Rate my leg day. Where can I improve?

[Dhilton21]

Right now im in the offseason for lacrosse and im on a bulk that started in May and will last until December. This is my leg day I do once a week. Let me know anything I can improve on. What I want is size but sprinting speed and agility is ultimately what i'm after.

(Warm up sets not included)

Box Jumps 3x10
Squat- 4 sets of 5
Leg press- 4x5
Single leg barbell lunge, opposite foot on a bench 4x8
Goblet squat 4x10

After this is complete I do core which included strait leg dumbbell deadlift, exercise ball crunches, bicycle crunches, ect. (I change up core every time.)

What can I improve on to see better gains and better performance on the field?

[Afrozac]

Right now im in the offseason for lacrosse and im on a bulk that started in May and will last until December. This is my leg day I do once a week. Let me know anything I can improve on. What I want is size but sprinting speed and agility is ultimately what i'm after.

(Warm up sets not included)

Box Jumps 3x10
Squat- 4 sets of 5
Leg press- 4x5
Single leg barbell lunge, opposite foot on a bench 4x8
Goblet squat 4x10

After this is complete I do core which included strait leg dumbbell deadlift, exercise ball crunches, bicycle crunches, ect. (I change up core every time.)

What can I improve on to see better gains and better performance on the field?

For the Box Squat, lunge and Goblet squat, lower the reps to say 6 or 5 or even lower, as your working different energy systems or what not with higher reps, when you want to be working the faster more explosive ATP/PC energy system.

As for the core work, IMO stay away from crunches, as they put unnecessary pressure and put your spine into an unnatural position. Focus on things like planks, side planks, supermans, ab roll outs etc

[ricknadell]

As for the core work, IMO stay away from crunches, as they put unnecessary pressure and put your spine into an unnatural position. Focus on things like planks, side planks, supermans, ab roll outs etc

How is spinal flexion unnatural? Spinal flexion is fine as long as your back isn't loaded - ie. squat, RDL or deadlift

[ricknadell]

Right now im in the offseason for lacrosse and im on a bulk that started in May and will last until December. This is my leg day I do once a week. Let me know anything I can improve on. What I want is size but sprinting speed and agility is ultimately what i'm after.

(Warm up sets not included)

Box Jumps 3x10
Squat- 4 sets of 5
Leg press- 4x5
Single leg barbell lunge, opposite foot on a bench 4x8
Goblet squat 4x10

After this is complete I do core which included strait leg dumbbell deadlift, exercise ball crunches, bicycle crunches, ect. (I change up core every time.)

What can I improve on to see better gains and better performance on the field?

Thats a bodybuilding workout - you'll do ok on the field with it but you won't reach your full potential.

Try doing a workout that ha does a quad dominant, hip dominant as well as the single leg varations of these exercises. You'll spend a lot of time in lax in a split or staggered stance, you should train that movement pattern.

Also throw in some rotational work as well - med bell side tosses, russian twists etc. Lax is semi-rotational in nature (obviously not as much as a baseball swing) and this will help improve the velocity on your shot

[krakkerz]

Right now im in the offseason for lacrosse and im on a bulk that started in May and will last until December. This is my leg day I do once a week. Let me know anything I can improve on. What I want is size but sprinting speed and agility is ultimately what i'm after.

(Warm up sets not included)

Box Jumps 3x10
Squat- 4 sets of 5
Leg press- 4x5
Single leg barbell lunge, opposite foot on a bench 4x8
Goblet squat 4x10

After this is complete I do core which included strait leg dumbbell deadlift, exercise ball crunches, bicycle crunches, ect. (I change up core every time.)

What can I improve on to see better gains and better performance on the field?

Too many reps, maybe not enough sets of box squats.

Unless you're a bodybuilder looking for quads, the leg press is redundant here.

If you're a good squatter, the goblet squats are likely pointless.

There is no hip/hamstring work. Light, low volume/intensity dumbbell deadlifts as part of a core circuit don't count.

Ditch the leg press, do some deadlift/clean variation and perhaps some glute-ham raises for better all-round development.

I'm with Afrozac on (high volume) crunches, but for different reasons. The carryover just isn't there compared to other exercises. And the research coming from the likes of Stuart MacGill is pointing towards long term overuse injuries for people who have been doing high volume crunches for a long time.

For me, the risk v reward isn't there. However, if your goal is more to have "abs" than to have function, go for it.