Leg Circuit Workout – Leg Complex

By On · 9 Comments · In Bodybuilding / Muscle Building, Bodyweight Training, Complexes and Circuit Training, Fat Loss, Figure Athlete Training, MMA / Spartan Workout, New Exercises, Strength Training
Alright, I’m back home from giving two killer presentations at the ECA World Fitness THRIVE Conference. The crowd at both classes could not have been any better and a BIG Thanks goes out to all the folks at ECA for welcoming me with open arms and for their amazing staff! . On top of that, Alli had her Figure Competition this past weekend. Tomorrow, I will reveal the results and talk about what goes back stage at a Figure Show. . For now, we are back in action with Smarter Strength and Conditioning concepts! . In todays post, I’m going to hit you with one of my favorite Leg Complexes. A  leg complex could also be called a leg circuit. . This complex is one of the version I have developed from the original Super Legs circuit designed by my good friend, Coach JC Santana. . This Leg Complex is done unilaterally so its great for sports specific purposes and for physique competitors to develop symmetry. . . . .
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  • If you like this post – Please feel free to copy it and use it as YOUR next Blog post, Newsletter, etc.: All I ask in return is that you include a link to THIS original post, and that you credit me for my work as the original author, along with this bio at the end of the article:

    Coach Nick Tumminello has built a reputation as the ‘Trainer of trainers” through his workshops at conferences and fitness club around the world. And, for his consulting work with pro/college sports teams and with exercise equipment/ clothing manufactures.
    He’s the owner of Performance University international, which provides hybrid strength training & conditioning for athletes and educational programs for fitness professionals. Based in South Florida, Nick is a Fort Lauderdale personal trainer who works with a select group of athletes and exercise enthusiasts.

    You can check out Coach Nick’s articles, DVDs, seminars schedule, mentorship program and very popular hybrid fitness training blog at http://nicktumminello.com/

9 Responses to Leg Circuit Workout – Leg Complex

  1. mike says:
    November 16, 2009 at 11:21 am

    bwah!!!!!!! i didn’t see that finish coming. BRUTAL. i’ll try it tonight and see how i do. thanks!

  2. anthony says:
    November 16, 2009 at 11:23 am

    Good Stuff!!!

  3. mike says:
    November 16, 2009 at 3:15 pm

    Hi Nick,

    Just curious as to why most of the leg circuits like the one shown have the most explosive, and taxing, exercise last in the sequence?
    Seems like you would want to do the most difficult exercise first.

    Always enjoy your innovative, and effective exercise techniques.

    Keep up the good work.

  4. Michael Boyle says:
    November 16, 2009 at 6:40 pm

    Quick history lesson. All of us who use leg circuits (JC included) got the idea from Vern Gambetta’s Legs-Legs-Legs VHS tape.

  5. nick says:
    November 18, 2009 at 3:11 pm

    Always nice to hear from you Mike. You are right, I have that video and Vern really was the first one to develop this type of protocol. That said, I was just trying to give credit to the source that 1. I first learned it from and 2. was responsible for its mass popularity.

    These days, with all the information overload, its easy to occasionally mislabel a source of information. For instance, I just watch the first 5 of your FSC3 DVDs. In one of the videos, you credit Dan John for saying “if it’s important, do it everyday”. Dan John did not say that, Wrestling Legend Dan Gable said that. I actually used that very same quote at the beginning of my Warm Up Progressions DVDs.

    Regardless, you were just doing what any classy person does and that is give credit were credit is due. Even though, you, like me, referenced the wrong source, its the intent that counts. :-)

    Thanks again for contributing your thoughts and many, many thanks for reading my site. That means allot!

    Best regards!

    N

  6. nick says:
    November 18, 2009 at 3:40 pm

    That my friend, is a fantastic question!

    You can actually place the explosive movements first for a different training effect.

    Now, I can’t speak for other coaches but, I use the explosive moves last to 1. create a contrast training effect and 2. to increase power endurance / higher metabolic effect.

    By making you explode when you are tired assures that you will be able to achieve a high level of power endurance.

    As I have said before, would you rather be the person who can jump 40 inches one time, or be the person who can jump 36 inches 1,000 times?

    For more on Contrast Training and Power Endurance Training, please see this article –

    http://www.tmuscle.com/free_online_article/sports_body_training_performance/contrast_training_for_strength_size_and_power&cr=

  7. Derek Peruo says:
    November 24, 2009 at 9:02 am

    Hi Nick,

    Just watched the video and saw that you and Alli trained without shoes.

    I’m a big believer in barefoot training and think most people rely too much on their athletic sneakers for support.

    Although, like Eric Cressey recommends in his post from earlier this year (http://ericcressey.com/barefoot-training-guidelines), training barefoot should be incorporated gradually and carefully into the training program.

    Ever train in Vibram Five Finger shoes (vibramfivefingers.com)? I’ve been told by many that these are a great training aid.

  8. Steve says:
    November 29, 2009 at 10:06 pm

    What exactly is the purpose of the leg complex in terms of physique development, seeing as how your girlfriend is training for a physique competition?

    Thanks.

  9. Tamara R. Green says:
    January 4, 2010 at 9:56 pm

    Hey there, across this page last Wednesday and I have to admit that I have gained some valuable points so far.I was just hopin if you could put some more information about the right way to exercise.