Higher boxes work the glutes and hamstrings more while lower boxes work more of the quadriceps. Those that focus on either spectrum are outliers or rare birds, not the common athlete. At the high school where I was working as a strength coach, every athlete who had a good vertical jump and a good 40 time had a good back squat relative to their build. The back extension loads the glutes similarly to a hip thrust in the end range of hip extension or antero-posteriorly. The best program for you is the best program for you, not just copying or adapting other work.
Adding an array of complexity has no evidence besides opinions. Having one leg trailing works hip extension in the front leg a bit differently than bilateral exercises…part of this being that you can really cover distance from front to back in the transverse plane with the lead leg. Eccentric Hamstring work comes in many different flavors. Extreme programs are always hot but never seem to make an impact at the finals of the m dash. RDLs are often talked about but the eccentric actions do help reduce injuries in the research. Most go wide to increase numbers and have the bar move less. I got my squat poundage up a bit and low and behold, my acceleration and jumping performances improved. Did you get stronger? Glut-ham raises For top speed sprinting, for knee health, for preventing hamstring injuries, and for hypertrophy in the hamstrings, I find a lot of value in these. While sprinting is a total body effort, the eccentric stress to the upper body is far less. Use isolation exercises rarely as their need is usually a design problem or some sort of body design poor luck. Below is a complete workout for sprinters that will increase your speed and lower your times. Buy the car for the motor and handling, not the sound system please. Sort of like how the athletes relax during top speed, the same trust in the weight room is needed. Have confidence in a clear training program that focuses on the fundamentals. Carl Valle's Blog With the discussion of upper body training and RDLs, the age old question of what to do programming the legs in the weight room when conditioning and sprinting are interacting with the body. With that in mind, high school sprinters will train three times a week, one day focused on strength, one on power, and one on increasing muscle mass. The difference is that posterior chain that is mainly concentric and heavy has poor anatomical and morphological adaptations to the fascial length of the hamstring group. The stimulation people seem to peak early and the Bulgarian Boys seem to stop logging their workouts near the comp phase after their sets to glory leave them skinny, slow, and sometimes hurt. All the horizontal forces talk with some leaves me asking for better performances in some sport that is measurable. Off-Season Sprinter Workout The off-season generally runs through fall. The hardest thing that all of us deal with is finding the precise dose that is the perfect sweet spot of not doing too little or too much. Then they preach on mobility when they use boxes that would be great bar stools and look like they are doing splits when deadlifting. Good track programs with mirrored weight training programs naturally allow weight numbers to increase with fighting to get there. Step ups for strength and and step up jumps loaded and unloaded at various heights — these are great but require a range of box or bench heights. Fast folks have powerful glutes and hamstrings, and this is a great way to train the latter.
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