Author Topic: Analysing the one-leg jump, part IV: The importance of the hamstrings  (Read 2328 times)

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seifullaah73

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Re: Analysing the one-leg jump, part IV: The importance of the hamstrings
« Reply #1 on: April 29, 2014, 03:31:33 pm »
0
Nice article, I made a mistake making beastly hamstring but neglected my quads so ratio was far with hamstring to quads.
----------------------------------------------------------------
Note for self:
A
>>    Jump Squats
>>    Half Squats
>>    Partials at the bottom: 3-5 x 15 (very controlled)
>>    Calf Raises
>>    RDL
>>
>> B
>>    Jump Squats
>>    Half Squats
>>    Squat singles x 10, reset between reps, just working on hitting
>> depth comfortably with moderate loads
>>    Calf Raises
>>    RDL
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil

My Progress Log
A Journey to Running fast and Jumping High

Raptor

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Re: Analysing the one-leg jump, part IV: The importance of the hamstrings
« Reply #2 on: April 29, 2014, 03:34:39 pm »
0
Really? How did you determine this?

seifullaah73

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Re: Analysing the one-leg jump, part IV: The importance of the hamstrings
« Reply #3 on: April 29, 2014, 03:42:50 pm »
0
I read an article similar to your but more general about hamstring strength the importance of it so decided to only to hamstring strengthening workout didn't want my quads overdeveloped, was a while back
----------------------------------------------------------------
Note for self:
A
>>    Jump Squats
>>    Half Squats
>>    Partials at the bottom: 3-5 x 15 (very controlled)
>>    Calf Raises
>>    RDL
>>
>> B
>>    Jump Squats
>>    Half Squats
>>    Squat singles x 10, reset between reps, just working on hitting
>> depth comfortably with moderate loads
>>    Calf Raises
>>    RDL
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil

My Progress Log
A Journey to Running fast and Jumping High

Raptor

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Re: Analysing the one-leg jump, part IV: The importance of the hamstrings
« Reply #4 on: April 29, 2014, 05:33:37 pm »
0
Yeah but how did you determine that your hamstrings are so much more stronger than your quads?

seifullaah73

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Re: Analysing the one-leg jump, part IV: The importance of the hamstrings
« Reply #5 on: April 29, 2014, 06:16:52 pm »
0
Firstly it was because I was doing only  hamstring exercise.
Now because I can single reverse hyperextension single leg at 52kg at 60kg bw but squat less bss also less than bw
----------------------------------------------------------------
Note for self:
A
>>    Jump Squats
>>    Half Squats
>>    Partials at the bottom: 3-5 x 15 (very controlled)
>>    Calf Raises
>>    RDL
>>
>> B
>>    Jump Squats
>>    Half Squats
>>    Squat singles x 10, reset between reps, just working on hitting
>> depth comfortably with moderate loads
>>    Calf Raises
>>    RDL
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil

My Progress Log
A Journey to Running fast and Jumping High

Raptor

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Re: Analysing the one-leg jump, part IV: The importance of the hamstrings
« Reply #6 on: April 30, 2014, 03:48:47 am »
0
Yeah but in that movement both the glutes and the hamstrings fire. So you're basically comparing a group of two muscles with the quads. How do you know how much contribution the hamstrings give?

seifullaah73

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Re: Analysing the one-leg jump, part IV: The importance of the hamstrings
« Reply #7 on: April 30, 2014, 05:24:32 am »
0
what test do you suggest to test hamstring and quad strength?
----------------------------------------------------------------
Note for self:
A
>>    Jump Squats
>>    Half Squats
>>    Partials at the bottom: 3-5 x 15 (very controlled)
>>    Calf Raises
>>    RDL
>>
>> B
>>    Jump Squats
>>    Half Squats
>>    Squat singles x 10, reset between reps, just working on hitting
>> depth comfortably with moderate loads
>>    Calf Raises
>>    RDL
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil

My Progress Log
A Journey to Running fast and Jumping High

Raptor

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Re: Analysing the one-leg jump, part IV: The importance of the hamstrings
« Reply #8 on: April 30, 2014, 06:11:59 am »
0
Well, it's a hard question. I think maybe the best you could do is test them in isolation on the same machine, if you have a machine capable of being both a leg curl and a leg extension machine.

seifullaah73

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Re: Analysing the one-leg jump, part IV: The importance of the hamstrings
« Reply #9 on: April 30, 2014, 08:14:35 am »
0
I see, so I will test them using a leg curl and leg extension machine to test my hamstring and quadriceps individually and then i can calculate the ratio.
----------------------------------------------------------------
Note for self:
A
>>    Jump Squats
>>    Half Squats
>>    Partials at the bottom: 3-5 x 15 (very controlled)
>>    Calf Raises
>>    RDL
>>
>> B
>>    Jump Squats
>>    Half Squats
>>    Squat singles x 10, reset between reps, just working on hitting
>> depth comfortably with moderate loads
>>    Calf Raises
>>    RDL
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil

My Progress Log
A Journey to Running fast and Jumping High

Raptor

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Re: Analysing the one-leg jump, part IV: The importance of the hamstrings
« Reply #10 on: April 30, 2014, 08:23:40 am »
0
Well yeah... I mean it makes sense to isolate the muscles in order to compare them. But it has to be the same machine with the same settings.

Otherwise, leverage differences in different machines, the number of wheels for the machine's cable etc might give erroneous results.

seifullaah73

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Re: Analysing the one-leg jump, part IV: The importance of the hamstrings
« Reply #11 on: April 30, 2014, 08:49:25 am »
+1
yeah that's true.
Will test it out and see what results I get. Good luck with the next article on calves.
can't wait to read it.
----------------------------------------------------------------
Note for self:
A
>>    Jump Squats
>>    Half Squats
>>    Partials at the bottom: 3-5 x 15 (very controlled)
>>    Calf Raises
>>    RDL
>>
>> B
>>    Jump Squats
>>    Half Squats
>>    Squat singles x 10, reset between reps, just working on hitting
>> depth comfortably with moderate loads
>>    Calf Raises
>>    RDL
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil

My Progress Log
A Journey to Running fast and Jumping High

Raptor

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Re: Analysing the one-leg jump, part IV: The importance of the hamstrings
« Reply #12 on: April 30, 2014, 08:56:46 am »
+1
Thanks man!

I plan to write on a few more subjects and then get into the practical field of how to actually train. I've sketched out 3 sheets of ideas to write about.

I'd like to talk about the core, the tendons, the calves, frequency vs volume, partial ROM movements and actual training templates.

acole14

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Re: Analysing the one-leg jump, part IV: The importance of the hamstrings
« Reply #13 on: April 30, 2014, 10:52:02 pm »
+2
Anything on nutrition?  :trollface:

Raptor

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Anything on nutrition?  :trollface:

I see what you did there :pissed: