I used to run XC and Track in high school so I couldn't do a lower body workout when I went to the gym. I ran distance so doing heavy squats/deadlifts AND running 5-8 miles a day would be killer on my legs, I was injured enough from the running alone.
Now I'm in college and I don't run competitively. I'm wondering if you guys have any suggestions for a lower body workout that I can start out with. I'd like to start off easy because I recently recovered from an injured hip flexor. So an ideal plan, in my mind, is to have 2 lift days a week. I will incorporate sprinting into my lower body workouts every week as well but I will not be doing contrast training. The sprints will be on separate days, most likely the day before a lower body workout.
I'd like to train for strength (I'm sure the size will come if I eat and lift heavy). I'm thinking the 5x5 rep scheme would work well for any squats/deadlifts that I do.
Any suggestions for the lifts that I perform on my 2 lift days? I know how to do squats, deadlifts, lunges, good mornings, etc. I just need help creating a smart routine.
Thanks for your help.
I think daily exercise is necessary to the lower body routine, and running is very important factor to the lower body routine, swimming is also very important role to the lower body routine, i also go to the gym daily and my body is normal and good.
Depending on your strength levels it may be taxing to deadlift and squat heavy in the same week so you could do a heavy squat / squat variation one week with a speed deadlift / deadlift variation and alternate to a heavy deadlift / variation the next week with a speed or volume squat / variation.
I would recommend spacing out the training days so that you have 2-3 days of rest between sessions.