Leg Routine for "Soccer" legs?

[jackstone104]

Only doing this on Wednesdays

Currently running 2-3 miles for warmup, followed by static stretching.

Then

Squats: Warmup Set followed by 3-4 sets w/ intervals of 12, 10, 8, 6 reps
Currently - 135, 185, 205, 225, 255

Straight Legged Dead Lifts: 3-4 sets
Currently - 135, 155, 165, 175

Dumbbell Lunges: 3 sets
Currently - 40, 45, 50

Hanging Knee Raises: 3 sets of 15

Sprinting on Thursdays with 5 min warmup, 8 minutes of 30 seconds on, 30 seconds off sprinting, 5 min cooldown

Distance Run on Tuesdays and Sundays


Would appreciate recommendations

 

[maxpro2]

My leg workout would suck ass if I ran 2-3 miles before it.

But yeah no useful comments here sorry : )

 

[GFR]

Only doing this on Wednesdays

Currently running 2-3 miles for warmup, followed by static stretching.

Then

Squats: Warmup Set followed by 3-4 sets w/ intervals of 12, 10, 8, 6 reps
Currently - 135, 185, 205, 225, 255

Straight Legged Dead Lifts: 3-4 sets
Currently - 135, 155, 165, 175

Dumbbell Lunges: 3 sets
Currently - 40, 45, 50

Hanging Knee Raises: 3 sets of 15

Sprinting on Thursdays with 5 min warmup, 8 minutes of 30 seconds on, 30 seconds off sprinting, 5 min cooldown

Distance Run on Tuesdays and Sundays


Would appreciate recommendations

On leg day just do a 1/2 mile warmup.....very slow run. As for low reps why bother.....8-15 is what I would do.

 

[fufu]

What are soccer legs?

 

[jackstone104]

Medium to large muscle size, fairly cut, high endurance, lots of explosiveness when necessary

 

[911=InsideJob]

If I were you I'd just stick to the running so I wouldn't overtrain.

 

[CowPimp]

I think that's very reasonable. I would do walking lunges as they are sort of a hybrid quad/ham movement.

I would try to do the sprints at least a day apart from your leg day.

I wouldn't warm up with that much running. Check out the sticky on warming up.