Lower Body Training

Get the help you need to achieve a stronger lower body. Lower Body Training is a comprehensive guide containing the most up-to-date, scientifically proven strategies for increasing lower body size, strength, and power. Jason Brown, a program design expert who has worked with CrossFit affiliates and strength and conditioning facilities around the world, shares his innovative programs for a variety of different training goals, ranging from increased lower body size and strength to improved athletic performance.

Lower Body Training offers dozens of options for developing all the muscles of the lower body. The exercises are organized by the movement patterns they target—quad dominant, hip dominant, isolation, and plyometric—and feature variations based on the equipment you have available without sacrificing results. You will also find recommendations for selecting a balance of exercises to maximize effectiveness and reduce lower back pain and other potential overuse or acute injuries.

Best of all, Lower Body Training includes programs using maximal, submaximal, and dynamic training methods. The programs—categorized by beginner, intermediate, or advanced—target specific goals such as hypertrophy, strength, or athletic performance. Plus, there are variations for making staple exercises even more effective.

Whether your goal is increased lower body size and strength or improved athletic performance, Lower Body Training has the tools to help you get there.

Earn continuing education credits/units! A continuing education exam that uses this book is also available. It may be purchased separately or as part of a package that includes both the book and exam.

Audience

Serious fitness enthusiasts and athletes who want to make significant improvements in lower body size, strength, and power; also for strength and conditioning professionals, personal trainers, and other fitness professionals.

Part I. The Scientific Approach to Lower Body Training
Chapter 1. Meet the Muscles
Chapter 2. Create Better Balance Through Movement
Chapter 3. Go Beyond the Basics
Chapter 4. Set Realistic Training Goals

Part II. The Exercises
Chapter 5. Quad-Dominant Exercises
Chapter 6. Hip-Dominant Exercises
Chapter 7. Isolation Exercises
Chapter 8. Plyometric Exercises

Part III. The Programs
Chapter 9. Hypertrophy Programs
Chapter 10. Strength Programs
Chapter 11. Athletic Performance Programs
Chapter 12. At-Home Training Programs

Jason Brown has a master of science degree in exercise physiology and holds the Certified Strength and Conditioning Specialist (CSCS) credential. He is a Conjugate Method expert and is one of the few professionals certified as a Special Strength Coach under the legendary Louie Simmons of Westside Barbell. After owning his own CrossFit facility for six years, he started Jason Brown Coaching, an online programming business that provides programming to CrossFit affiliates and strength and conditioning facilities around the world. He holds CrossFit certifications in powerlifting, mobility, gymnastics, coaches’ prep, CrossFit Level 2, endurance, and Olympic lifting.

With more than 17 years of experience in the fitness industry, Brown specializes in providing programming to both individuals and facilities as well as education to strength and conditioning professionals. He presents for the National Strength and Conditioning Association (NSCA) and has published hundreds of articles with platforms such as EliteFTS, T Nation, DrJohnRusin.com, and ThibArmy (Christian Thibaudeau). Brown is also a combat veteran of Operation Enduring Freedom and a father of three.

“Lower Body Training isn’t just another cookie-cutter workout plan! Jason Brown has left no stone unturned in providing you with all the tools needed for an effective and results-oriented approach to training.”
—Gareth Sapstead, The “Fitness Maverick” and Author of Ultimate Abs

“Jason Brown is one of the consummate professionals in the fitness and strength industry. Lower Body Training provides practical, accurate, and scientifically sound guidance to maximize lower body training results.”
—Joel Seedman, Neuromuscular Physiologist, Performance Specialist, and Founder and CEO of Advanced Human Performance

“In Lower Body Training, Jason Brown has created a comprehensive resource that will guide you through all the necessary aspects of lower body development. You will learn how to program your training to build the size, strength, and explosive power of your legs as efficiently as possible.”
—Dr. Chad Waterbury, Instructor of Clinical Physical Therapy at the University of Southern California and Author of Elite Physique

“Jason is one of the rare coaches whose programs are fundamentally sound and offer a lot of adaptations that keep the training innovative. I highly recommend Lower Body Training if you wish to take your training to the next level.”
—Christian Thibaudeau, Strength Coach and International Speaker

Achieving balance through proper movement patterns
Barbell glute hip thrust
Kettlebell squat jump
Strength training and biomotor abilities