How to train legs if .....

[petya1234]

I love playing football (soccer) and I would like to be even faster, but training legs heavily (with heavy weights I mean) and putting on mass might not be a good idea....
However, I cannot ignore training legs, cuz it's lame to do so... So what do you recommend? Any unique exercises you know to improve speed and acceleration?

 

[Parad0x]

AMP by Marc Megna or the NFL Trainer might be down your alley

 

[UCSMiami]

I love playing football (soccer) and I would like to be even faster, but training legs heavily (with heavy weights I mean) and putting on mass might not be a good idea....
However, I cannot ignore training legs, cuz it's lame to do so... So what do you recommend? Any unique exercises you know to improve speed and acceleration?

All that muscle on the quads and hams means explosive energy is available for sprints as used in soccer. The rest is your cardio level and the ability to sustain multiple bursts. Train both, legs and lungs. Do the squats, deep and heavy and practice sprints. Done.

It is a long road before the muscle mass gained on your legs begins to be a liability.

 

[petya1234]

okay thanks for the replies

 

[UCSMiami]

If you are looking for an example....I sprint uphill 30x for 25-35meters every Sunday. Alternate both a steep and less steep but long hill side.[proven to improve sprints] But the squats I do 3x during the week and high-mod-low resistance spinning 3x during the week helps create muscle mass on the calves, thighs,hams and glutes and VOx endurance capability to do those hill runs quicker and with minimal pauses inbetween.

Many ways to get there. Different bodies, diets, conditioning, recovery, etc. So no one path.

 

[Khazima]

For explosive power, do explosive movements. Pause squats/Squats with bands/Explosive (light) Deadlifts/Deadlifts with bands/Power cleans/Heavy squats/Sprints etc