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Performance Area => Strength, Power, Reactivity, & Speed Discussion => Topic started by: scoobychau on October 08, 2016, 12:21:57 am
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Cross posted from my Journal. Recently I had notice does not matter in my Jump Training or my Squat training, days after, Only my quad is sore.
(The only time my Glute or Hamgstring is tire is when i do Sprint HIIT style. And i had not done HIIT for 3 weeks at least)
May be... I am not using my Glute to max potential during my Jump and or Squat??
Now, I know there is exercise that target the glute area. And I had read that even doing body weight squat with focus on glute flexing can teach your body to use the glute. (and also those body weight single leg Hip Thurst too)
but what about JUMP?
Would it be a good idea to preform some RIM jump with Glute isolation? I mean.. I had done board jump, depth jump and many many version of jump before, but i am Guessing I had not really use my glute to full potential...
I seem to get my best jump when i go down know with big knee band (probably because I am using my quad again), may be i should just try to WAKE up my glute...
what do you guys thinks?
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have you tried lancests line jump test when you stand behind a line and you close your eyes and jump straight up and depending on where you land relative to the line. you can tell if you are quad dominant or hamstring/hip dominant.
could it be possible that you are very quad dominant and you are weak in the hamstring and hip areas, which are connected to the glutes.
As doing glute activation work would wake up the glutes depending the activation exercise you chose, which is close to mimicking the jump.
just my 2 cents
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I did the line jump test mamy yrs ago and found myself to be in the middle. So not really quad or glute dom.
This recent idea of sleeping glute is solely base on my never sore glute experience.
And there was a time (a yr ago) when i follow jump manual where i do alot of leg curl on machine. So i am not sure if my ham or glute is weak. I had not done much ham or glute iso work for a long time.
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Here is an article with some more testing and fixing for glute activation: http://www.higher-faster-sports.com/noglutes.html
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Thanks Vag.
The VJB website. Has been a long while i visited that site.
I still remember the close eye jump test and that photo of African with big butt tilted hip.
Will study it again. Peobanly could learn something new.
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it's probably mentioned in the article but - how is your hip flexor flexibility?
reciprocal inhibition of glutes due to tight illiopsoas can be pretty notable i've found - try stretching hip flexors before glute activation stuff and i feel you'll definitely notice a difference.
also one of the best things i ever did for glute activation was buy one of these:
https://www.howmuchyabench.net/hip-circles/
ps. also wide stance bulgarian split squats make your butt sore like nothing else
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Cross posted from my journal:
http://www.youtube.com/watch?v=pLn543Xm2EA
the last few min... hit my jackpot....
QUAD only = poor jump
Felt the glute and post chain = good jump
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Just because it's not hurting, doesn't necessarily mean there's a problem. You mention you're not doing much glute iso stuff. Maybe try adding bulgarian splits or GHRs or barbell step ups. But unless you think your glutes are actually weak or holding you back, I wouldn't worry too much about it.