Foot training according to Ch. Thibaudeau

I once saw a trainee at the gym who was using a higher weight for a biceps lift of a large dumbbell than for a bench-press. That in itself is very sad. However, even sadder was that he was squatting less weight than he was using for the bench-press.

Maybe it was his dream to have a light bulb physique, or maybe he was a circus performer who made his living balancing on a tightrope, but I still don't think those reasons are strong enough to allow him to lift more for biceps than squatting.

This is what it looked like with him a year ago. Now this trainee has a really impressive lower body. Some might even safely say that is his strength.

What happened? He made a wise decision and had me create a training plan for him. He wanted to know how to build massive legs because his wife started laughing at him because of his bird legs.

So we set out together to find legs like two strong tree trunks.

This is a program that will lead to a dramatic transformation of your lower body. It's not for the faint of heart or weak of will. But if you are resilient enough, you will see the results on yourself.

Exercise A: Front squat / Squat with narrow stance / Squat with wide stance

Start by performing 6 front squats. Then put the dumbbell in the rack and immediately put the dumbbell on your back and perform the next 6 squats again with the same weight. Now, again without pausing, take a wider stance and do another 6 squats. Only now is the first set over.

Series: 4

Breaks: 180 seconds

Exercise B: Deadlift with market grip / Romanian deadlift / Sumo deadlift**

Start with 6 reps of deadlift with a grip like the weightlifting exercise market. Then change your stance and perform 6 Romanian deadlifts ( hands slightly wider than your knees ). Finally, perform 6 sumo deadlifts. All with the same weight and without a break. Take a break after a total of 18 reps.

** Not everyone will be able to perform these exercises in the order listed. Some may have certain muscular imbalances or different biomechanics of movement and so may be significantly weaker in the Romanian deadlift, for example. In this case, choose Romanian deadlifts as the first exercise in the set. Always put your weakest exercise first in the set.

Series: 4

Breaks: 180 seconds

Exercise C1: One-handed lunges (short lunges) / One-handed lunges (long lunges) / One-handed squats**

Take a pair of one-handed squats. Start with short lunges. What I mean by this is that in the bottom lunge position, the knee of the bent leg is level with the heel of the leg you are standing on. Perform 8 lunges on each leg. Without resting, now perform long lunges, simply the longest lunge you can do while maintaining technique. Again, 8 lunges on each leg. Finally, do 8 one-arm squats. Only now can you put the one-armed squats down and catch your breath.

Exercise C2: Stumbling**

Assume the starting position on the machine for this exercise. Get into the top position with both feet. Stay in this position for a second and then take one leg off and move to the starting position with the other leg for 5 seconds. Repeat this for each leg 6 times. Simply each leg will lower itself to the starting position 6 times.

** As you understand, this is a superseries. Start with exercise C1, rest for 120 seconds and move to exercise C2 and rest for 120 seconds after that. Perform this superseries 3 times in total.

Exercise D: Leg-press

It's easy until it hurts. Simply perform 100 reps, preferably without a break. Yes, you can of course split this number into several sets, but try to keep the breaks really short.

1 set.

Breaks: rest until the next workout

Conclusion

As you can see, this workout will exercise every muscle on your lower body. Plus, it doesn't put as much strain on your joints and connective tissues. It builds endurance strength, and athletes can use it in their pre-season training. It can be especially effective for hockey players, rugby players, football players, or anyone looking for the perfect preparation program for heavy weight lifting and pure strength training.

And, of course, also for bodybuilders who want significant muscle mass gain on the lower half of the body in a short time.