What are the hamstring muscles?
The hamstring is a grouping of muscles located on the posterior of the leg, and consist of the semi-membranosus, semi-tendinosus and biceps femoris (long and short head) muscles. This group of muscles is predominantly fast twitch, meaning they are an explosive muscle able to cope with heavy loads, over a short duration, however, this does not mean you should limit the training of these muscle to heavy loads.
What is the function of the hamstring?
The group of muscles that make up the hamstring muscle have two functions, hip extension, and knee flexion, though the short head of the biceps femurs is the only one of the four muscles that works across one joint, as it flexes the knee joint. An example of a hip extension exercise is the Romanian/stiff-legged deadlift, and knee flexion exercise would be any variation of a leg curl.
Posture, stretching and training
Sitting for any extended period of time can lead to retraction of the hamstrings, tilting the pelvis back and reducing the natural curvature of the spine, which may lead to vertebral injuries. It is important to stretch the hamstrings between sets, and at end of training is recommended.
Two exercises that may be used to both train and stretch the hamstring muscles are the seated or standing good morning and the Romanian/stiff-legged deadlift.
Basic Training Programme
Exercise Sets Reps Tempo Rest
A1 Lying Leg Curl (t/i) 3 8-10 4-0-1-0 60s
A2 45 Deg Back Ext 3 10-12 3-0-1-2 60s
B1 Lying Leg Curl (t/n) 3 8-10 4-0-1-0 60s
B2 Seated Good Morning 3 10-12 3-1-1-0 60s
C1 Lying Leg Curl (t/o) 3 8-10 4-0-1-0 60s
C2 Cable Pull Through 3 12-15 3-1-1-0 60s
(t/i - toes pointing inward; t/n - toes neutral; t/o - toes pointing out)
Intermediate Training Programme 1
Exercise Sets Reps Tempo Rest
A1 Clean Deadlift 3-4 6 4-0-1-0 10s
A2 Romanian Deadlift 3-4 12 3-0-1-0 10s
A3 45 Deg Back Ext 3-4 25 2-0-1-0 180s
Intermediate Training Programme 2
Exercise Sets Reps Tempo Rest
A1 Glute Ham Raise 4 6-8 3-0-1-0 10s
A2 Romanian Deadlift 4 10-12 3-1-1-0 60s
B1 Lying Leg Curl (t/n) 4 8-10 4-1-1-0 10s
B2 Reverse Hyper Ext 4 10-12 3-0-1-2 60s
C1 B/B 45 Deg Back Ext 4 10-12 3-0-1-1 10s
C2 Backwards Sled Drag 4 40m n/a 90s
Advanced Training Programme 1
Exercise Sets Reps Tempo Rest
A1 Podium Snatch D/L 3-4 6 4-0-1-0 10s
A2 Clean Deadlift 3-4 12 3-0-1-0 10s
A3 Snatch Deadlift 3-4 25 2-0-1-0 180s
Advanced Training Programme 2
Exercise Sets Reps Tempo Rest
A1 Lying Leg Curl (t/i) 6-8 5 5-0-1-0 10s
A2 Horizontal Back Ext 8-10 5 3-0-1-1 10s
A3 Standing Good Morning 10-12 5 4-0-1-0 10s
A4 Romanian Deadlift 10-12 5 3-1-1-0 180s
Advanced Training Programme 3
Exercise Sets Reps Tempo Rest
Glute Ham Raise 3-5 6-8 3-0-1-0 10s
Snatch Grip Rom D/L 3-5 8-10 3-1-1-0 10s
Lying Leg Curl (t/i) 3-5 6-8 4-0-1-0 10s
Sn Grip 45 Deg Back Ext 3-5 8-10 3-0-1-1 10s
Lying Leg Curl (t/n) 3-5 6-8 4-0-1-0 10s
Standing Good Morning 3-5 10-12 4-0-1-1 10s
Lying Leg Curl (t/o) 3-5 6-8 4-0-1-0 10s
Horizontal Back Ext 3-5 10-12 3-0-1-0 180s
Advanced Training Programme 4
AM Exercise Sets Reps Tempo Rest
A Clean Deadlift 8 3-5 3-0-X-0 240s
PM Exercise Sets Reps Tempo Rest
A Sn Grip D/L mid shin 5 4-6 5-1-X-0 180s
B Seated Good Morning 4 6-8 4-0-1-0 120s
Give this hamstring progression a go, spend three weeks on each phase. Seven phases, 21 weeks of training, and see how the performance of your hamstring improves.
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