the Leg Crank finish at HH Fitness

HH Fitness is in its 3rd phase of training at the Movement & Performance Institute for the Metabolic Accelerator Program (M.A.P.), these is our large group personal training sessions. When we use finishers within our training program we make sure the protocol being used is less than 12 minutes, with the average finisher being no more than 5 minutes . When this component of training is placed at the end of a training session it becomes the final exclamation point to your workout. This sets the tone for the rest of the day.

One of our finishers this phase is the Leg Crank Finisher. The Leg Crank only requires you to use your body weight. Body weight training may be the oldest and one of the best ways for resistance training. I first learned about the Leg Crank series about 8 years ago and have incorporated variations into the training programs for clients at HH Fitness. I first learned about the leg crank series from educational materials put out by JC Santana with the Institute of Human Performance (IHP). The Leg Crank Series is great if you need at great training session, but are pressed for time, space, and equipment.  It also works great if you have a training run scheduled, but are unable to get your run in due to bad weather or any other variable.

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What is the Leg Crank Series?

The leg crank series is a vicious serious of exercise that you may create a true love-hate relationship with. You will be challenged not only physically, but mentally as well. To make it through the leg crank series you will create mental toughness. The Leg Crank is a series of four exercises:

  1. Speed Squats
  2. Alternating Lunges
  3. Alternating Jumping Lunges
  4. Squat Jumps

To perform Leg Crank series you will perform the 24 repetitions of the speed squats, then 12 repetitions per leg of the Alternating Lunges, followed by 12 repetitions per leg of the Jumping Lunges, and finish it off with 12 repetitions of the squat jumps.

To get the biggest bang for your buck you may want to perform the Leg Crank series up to twice per week. You will want to progress slowly as you begin this series. You may find you need longer rest during the first few weeks of adding this to the end of your training sessions. Our phases of training are 6 weeks long, giving our clients time to build up to taken on the Leg Crank Series at greater intensities as we move through the phase. However, based on your fitness level you may find your rest may need to be longer or shorter to get the physiological demands needed to survive the leg crank. Here is a sample we would recommend to our clients for the Leg Crank finisher:

Level                     Sets                             Rest between exercises                      Recovery between sets

I                               2-3 circuits                 30 – 60 seconds                                        2 – 3 minutes

II                             4-5 circuits                 15 – 45 seconds                                         60 – 90 seconds

III                            5-6 circuits                No Recovery                                              No Recovery

 

Please note that the above samples are just that, a sample plan. Your own fitness level may be between a level 2 & 3. You may be able to perform the circuit non-stop for the desired repetitions, but may need to rest up to 60 seconds prior to starting the next cycle. D what you can, and not what you can’t!

 

Committed to your health,

Heath Herrera, M.Ed., CSCS, YFS1

Head Coach

HH Fitness, Inc.

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