Maximal Leg Strength And Calisthenics. This is one of the areas where weight lifting can be considered superior to calisthenics. When training with heavy squats, all you have to do is to master the technique and then you just increase the weight on the bar “infinitely”. General notes •All landings for single leg step down and single leg hop for distance must be held for 3 seconds, emphasis during task instruction must be placed on this. If maximum quad growth is the goal, do squats and also do exercises such as front squats, leg press, lunges, and leg extensions. If maximum hammie growth is the goal, do squats and also do exercises such as deadlifts, good mornings, back extensions, glute ham raises, Nordic ham curls, kneeling leg curls, lying leg curls, and seated leg curls.