Leg routine that works around my sport

SuprSi

I've more or less given up on any leg routine (I know, I know) over the past 6 months as any decent workout has left me unable to play my sports properly due to DOMS. I use the gym in the morning for my weights and in the evening for squash and soccer (3 games of squash, 2 soccer, per week) and the only thing that stops me playing sports is a leg workout.

Now I know that the idea of a good leg workout is to have a certain amount of tenderness where you've worked out, but I always seem to end up with DOMS lasting 3 - 4 days, which is too much considering the squash/soccer routine.

So to my question - should I just look at a small leg workout, as in 1 - 2 sets of each exercise, or even 1 set, until I find a point that I can work my legs but still play sports, or do I need to lower the amount of sport and concentrate some more on my legs for a period of time? If it's the former, can you recommend a routine?

Colm_OReilly

What's your current workout? What's your goal?

BossArky

Diet?

SuprSi

My current workout is as follows;

Monday
Chest & Triceps

Tuesday
Back & Biceps

Thursday
Spare day, intended for legs

Friday
Shoulders

My diet is fine, eat decent meals regularly, and my goal from a leg routine would be to bulk up a little in my legs (thighs in particular) to at least stop them from looking like some skinny guys legs on a bigger upper body, as I'm working hard on my upper body.

brianon

Your routine has little to no correlation to your sports. Although you've not given a any detail on specific exercises, I'm assuming the exercies are not too functional.

Your sports (squash & soccer) require good core strength, speed & agility and decent lower body strength.

The basics are always good. Deadlifts, squats, press, chin/pull ups.
On top of those you could do power cleans, squat jumps, shuttle/sprint runs (linear (forward/back), non-linear(side/angles/side stepping), deceleration work, fast feet work).

maxxie

if your doing soccor and squash you are getting plenty of leg workout there alone. All i would do is leg extensions and leg curls. to balance the quads and hamstrings and to prevent injury. This twice a week when your playing so much of the rest is sufficient!

blackgold>>

maxxie wrote: »

All i would do is leg extensions and leg curls. to balance the quads and hamstrings and to prevent injury

Whats your thinking behind this?