step-ups

It's a good idea to mix it up, concerning weight and height of box. You should do most step ups with your driving leg parallel to the floor in the start position. Also be sure to keep your other leg from assisting (I start with calf flexed)

Step ups are my favorite weight workout, because they are the most simular to cycling.

I lift for the sole purpose of improving my sprint.

deekenone said:

do you guys who do step-ups use heavy weight and lower step or vice-versa? what is a good height? thanks

If you're just beginning, getting your form right is more important than the height of the box. Start with a low box and work your way up. Start off with your weak leg. Never use too high a box if your form suffers. Same holds true when using extra weight (barbell, dumbbells, weighted vest). Good form is king!

Step-ups can be done with the box in front or to the side. I like doing them with the box to the side as I find it easier on the knees.

Step-ups are also a great squat substitute for us guys with bad backs as it places considerably less stress on the spine. Most athletes don't focus enough on 1-legged exercises, when "functionally" that is exactly what they need. Very few athletes need to use both legs at once most of the time, except for Olympian Ice Hoppers.