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Author Topic: Analysing the one-leg jump, part IV: The importance of the hamstrings  (Read 20279 times)

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Raptor

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Analysing the one-leg jump, part IV: The importance of the hamstrings
« on: April 29, 2014, 10:23:31 am »
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Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

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.
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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/

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?
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Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

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 »
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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
Logged
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/

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?
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Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

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 »
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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
Logged
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/

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 »
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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?
Logged
Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

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?
Logged
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/

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.
Logged
Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

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.
Logged
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/

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.
Logged
Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

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.
Logged
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/

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.
Logged
Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps

AGC

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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:
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Raptor

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Re: Analysing the one-leg jump, part IV: The importance of the hamstrings
« Reply #14 on: May 01, 2014, 05:53:53 am »
0
Quote from: acole14 on April 30, 2014, 10:52:02 pm
Anything on nutrition?  :trollface:

I see what you did there :pissed:
Logged
Current PR status:

All time squat: 165 kg/Old age squat: 130 kg
All time deadlift: 184 kg/Old age deadlift: 140 kg
All time bench: 85 kg/Old age bench: 70kgx5reps
All time hip thrust (same as old age hip thrust): 160kgx5reps
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