Here's a short video showing one of the exercise sets that I do for explosive leg endurance training. I use a bar with no weights, but you can add weight if desired. Due to the dynamic nature of the exercise, the more weight you add, the slower your repetitions may become, so I recommend keeping it relatively light. The goal output of this exercise is to develop a more explosive jump and to be able to increase the anabolic endurance of the legs for dynamic movements. For me, I do this type of training for wushu (martial arts).

In the video, I'm showing 20 barbell pull hop reps followed by 20 barbell back squat reps. You can increase or decrease the repetitions as needed based on your athletic condition. For the anabolic endurance goal, try for at least 10 repetitions on each. The motion for the pull hop takes some getting used to if you're not familiar with the movement. You may also opt for a full clean if you prefer (i.e. hang clean or power clean).

This is just something that I've been doing and may not be suited for you. Be safe and use caution while exercising of course! See how this feels before you go all out! Good luck.

For more information about this exercise, please read:

1 Up Fitness

Butterfly Kick Films

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