Time and time again you hear of athletes training for their sport. Almost in the same sentence you will hear the discussion about how much these particular athletes “bench.” [...]

2. Time and time again you hear of athletes training for their sport. Almost in the same
sentence you will hear the discussion about how much these particular athletes
“bench.” Though a big bench press number is impressive, it is not directly proportional
to performance on the field, track, or ice. As a matter of fact, no lift in and of itself will
guarantee success in the game…unless that game is powerlifting. There are many
factors that weigh in when victory is on the line. So why then do we put so much
emphasis on the workouts for sports? The reason is all other things being equal: an
athletically stronger athlete wins.
Athletically stronger…what does that mean? Athletically stronger means that the
person is able to convert this raw strength and power earned while working out and
convert it to overall strength and power applied to their respective sport. This may
sound complex; however, there is one simple practice you can apply in a controlled
environment to help make this more readily attainable. Train the body for a balance in
strength of the lower body to the upper body. Often when working out people love to
train the beach muscles: the chest and biceps. While this may increase the appeal of a
physique there is much more to building the athletically strong body. For our purposes
let’s zero in on what is arguably the most important body part in all sports strength
training: The Legs. The legs must be trained in a hard core fashion to improve your
overall Athletic Strength.
Why is leg training so vital? First, heavy hard core leg training has been shown to
NATURALLY increase your testosterone levels. What does that mean to you? More
muscle growth and vitality. Do you think that is a good thing for your sport? You’re
damn right it is! Now that we are on the same page, let’s explore some specifics for a
few sports and the role of the lower body in each of them:
-Football (American): Legs strength is vital. If you are a lineman the base for your
blocking is not your arms; instead, the base of all your movement is your legs. You
must fire off the ball then drive to and through your opponent. If you are a running back
you must have the power to plant and cut. Where to you think that power comes from?
That’s right the legs and glutes are the source of that strength. How about if you are on
defense? It’s the same only more challenging because you have to react with extreme
power.
-Soccer: Similarly to American Football quick sprints and powerful cuts require
massive lower body strength. Strengthening the legs while improving agility can only
help on field performance.
-Boxing: Upper body and core strength is imperative for these athletes. But, don’t
discount the importance of the lower body. Any good boxing coach will be quick to let
you know that the power of the punch doesn’t originate from the arm…rather the hips

3. and the legs. Because of this it stands to reason that stronger legs will help improve
punching power. Not to mention endurance is needed in the ring and bouncing around
for 10 rounds on toothpicks for legs is not likely going to work out too well.
-Ice Skating: Whether skating for style or speed the glutes and legs must be in
incredible condition to be at the top of your game. If you are a speed skater you already
know how the rump feels after a hard sprint. Or if you are into figure skating you are
well aware of how much power is necessary in the thighs to get the height needed for a
Triple Lutz.
You get the idea…no matter what the sport, lower body strength is king. So how do you
go about getting it? There are many options out there for increasing your leg strength.
What is important to make sure you do though is find a way to work with heavy weight.
Working with heavy weight will help you develop the POWER needed for most sporting
activities. Squats are great but can be risky when done without a spotter. So what is
the best option if no spotter is available? The Powertec Compact Leg Sled is a great
option to increase leg power substantially with the lowest risk of injury.
The Powertec Compact Leg Sled is capable of handling massive amounts of weight for
huge increases in leg power. You can also perform single leg exercises to ensure you
balance your strength on both your right and left. What’s more is that the Compact Leg

4. Sled has an attachment that allows the Sled Double as a Calf Raise Machine. You can
also do Tibi Raises. This exercise strengthens the often neglected front portion of the
lower leg: tibialis anterior. This exercise is the opposite of a toe/calf raise. Basically the
heels are planted on the plate and you pull the toes and balls of the fee upward while
keeping the legs straight. With proper stretching and the strength benefit that comes
from this exercise you can reduce the occurrences of shin splints. These exercises
done in combination on the Powertec Compact Leg Sled hit all of the major muscle
groups of the lower body with great efficiency and will yield great results.
Sample Routine:
Month 1
Leg Press: 3×15-20
Single Leg Calf Raise: 3×15-20
Single Leg Leg Press: 3×15-20
Double Leg Calf Raise: 3×15-20
Tibi Raises: 2×20-25
Standing Lunge: 2×25
Month 2
Single Leg Leg Press: 4×10-15
Double Leg Calf Raise: 4×10-15
Leg Press: 4×10-15
Single Leg Calf Raise: 4×10-15
Tibi Raises: 3×15-20
Reverse Lunge: 2×20

5. Month 3
Leg Press: 5×5-10
Single Leg Calf Raise: 5×5-10
Single Leg Leg Press: 5×5-10
Double Leg Calf Raise: 5×5-10
Tibi Raises: 4×10-15
Walking Lunges: 2×15
If you’re ready to take your game to a new level then you must get stronger legs. No
one is going to give it to you. You must put the work in. Do you have what it takes?
Are you going to work harder than your opponent? Have a seat of the Powertec
Compact Leg Sled and get to work!
Ian Lauer, CSCS
www.ianlauer.com
About the Author
Ian Lauer is an Actor, Fitness Model and a Certified Strength and Conditioning
Specialist via the NSCA (National Strength and Conditioning Association) as well as
Certified Spencer Pilates Instructor through NESTA (National Exercise & Sports
Trainers Association).
Ian graduated from The College of Wooster with a degree in Chemistry with a minor in
Theatre. After graduating, he acted professionally and performed in a number of stage
productions. He went to graduate school and earned a Master’s degree in Acting at
Wayne State University.
Ian is now the Asst. Fitness Director of Cooking Me Skinny, a new national weight loss
program launched fall of 2010, Team Powertec member, and a sponsored athlete of
Team Sci-Fit.

6. Powertec is a trusted brand in Weight Training and Fitness Home Gym Equipment
based out of Los Angeles. Powertec manufactures an entire list of strength equipment
for both domestic and commercial use, from basic weight lifting to look good and live
healthier, to functional training development being used in improving athletic
performance.
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