Your Mission: LEG DAY
Before we begin today, I want to welcome our new members! Pointman is an experiment in maximizing men’s strength and the pursuit of peace. Pointman makes it simple to get a world class workout, anywhere, especially during quarantine. I want to recognize and thank Ryan Kulp and Johnny Chen for the recent referrals. Ryan is an amazing entrepreneur and, as of recently, an amateur Korean pop star. Johnnie is an old friend and runs Sail, a community for men to train their emotional fitness. Please do check out Ryan’s website and the Sail Community. I follow and highly recommend both.
Leg day starter pack
So I know I’ve said this before, but let me gently reiterate.
EVERY DAY IS LEG DAY
Last I checked, you walk around on your legs, not your hands. Your biggest muscles are in your legs. Legs are the fundamental anatomy of strength, speed, and mobility. This is obvious!
Strong legs = strong body
This is the problem: when you google for “how to get stronger” or “how to get bigger” or “how to get faster”, you will inevitably end up on derivations of bodybuilding or powerlifting programs. Or worse.
These are the training systems that popularized bro splits, which look at legs as a separate part of your body, only to be trained occasionally. This is nonsense! Bro splits will disfigure you and are BAD NEWS.
To make this even more clear, just look at athletes. Does the soccer play ever step on to the field and not expect to sprint? Does the basketball player ever step on to the court and not expect to jump? Does the rugby player ever step on to the pitch and not expect to tackle? Does the martial artist ever step in ring and not expect to grapple? This comes from the legs!
You need to activate your legs every single day you train, assuming you are healthy and without limitations.
THE POINTMAN PROTOCOL
The Pointman Protocol includes legs on every day of training. If you don’t train legs, you are a silly idiot and are not welcome here. No more chicken legs!
Here is a brief review of the program:
3-4 days a week, major movements
1+ days per week, freestyle training
Major days include:
Leg movement
Push or pull movement
Speed pulls
There are 3 fundamental leg movements:
Squat
Hinge
Lunge
That’s all it is. It is simple by design. Pick a leg movement, pick a push or pull, and finish with speed pulls. Alternative your leg movement patterns every day. Do freestyle as much as possible on other days. I will expand more on freestyle training in a fun post coming soon.
LEG MOVEMENTS
I have previously taught you several leg movements, but I have yet to wrap it all together. What follows below is a nearly complete encyclopedia of the most effective and accessible leg movements. As per usual with Pointman, you can do these anywhere and with minimal or zero equipment. Get some sun and have some fun!
Disclaimer: As I found out only after the fact, my iPhone 12 makes HDR videos and apparently they are not compatible with some apps. So some of the videos got a brightening effect when they were transferred. Try a different browser if they look weird to you.
SQUAT PATTERNS
— Squat with double kettlebells
— Squat thrusters with double kettlebells
— Squat thrusters with sandbag
— Pistol squats
— Sissy squats
— Sissy squats, touch and go
— Overhead squat with kettlebell
— Overhead squat with sand
— Overhead squat with odd weight
HINGE PATTERNS
— Kettlebell swing, one or two handed
— Double kettlebell swing
— Deadlifts
LUNGE MOVEMENTS
— Bodyweight lunge
— Walking lunge with double kettlebells
— Walking lunge with sandbag
— Front to back lunge, bodyweight
— Front to back lunge with single kettlebell
— Front to back lunge with double kettlebell
Remember:
Train legs every day
Do the hard thing
Don’t forget to have fun
Never stop getting stronger
EVERY DAY IS LEG DAY!
Nate