Overview
This session celebrates John Meadows' birthday with a leg workout inspired by his signature training techniques, shared by his friends Brett and Daryl. Highlights include reminiscing about John's influence, detailed exercise instructions, and personal training stories.
Remembering John Meadows
- Daryl has known John since birth and considers him a lifelong mentor and supporter.
- Brett has trained with John for 13 years, intensively for the last three.
- Both credit John with shaping their fitness approach and technique.
Seated Leg Curl Warm-Up and Technique
- Begin with hammer strength seated leg curls, plate loaded, aiming for sets of eight.
- Use dead stops at the top of each rep to increase intensity.
- Finish with a triple drop set: 8 reps, drop weight, 8 reps, drop again, 8 reps, then 20 partials at the top with added weight for the partials.
Hip Press / Leg Press Challenge
- Gradually increase weight to thoroughly warm up knees and joints.
- Perform sets of 8 reps, then alternate with a partner, dropping weight each round and aiming to exceed previous reps.
- Continue until a set exceeds 30 reps, emphasizing consistent form and tempo.
- Brett and Daryl recap their results, noting the cardiovascular challenge and importance of controlled movement.
Hack Squat with Reverse Bands
- Set up bands to reduce tension at the bottom and increase difficulty at the top of the range of motion.
- Ease into working sets after the previous challenge; avoid jumping to maximum weight immediately.
- Goal is to complete one hard set of six reps, adjusting based on fatigue.
- John’s advice: keep the platform high for knee safety and longevity.
- Maintain explosive, piston-like form reminiscent of John’s approach.
Hack Squat Drop Set and Iso Hold Challenge
- Perform 8-10 reps, then reduce weight for 10 reps using one and a half rep technique.
- Conclude with a 10-second isometric hold at the bottom for maximum quad stretch.
- Emulate John’s preferred methods for intensity and progression.
Banded Romanian Deadlifts (RDLs)
- Return to hamstrings with three straight sets of eight reps of Romanian deadlifts using a resistance band.
- Stand on the band for added resistance and focus on glute and hamstring engagement.
Key Takeaways
- Warm up thoroughly and progress intensity gradually for joint safety.
- Use drop sets, dead stops, and bands for increased workout intensity.
- Maintain proper form, especially under fatigue, to prevent injury and maximize effectiveness.
- John’s legacy lives on through shared techniques and supportive training culture.