Most athletes train legs like bodybuilders. High reps, slow tempos, machine isolation. That builds size — not speed.

If you're trying to get faster and more explosive, here are 3 exercises you need to rethink:

1. Back Squats — stop grinding reps

If every rep looks like a slow-motion replay, you're training strength endurance, not power. Keep sets at 3-5 reps and focus on bar speed. If the bar moves slow, the weight is too heavy for power development.

2. Leg Press — it's not a substitute for anything

The leg press removes the stabilization and hip extension that actually makes you fast. Replace it with Bulgarian split squats or trap bar deadlifts. Your single-leg strength will thank you.

3. Calf raises — wrong tempo

Athletes need reactive calves, not bodybuilder calves. Train them with fast, bouncy contacts — pogo jumps, ankle hops, seated calf raises with a pause at the bottom and explosive drive up.

The difference between training legs and training for explosive legs is intent. Every rep should have a purpose.

If you want the full programming system I use with competitive athletes, Explosive Legs is open.