· When training for powerful hip extension, we typically only think about training the gluteal muscles
· The primary functions of the gluteal muscles are hip extension, abduction, and external rotation
· The issue with only emphasizing the training of the gluteal group is it creates a large discrepancy between hip strength in abduction vs adduction (adduction is the groins primary function)
· In order to produce as much force as possible we need a stable joint to transmit force through, so you must gradually progress the training of the groin to remove the strength deficit between adduction and abduction for optimal power production
· HOW TO INTENSIFY
· 1. Short Lever (Bent Leg) -> Long Lever (Straight Leg)
· 2. Short Muscle Length Isometric (Top Position) -> Eccentric -> Long Muscle Length Isometric (Bottom Position)
· 3. Unloaded -> Loaded -> Maximal Partner Push
· 4. Increase Range of Motion
· *As you progress gradually work from 30 second submaximal effort sets to 10 second maximal effort sets.
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Head Strength & Conditioning Coach at Shakopee High School