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[danipalmer]

I am currently training to take the required physical test. I'm starting early - it's not until November. My question concerns leg strength. In addition to running, what other exercises can I do to increase my leg strength? I'd like to keep it fairly simple (two to three exercises) but I keep getting conflicting info on what is the most effective. I'd like to incorporate exercises that will help me with the vertical jump. )At 5'1" I need all the help I can get). Any suggestions would be appreciated.

Thanks!
Dani:)

[Delta_V]

Leg presses and Leg curls will work your quads and hamstrings, respectively.

You can do lunges and hip extensions if you don't have access to a weight machine.

[PelicanDriver]

You didn't mention what part of your test requires leg strength, sprinting, vertical jump, standing long jump...etc. Leg presses are good if you have access to a machine that doesn't hurt your knees. I've never found one that had the right geometry for me.

Squat jumps (feet shoulder width apart, squat until thighs parallel with the ground, jump as high as possible, repeat 3,000 times :eek: ) are good. Sprinting up hills or running stairs will build lower body strength and cardio.

Good for you starting early in your training.

[danipalmer]

Sorry about that - I need leg strength for the vertical jump, and the sprinting. I have no problem with the 1.5 mile, the pushups or the sit ups. It's just the other two. :) Right now I'm at the point where I can pass everything, but I want to do better than "just pass".

My only problem with the leg machines is that I never feel like I'm getting a good work out with them. Also, the machines at my gym only adjust so far, so if I don't get the adjustment exactly right I'm usually performing the exercises in an uncomfortable position. I'll definitely try the squat jumps, though. Sounds like a really good one. :D

[medicineman]

danipalmer - lunges and calf raises are you answer. you can do both without going to the gym and get a really good lower body workout pretty quick. Just do the lunges with your hands interlaced on top of your head and take a healthy step forward. You'll start feeling it soon enough. As for the calf raises, just do them on a step. Stand on the stairs with your toes and let your heels drop and then raise up on your toes. Be sure to do these with your toes pointing forward, out and in - I usually will do six sets - two each direction.

[danipalmer]

Thanks for the suggestions! I don't usually work my calves, so that's definitely an area I can work on. :)

[degrat38]

Don't forget barbell squats, nothing built my legs up like doing squats.