building quads

[THE_1protector]

i need to build my quads up more. they are a little slow so im looking for some ways to get more explosion from them. i dont have a wieght set and i dont have any wieght training classes at school. so wat can i do that doesnt require any of that? would wearing a wieght belt while im practicing help?

[EndlesFimbulvet]

One of the easiest ways to build quad strength is to run hills...Lot of hills. Don't mean to sound like your coach, but its easy to find an incline and doesn't cost a dime.

[ShazamLax25]

One of the easiest ways to build quad strength is to run hills...Lot of hills. Don't mean to sound like your coach, but its easy to find an incline and doesn't cost a dime.

That couldn't be more true. After my very first month of cross country my quads(and calves) got ripped from training on giant hills everyday. they suck, so try to do it with a friend thats at your running level and stay focused. Charge up, Slow back down the hill. If you keep track of time, you should only have gone at a hard pace for a third of the total time. Get lots of reps in.

Ex.: 30 total min.
10 total-charging the hill
20 total recovery/back down the hill

Good Luck

[MeowLaxTime]

Wall Sits with your back to a wall and have a 90 degree bend, for more pain u can add weights.

And u can also lay on the ground and raise your legs 9 inches, 7, inches etc to get you focused, but you really have to be disciplined and fight through the pain and don't give up or cheat.

[EndlesFimbulvet]

Lifting your legs from your back works your abdominals much more than your quads...Not quite sure of wall sits.

[D3Goalie9]

running stairs, squats...everything else everyone mentioned

[GoBucks]

Lifting your legs from your back works your abdominals much more than your quads...Not quite sure of wall sits.

Wall sits are a bear on your quads, especially after running for a while. In fact, wall sits pretty much only work on your quads.

[laxgoalie89]

you can do box drills like we do in track on hills.

so you put two cones like 10yards to each other on the slope of the hill paralell to the ground and the bottom two cones lower to the top 2 ones again 10yards apart so its like this:

^ ^

^ ^

and you run up the hill, shuffle side ways and run backwards and shuffle right and keep doing it for like 2 minutes but sprint the runs! and do like 5of them. its really good and since youre trying to sprint uphill from a shuffle its good for quickness

you can also do this (this is very good for quads): you place 2 cones like 3yards from each other. you start at one cone facing the other, you sprint to it and touch the cone and back padle fast and touch the other one. keep doing this for around 30 seconds. then do it a couple of times.

[331finlax]

I have to build my quads because I got runner's knee, so this is what my doctor told me to do:

Buy a set of ankle weights.
Sit in a nice, sturdy chair so that your feet reach the ground.
Slide your feet out so that your knees bend at about a 45 degree angle.
Do 20-30 reps on each leg for about 20-30 minutes.
Do this about every day and slowly increase the weights every 5 days.

Hope this helps. I'm a little limited in what I can do because of my knees so this may not be the most productive workout you can do, but it's simple and you can do it while watching TV or whatever.

[LiquidMercury16]

Stay away from running with ankle weights. That can lead to prooblems down the line. As far as running up hills go, try and take the least amount of steps up the hill as possible.

[cannon]

You can also do:
- lunges, weighted or not.
- plyometric stuff where you jump from the ground up onto a ledge or a step or a box.
-box squats (like wall sits) stand on a stable box, ledge, stair etc and stick one leg over the edge, lowerring yourself down on the supporting leg until you go as deep as possible. repeat many times.

[EHSLAX12]

stairs are definetely a plus...mountain climbers are also good. step ups with a decent weight are also good.

[3rdPersonPlural]

As far as running up hills go, try and take the least amount of steps up the hill as possible.

Au contraire, my dear LM. Stride up the hill if you want to build your top gear. Run down backwards if you want to get quicker. Go up sideways if you want to improve your lateral speed, and down sideways if you want better lateral quickness.

You want proof? run your whole team through 60 yard dashes. Rank them top to bottom.

Then ask them to run up a (steep) hill as fast as they can. Count how many steps it takes them to the top

Dollars to doughnuts the guy with least steps is also at the top of your sprint list, and the guy at the bottom is also at the bottom.

The inverse is also true. Stride like crazy up a hill, and you'll get faster.

[LiquidMercury16]

Dollars to doughnuts the guy with least steps is also at the top of your sprint list, and the guy at the bottom is also at the bottom.



3rd this is exactly what I said is it not?

[3rdPersonPlural]

3rd this is exactly what I said is it not?


errr......

Maybe I shouldn't have had that 4th finger of Scotch last night.

Scotch goggles are worse than beer goggles, you know.

[LiquidMercury16]

Haha it happens hopefully single malt 18 years?

[3rdPersonPlural]

Nope. My JW Red drinking buddy came by and we shared some yucks and most of my bottle that I keep around for his enjoyment.

[EricL]

Running down the hill I don't think is a good idea. Especially if it's a big hill.

[QOTSA]

i think that the best is just good old weight training. you can do squats, leg curls, leg extensions etc. But I think squats are the best
On top of that do lots and lots of cardio aimed towards your quads and gluts. And plyometrics is good if you know how to do it.

[swish7209]

manual squats also work some.

[BIGDGOALIE]

front squats are better, i think, than back sqats for quads.
it makes you worry about keeping your back "fired" and its more of an explosive movement.

[wolfenburg]

Running down the hill I don't think is a good idea. Especially if it's a big hill.

Running down a small hill paractice to run with overspeed. Therefore your nervs get used to higher velocity and so you become faster on the plain.

But you need to run up as well to build muscels.

[LiquidMercury16]

He doesn't need to be doing plyos. It's obvious he doesn't have much strength and plyos should be saved for when you have a good foundation of strength. Too many highschoolers these days try and do plyos without the necessary strength base and often injure themselves and produce minimal results. Plyos work best with people who have good strength bases.

[3rdPersonPlural]

one word my friend, steroids.

Splendid suggestion. Who wouldn't accept depressing mood swings, a shortened life span, and a shriveled pecker as a fair trade for larger quads? :sarcasm:

I was considering deleting your post as unqualified bad (and dangerous) advice, but it is SUCH a bad suggestion that I am inclined to think you were being sarcastic. Try to be a little more sanguine in advice threads, OK?

[EricL]

Running down a small hill paractice to run with overspeed. Therefore your nervs get used to higher velocity and so you become faster on the plain.

But you need to run up as well to build muscels.

Lol i was emphasizing on the point that usually when people run down a hill, they get a face plant.