[Accumulator]

Originally Posted by hockeyplaya13

Awesome, thanks! Yea my first really light set is my warmup. I do 10 reps, and even the last one isn't hard at all. And I do focus on my form quite a bit, always watching the mirror. So I'll start doing 4 sets of 20 reps..

One modification I'd suggest: do the 20-rep set(s) at such a demanding difficulty level that you *cannot* do more than two of them. Make it to where you think you're gonna die doing reps 16-20. If you put enough into those two work sets it'll be sufficient to stimulate growth and strength gains. You can always add sets later if you find those two aren't enough, but the idea is to stimulate growth, not totally trash your muscles to where you're sore for a week

I also plan to do the stiff-legged deadlift also, and leg curls and leg extensions. For when it gets closer to the beginning of the season, what do you recommend for increasing strength and power, as far as reps and sets?

I was never a big fan of leg extensions and IMO if you do the squats intensely enough you won't need 'em anyhow. Squats are a nearly perfect exercise all by themselves; I've had workouts where I only did a few sets of squats and my calf work (nothing for hamstrings) and got my legs, including the hamstrings, so sore I could barely walk for a few days.

The stiff (or semi-stiff "Romanian" style) deads are very good as are Good Mornings, and more beneficial overall than the leg curls, so if you skip anything, blow off the leg extensions and the leg curls. The "stretch position" hamstring work (the deads/good mornings) seem to work especially well after you've already worked the hamstrings by doing your squats good and low (I go below parallel) and the exercises where you have to hold the barbell (as opposed to using a machine) are gonna be the most beneficial.

Add some calf work- you gotta do both seated and standing calf raises as each one works a different set of muscles and there's no way to get properly even development without working both. Strong calves will help you avoid injuries so don't blow 'em off.

I'm not the best guy to ask about the strength/power for sports. I'd expect a routine that works for bulking up will also work for strength/power but I'm no expert on that