The Leg Matrix

I get a lot of emails about the leg matrix that I mentioned once in an article.
Here's the routine:

24 bodyweight squats
12 lunges each leg
12 lunge jumps each leg
24 jump squats

And it's way harder than it sounds! For a visual of how difficult it can be - check out Steve Shafley's Video Blog :
http://www.youtube.com/watch?v=NDvXX4hBkVU

This just goes to show you how effective bodyweight training can be. We use the leg matrix as a "finisher" - a forgotten term for an exercise that literally "finishes you off" when training!

Normally we use the leg matrix as a timed circuit. We do one round, and rest for twice as long as it took before repeating. Once the athlete is conditioned enough to go under 90s (quite a feat) we start with two circuits back to back. The best performance I've ever seen in our gym was from a D1 volleyball player who did two circuits, back-to-back with no rest in 2mins 45s.

--
AC

PS Incidentally, Steve's video training blog's are excellent - check them out at this link:
http://www.youtube.com/profile?user=SShaf