One of the first true metabolic complexes I ever learned was the Super Legs – Leg Complex from my good friend and mentor, Coach JC Santana. Due to Jc’s popularity, there are probably thousands of Coaches and trainers who credit him for teaching them the Super Legs complex.
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The truth is, although Coach JC popularized this Leg complex – It was actually originated in the 80′s by legendary coach Vern Gambetta. Vern originally named it the “burn with Vern leg circuit”. Not taking anything away from my man JC, but I believe in giving credit where credit is due. So, thank you to Vern Gambetta for designing such an incredibly effective Leg Complex. And, thanks JC for teaching it to me!
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Today, I’m going to provide you with the battle-tested progression strategy Vern Gambetta has developed for using his Super Legs circuit safely and effectively. I can promise you Vern’s progression strategy works because I’ve used it to successfully for over 10 years now.
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The Super Legs Complex
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If you don’t already know – The oringinal “Burn with Vern”, Super Legs complex consists of four exercises:
Bodyweight Squat x20 Reps
Lunge x10 Reps Each Leg
Step-up x10 Reps Each Leg
Jump Squat x10 Reps
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Here are a few key coaching points from Vern’s blog on the Super Legs circuit:
“The goal is one rep per second. This fast eccentric work results in extreme soreness. It is best to do some striding and hurdle walkover drills after the Leg Circuit. This is not possible on the lunge and jump squat because of the amplitude of the movements, but with those exercises it should be as close as possible to that rate. The squat should break parallel. The lunge length should be as long as the athlete is tall. The step up is an alternating step up on a low box – 14 inches. On the jump squat the arm are held at the waist to accentuate the work of the legs.”
“The Leg Circuit is the foundation for more specific work to follow in terms of absolute strength and plyometrics.”
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Vern’s 6 Week Super Legs Progression
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The cornerstone of any “high-quality” training program is consistent and realistic, weekly progression. No one knows this better than Vern Gambetta. Go here to Vern’s Blog and discover his 6-Week Super Legs circuit progression.
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Super Legs Variations
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As you know by now, creativity is alive and well here at Performance U. Since first learning the Super Legs circuit – I’ve developed several variations to accommodate the needs of various clients and to create training variety by giving a new stimulus.
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Here’s a video of a Unilateral (1 Leg dominant) Super Legs circuit Performance U style!
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I got this one from the Cosgroves and I use it in my group fitness classes. These are done after our high rep weighted squats and done fast:
20 deep no weight squats.
20 deep jump squats.
20 seconds held in a low squat.
Rest for 15 seconds and repeat 2 more times.
I wish I could say that we are all able to hold the 20 second low squat, but I’ve only been able to go for 15 seconds, and when I come up, the rest of the class comes up with me. Maybe someday we’ll be able to do it
Nick- great job giving credit to Vern. We modify our by doing jumps first rather than last. Allows you to really get the benefit of the explosive work.
Hi…..Thank you so much for the info i do appreciate it….The video in your blog was amazing…Can it be done even if my age is 45?
Nick, are you using this as a conditioning tool in addition to regular leg training or in place of it for a period of time?
My friend and fellow trainer ran me through a legs complex on Monday, and I’m still having difficulty negotiating stairs.
1. Speed Squat w/30-40% 1RM
2. 20 Split Squat Jumps
3. 20 Squat Jumps
4. ISO Elevated Lunge w/45lb Plate Overhead. Goal time is 45 sec. each leg
3 Rounds, rest in between until heart rate dips below 130. Bad news.
Hey Nick,
I’ve given these a shot and think they are great. What are your thoughts on something like this for the upper body? For Example working up to doing-
Push ups X20
Inverted Rows X10
Dumbbell shoulder press X10
Chin Up/Pull Up with clap X10
Something to that effect anyway. Would this type of routine in the above structure be feasible for the upper body? Or too much stimulus?
Hey Coach Mike,
Great to have you here on the comment thread!
I love that idea – I will put the reverse Leg Complex into practice.
Thanks for taking the time to write.
Coach N
Jim,
The Cosgrove leg complex is a killer! I use a good bit here at Performance U.
Best regards!
Coach N
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