armstrong pullup program

[kreactor]

i've been training using the armstrong pullup program
http://www.4mcd.usmc.mil/AOP/OSOHyattsville/Armstrong%20Pullup%20Program.htm
after the first 2 days of pain and having to fling my arms on to the keyboard
to type, already improvement in strength + reps are seen after 2 weeks

now i'm looking for a similar type of regimen for leg training, using body weight
or dumbbells preferably
(last time i did the ass to calves squat i collapsed and couldn't walk for 2 days)

 

[Landroval]

There are a few types of squats you can do with bodyweight, as wll as calf raises or lunges with a weighted backpack, etc.

 

[Nimloth]

i know of air alert to improve your jumping

but for legs? what's the point? so you can do more situps?