I'd go to the gym every two days or so and just do every exercise which included the legs. one for the back also. took me 2 hours to finish the circuit twice. single sets with lots of reps on most (50) and more on one (leg press, 200 reps). extremely intense, tiring, but satisfying. it improved my sprinting and especially my climbing. this is not often recommended by trainers, but i'd say it's better than just aping the other gym attendands who have almost opposite goals (i.e. enlarging the ammount of upper body muscle mass with the least ammount of sweat).

I'd go to the gym every two days or so and just do every exercise which included the legs, and for the back also.

Single sets with lots of reps on most (50) and more on one (leg press, 200 reps). Took me 2 hours to finish the circuit twice. Extremely intense, tiring, but satisfying.

It improved my sprinting and especially my climbing. This is not often recommended by trainers, but I'd say it's better than just aping the other gym attendants who have almost opposite goals (i.e. enlarging the amount of upper body muscle mass with the least amount of sweat).