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In this article we discuss number 2 - that is, Seb Coe's Heavy Weight routine. Coe along with his Loughborough teammates would commence heavy weight training straight up in October (start of macrocycle) and are taken right through to the end of August (1 month before end of macrocycle).

Seb Coe's Number 1 Heavy Weight Exercise: The Full SquatThis works the four quadricep muscles and the gluteus maximus, an exercise which certainly played an integral role in developing Coe's superior leg propulsion, knee lift, foot contact and leg extension.

Start with fewer repetitions and lighter weights. Then build up to 2-3 sets of 6 reps @ 1.5 times body weight for men, or 1.25 times for women.The movement should be precisely controlled and proper technique is key. Feet should be shoulder width apart, pointing slightly outwards, knees pointing in the same direction. The Quads will initiate the movement, and at a particular angle or range of motion, the gluteus maximus will be recruited to bring the athlete into an upright position. When descending towards the ground, avoid bouncing at the bottom of the movement but also try not to pause.Interestingly, when Coe managed to build up to 3 sets, Gandy said that a 'ceiling' had perhaps been reached at this point in Coe's strength development.

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