up, aim for 3 sets of 8 of heavy squats or leg press'
weighted lunges are also very good but i hate them personally :L, i wouldnt use the leg extension machine as some people suffer from knee problems as a result. i would also include deadlifts in your gym routine as it targets your lower back, which is a neglected area and also improves upper leg strength.

[sloggerroz]

Hi mate, have you got any flyovers or hills nearby where you live? i was always told buy my rugby league coach that the best way of building the leg muscles was buy running up hill may be in 60m sprints walking back down then sprinting back up again.  Also diet helps ie high protien -lots of chicken, tuna etc.   Another suggestion would be simply cycling or taking the stairs whenever you can.

[ianbuchanan]

I have a friend who has huge calfs, like ridiculously huge! All he does is a few squats and long runs on his tip-toes...

[petehosk]

Ian - alot of calf size is genetics.
Calves are extremely hard to increase in size. You can do exercises (calf raises) where you go on tip toe with weights on your shoulders. I have always done a lot of sports and do lots of running and some cycling but I have never had huge calves.
They get very defined but actual size tends to mainly be inherited I would suggest?

[SG6-18]

my old man has massive calves so not genetic

[oldfudger]

what did you do / recommend for core ?
 

[chipsticks]

what did you do / recommend for core ?

Planks planks and planks!
machine in my gym also does core work, but yours might not have it sort of like vertical sit ups :S

plank for around 30 seconds if more can be done go for more, im upto two and a half minutes as a personal best. yay

[SG6-18]

2 min 30 too mate !

[SempreSami]

You guys are machines, I've only managed two minutes on rare occasions!