Speed

This workout shows a way of attacking a leg day.  There are many workout programs but to maximize our performance we need to attack workouts in a progression after a dynamic warm up:

1. Speed
2. Power
3. Strength
4. Power endurance and then finish up with
5. Finishing exercises. (click title to read more)

These are two short fun stages at the Texas Double Tap in 2010. Stage 6 had some ragin splits in the end and Stage 5 was, well kind of a different ending.
As a bonus, the third video is the most inspirational training video before headed to Texas, best video on this site.

Train Hard. Train Smart.

- Mike Hughes

This drill was created by Officer Derrick Dotson. Simply put the drill is brilliant. I find that I have to transition my eyes from the moving balls to the sights aggressively to get shots. I can point shoot at close range, but at distance I need my sights and trigger control.

This video introduces the "cage" where we are forced to stay low while doing drills. The cage mandates that we stay low and not creep up. Getting low and being comfortable in a crouch is a 1000 mile journey. Staying low requires leg strength, hip mobility and balance. All of these skill sets are not something that can be mastered in a training session, a week or even a year.
"I ain't going to lie to you, it sucks."