What do you rate the most?. Weighted hip thrusts, Squats? or Deads?. For posterior?.
Personally, I added the weighted hip thrusts just to try them out and they are awesome. Good for the overall development, not sure how they would be for low reps for strength.
I prefer squats for strength development.
I have a tough time with deads, keeping form is tough. My back gets murdered. Stiff legged deads completely mess me up for weeks, so I’d have to keep those in always.
Its mostly personal preference but for development hip thursts are great and squats for strength.
This article seems to be bigging up weighted hip thrusts…
As mentioned earlier, most people think they have strong glutes, but they don’t. They believe this because they think that squats, deadlifts, and lunges are the best glute exercises, and they’ve spent years getting very strong at these. Even though they can make your glutes very sore, squatting, deadlifting, and lunging don’t strengthen the glutes much. They target the quads and erector spinae. Even box squatting, walking lunges, and sumo deadlifts don’t activate much glute in comparison to the exercises below.
If you studied glute activation like I have, you’d be blown away by the data. Most individual’s glutes contract harder during bodyweight glute activation exercises than from one-rep max squats and deadlifts.
This isn’t due to the fact that the individuals don’t know how to use their glutes or don’t adhere to proper exercise form. It’s due to the fact that biomechanically the glutes aren’t maximally involved in squatting, lunging, and deadlifting. They’re only maximally contracted from bent leg hip hyperextension exercises.
As soon as I got to the track today it started pouring so I went inside.
4x20m accels
3x100m (11.26s,11.16s,11.09s)
Speed felt good but my legs are pretty tight. Next week is my taper week and I’m looking forward to it.
4x5 8kg medball over head throws
9x5 hurdle hops
I skipped squats today because it was the first day my groin was actually feeling better so I didnt want to mess it up. Did a little extra volume on the throws and plyos to compensate.
My legs have been incredibly tight lately. I’m not sure if it related to training or what I’ve been doing outside of training but I’ve decided to take so extra precautions to help this out.
I’ve been icing my groin 3x/day and applying some voltaren anti inflammatory cream. This has been extremely effective.
Started supplementing with calcium/magnesium, 3 doses per day.
Contrast showers once a day. Started going full body vs local, which makes it much more difficult but more effective.
EMS session at low frequency high intensity and high frequency low intensity.
extra attention to stretching on tempo days, holding stretches for 30s instead of 10s.
Rolling out my hamstrings and glutes after tempo with a softball.
Its been a couple days since I’ve ramped up recovery on my muscle and its been working very well. My groin is healing and is nearly 100%.
Another aspect of my training that I need to iron out is my weight. In march at CIS championships I was 190lbs. I ran a 250m in 30.2s. A week later I binged a little and was up to 200lbs and then couldnt break 31s in the 250m until I went outside. It made a big difference. So then I got my diet straight and started supplementing with creatine to boost some of my lifts and maybe add some leg mass. Creatine makes me gain mad water weight. After 2 months, I’ve cut creatine, I think I peaked at 205lbs during that time period, and now im on my way down again. Back to 199lbs this morning after quitting creatine a couple of days ago. My goal is to be at 190-193 by comp season, which will probably make SE a little better along with speed as well. Comp season tends to melt the pounds off anyway.
Down week this week. I’m cursed with this weather. It was an ok looking day but as soon as I got to the track it started to rain and got cold again.
5x20m block starts
1x100m 10.63s
1x150m 16.47s- Hit a massive head wind on the straight.
Starts felt good and it was nice to be outside for a change.
8x over head back throws with the shot
15x depth jumps
3x3 cleans @ 225
Pretty relaxed and easy session.
You gonna be so rusty. I took 2 months off and paid for it. Is that a good 150 time, look like 11.0-1.
Got no choice there arent any races around here. A little rust can be good.
Its an ok 150 time. Could be much faster though. I went 16.3s the other day and was looking for a better time today.
16.47 in like a -2 wind.
What happened to your log? You stop logging? How have the races been going?
I’ll start back soon, they wanted me to layoff. This outdoor season has been Ok, injuries can be a bitch. I have 2 more meets to my spring season before I open my summer season with 6-8 meets.
Cool, look forward to reading it again.
My body feels so loaded. I got lucky because I am not doing much the next couple weeks but starts.
This week:
Mon: Full warmup
Tue: 2x40,throws and weights (hs/jsq/bp)
Wed: Rest
Thur: Full warmup
Fri: 100/200
Next week:
Mon: 2x30,throws and bp 2x2
Tue: Rest
Wed: Full warmup
Thur: 100/200
How are you timing your sprints in training? Marks like 10.63 and 16.47, I suppose it’s not HT but you’re using timing gates or similar setting?
I’m sure it’s HT.
Yup Hand timed. From time to time I get some gates but that is rare.
My timing method:
Hold the stop watch in hand. Stand at whatever distance I’m running (100, 150 ect…). Timing is started first and then the run starts. Almost like a reaction to the beep of the stopwatch but since I know its coming the reaction isnt very long.
Once in a while a friend times me and I tell them to get first step instead just because it makes it more consistent when comparing to other times.
Not sure how accurate this method is (probably not very), but I have found that hand timing fly’s are not too bad.
Ok. That’s how I’m used to do it too. I just thought maybe it’s not HT because you declared hundredths too, it’s not that precise for sure. However the timing method is not so important as long as you keep using the same method, in that way marks are fairly well comparable at distances 100+.
Today: 8 Celcius/50 F and pouring rain
It wasnt completely shitty when I got there. Just spitting a little so I did my 230m then it started to pour and figured I was already half way through and might as well finish.
230m- 26.5s
150m- 16.43s
Ran with a training partner and he pulled up after 50m of the 230m, so I kept looking back while running to see what was up. He saw a football flying towards him and stalled and tweaked his hamstring in the process.
Gym:
Squats 1x10 @ 225lbs, 1x10 @ 295, 1x10 @315
Weight hip thrusts 3x10 @ 205lbs
Bench Press 2x8 @ 245lbs
Pull ups 2x10
Hit my seasonal goal for squats for reps of 10. Next goal is 5x405lbs and I’m not too far off from that.
I just found out that the bobsleigh tryouts are coming to my town and was asked to come and tryout. I figured I would seeing as its mostly running stuff and that it will be a good opportunity to get some some stuff electrically timed. The tests are
30m/30m fly- separately timed in a 60m
5 double leg bounds
Power clean
Front squat
I’ll take the lifts pretty easy, wont try to push anything. Probably go 225lbs for cleans and will attempt 315 on the Front squat.
My buddy was at the track today sporting his fancy electric timing gates and camera. Couldn’t pass up that opportunity seeing as I havent been timed for real in months.
4x20m blocks
3xflying 30m (2.96,2.96,2.93) from about a 25-30m run in.
Fastest flying 30’s Ive done in a real long time. Indoors I was having a tough time staying under that 3s mark but today it was no problem. With a little more training I think I can hit the 2.8s, which is completely uncharted territory for me.
My groin was bothering me slightly because I had just gone to see the chiro and he did some pretty deep ART on it. Usually I dont schedule in that close to practice, or even on a practice day, but its all he had.
10x over head shot throws
3x5 depth jumps
2x5 squats @ 365
3x120m (12.94,13.00,12.93)
4x20m blocks
6x10 Bounds
15xhop and throw 8kg medball
5x4 power cleans @ 205
2x210m (23.5, 24.2)
Not sure if the last one was me dying off or a gusting headwind. Probably a combination of the two.
2x10 squats @ 295, 1x10 @315
3x10 weighted hip thrust @ 225
3x10 bench press @ 225
2x10 pull ups
What’s going on with all the 10’s on the squats?