Author Topic: the iliopsoas muscle  (Read 8814 times)

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seifullaah73

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the iliopsoas muscle
« on: September 02, 2016, 07:21:29 pm »
+1
Hey

the iliopsoas muscle is one of the major contributing muscles involved in improving sprinting speed, but the question arises in training this intriguing muscle group.

I have heard that it is just not possible to increase the cross sectional area (the size) of the psoas muscle, that maybe its just something that is genetics, while there are some who say it can be increased through decline situps or leg raises.

I found this interesting article.
http://www.just-fly-sports.com/best-of-strength-and-conditioning-research-in-august-part-i-studies-on-the-psoas/

If increasing size was possible, most of effort would be put on increasing size, before strengthening it.

what do you guys think.
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
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
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

adarqui

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Re: the iliopsoas muscle
« Reply #1 on: September 03, 2016, 04:33:28 pm »
+1
Hey

the iliopsoas muscle is one of the major contributing muscles involved in improving sprinting speed, but the question arises in training this intriguing muscle group.

I have heard that it is just not possible to increase the cross sectional area (the size) of the psoas muscle, that maybe its just something that is genetics, while there are some who say it can be increased through decline situps or leg raises.

I found this interesting article.
http://www.just-fly-sports.com/best-of-strength-and-conditioning-research-in-august-part-i-studies-on-the-psoas/

If increasing size was possible, most of effort would be put on increasing size, before strengthening it.

what do you guys think.

yo. i'm 100% sure you could hypertrophy it to some extent.. as much as quads, glutes, or traps? I doubt it..

and ya I would focus more on the ~10+ rep ranges for targeting the hip flexors. I definitely wouldn't recommend really heavy training with that muscle group - sounds like a great way to cause problems/strains. The hip flexors aren't primarily anti-gravity muscles so, no need to go crazy with them in terms of intensity.

Regardless of whether size is possible or not, hit with the 10-20 rep range .. IMHO.

Unweighted or slightly weighted static holds are also pretty damn effective.. have to be careful with those though, a bit more risky than safe, clean, light reps.

pc!!

seifullaah73

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Re: the iliopsoas muscle
« Reply #2 on: September 03, 2016, 07:24:22 pm »
0
thanks  :highfive:

so would you also suggest decline situps or leg raises for hip flexor hypertrophy
3 x 10-15 reps light weights after
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
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
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

seifullaah73

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Re: the iliopsoas muscle
« Reply #3 on: October 04, 2017, 12:04:30 pm »
+1
Hip flexor is an important and alot of people who sit have tight hip flexors making them weak? maybe but it's also a tricky muscle to work with in terms that if you do weight training heavy load it can strain the muscle like it did with mine.

I was lying on the ground and attach my feet to a cable machine and was bringing my knees to my chest and after a while i f'd my hip, so sore i couldn't squat for months. so you have to be careful with that.

There is only so much strength you need for it.

Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
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
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/