​GROIN TRAINING FOR POWERFUL HIP EXTENSION

·  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.