Strong legs can give team sports athletes and other competitors an edge over weaker players. You’ve probably worked a number of different exercises on leg day during the off-season, and a study published in the International Journal of Sports Medicineoffers a surprisingly simple strategy for strengthening the knee extensors.
Researchers had 22 men walk downhill on a treadmill at a pace of 5 km per hour (3.1 MPH) for 40 minutes. The 28 degree angle increase body load by 10%. Training took place once weekly for a month. This low-intensity routine increased eccentric torque by an average of 24%, concentric torque 12% and isometric torque by about 13%.
True Strength Moment: This just goes to show that an effective leg day doesn’t have to leave you wobbly. Most subjects felt the effects of the first session, but reported little to no discomfort after the following sessions.
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