Do These Exercises To Add Inches To Your Vertical!
Summary
TLDREn este script de video, se discute la importancia de los glúteos para el salto vertical, destacando cómo los músculos glúteos son fundamentales para el salto alto en lugar de los bíceps femorales. El hablante comparte su experiencia personal con el entrenamiento de los glúteos, incluyendo variaciones de la hip thrust y cómo han afectado su rendimiento. Se menciona la efectividad de los ejercicios de extensión de cadera para incrementar la área transversal del glúteo maximo y se enfatiza la importancia de la especificidad en el entrenamiento para mejorar en el salto vertical y en la aceleración en la carrera. Además, se promociona un programa de entrenamiento que ofrece sesiones de llamadas personales con atletas y entrenadores expertos para mejorar la técnica de salto y resolver dudas específicas.
Takeaways
- 🔁 Los glúteos son cruciales para el salto y la velocidad en el sprint, no solo por su apariencia sino también por su función.
- 🏋️ Los entrenamientos de hip thrust son esenciales para aumentar la potencia y el tamaño de los glúteos y mejorar el rendimiento en el salto.
- 📈 La progresión en el entrenamiento de los glúteos debe ser variada y periodizada para adaptarse a las necesidades del atleta.
- 🤔 La investigación sugiere que los glúteos son más importantes para el salto que los isquiotibiales, lo que debe ser considerado en la programación del entrenamiento.
- 🏃 Los movimientos de extensión de cadera como el hip thrust son específicos y beneficiosos para el salto y el sprint.
- 💪 El entrenamiento de los glúteos con carga pesada puede ayudar a proteger otras articulaciones como la rodilla, permitiendo un mayor estrés en los músculos sin dañar la articulación.
- 🔄 La variedad en el entrenamiento de los glúteos, incluyendo isométricos, sobrecargas eccentricas y volumen, es importante para el desarrollo muscular.
- 👨🏫 El entrenador destaca la importancia de la intensidad en el entrenamiento de los glúteos, llegando al 90% de la capacidad máxima para provocar una adaptación.
- 🤸♂️ El hip thrust y las variantes de una pierna son ejercicios específicos que imitan la acción del salto y deben ser incluidos en el programa de entrenamiento.
- 🔗 La relación entre la fuerza de los glúteos y la mejora en el rendimiento atlético es directa, y es fundamental para atletas que buscan aumentar su altura de salto.
- 🌐 El programa de entrenamiento de THP Strength ofrece apoyo personalizado y llamadas diarias para ayudar a los atletas a mejorar su salto y resolver dudas técnicas.
Q & A
¿Por qué es importante entrenar los glúteos para aumentar la altura del salto?
-Los glúteos son uno de los músculos más importantes para el salto, ya que son los que impulsan la extensión de la cadera durante el salto, tanto en dos pies como en uno, y son clave en la aceleración y en la velocidad en la carrera.
¿Cuál es la relación entre los glúteos y la fuerza en el salto?
-Los glúteos son el principal músculo que proporciona fuerza al impulsar la cadera hacia adelante durante el salto, lo que es fundamental para alcanzar una mayor altura y distancia.
¿Cómo se puede entrenar efectivamente los glúteos para el salto alto?
-Se pueden entrenar los glúteos utilizando ejercicios como el hip thrust, las RDL (Remolque de piernas rectas), y variaciones de estos con cargas pesadas y repeticiones bajas, así como con sobrecargas eccentrícas y ejercicios isométricos.
¿Por qué es importante la periodización en el entrenamiento de los glúteos?
-La periodización permite ajustar la intensidad y el volumen del entrenamiento de los glúteos de acuerdo a las necesidades del deportista, lo que ayuda a evitar la sobreentrenación y a maximizar el rendimiento en el salto.
¿Cómo se pueden incorporar los ejercicios de glúteos en un plan de entrenamiento?
-Los ejercicios de glúteos pueden integrarse en un plan de entrenamiento variando la intensidad, el volumen y los tipos de ejercicios a lo largo del tiempo, asegurando que se enfoque en la fuerza, la resistencia y la recuperación.
¿Qué es el hip thrust y cómo ayuda a mejorar el salto?
-El hip thrust es un ejercicio de peso corporal que implica la extensión de la cadera y el movimiento hacia adelante, lo que ayuda a fortalecer los glúteos y a mejorar la capacidad de saltar más alto.
¿Cómo es la experiencia personal de Isaiah en el entrenamiento de sus glúteos y su impacto en el rendimiento?
-Isaiah ha experimentado un aumento en la fuerza y en el tamaño de sus glúteos a través de ejercicios como el hip thrust, lo que ha mejorado su rendimiento en el salto y ha permitido que maneje cargas más pesadas de manera efectiva.
¿Qué es la EMG y cómo se relaciona con el entrenamiento de los glúteos?
-La EMG, o electromiografía, es un método utilizado para medir la actividad eléctrica de los músculos durante el ejercicio. Los estudios de EMG han demostrado que ciertos ejercicios, como el hip thrust, son muy efectivos para activar y desarrollar el glúteo máximo.
¿Por qué es importante no parar el entrenamiento incluso con lesiones?
-El entrenamiento continuo ayuda a mantener la movilidad y la fuerza, y permite adaptaciones físicas que pueden ser beneficiosas para el rendimiento en el deporte. Es importante encontrar formas de entrenar que no afecten negativamente las lesiones existentes.
¿Cómo se relaciona la fuerza de los glúteos con la aceleración en la carrera?
-La fuerza de los glúteos es fundamental para la aceleración en la carrera, ya que estos músculos son los que impulsan el movimiento hacia adelante y permiten alcanzar una mayor velocidad.
¿Qué es la especificidad en el entrenamiento y cómo se aplica a los glúteos?
-La especificidad en el entrenamiento se refiere a la necesidad de realizar ejercicios que imiten lo que se busca mejorar en el deporte. En el caso de los glúteos, realizar ejercicios que involucren la extensión de la cadera, como el hip thrust, es específico para mejorar el salto y la carrera.
Outlines
🏋️♂️ Función de los glúteos en el salto y entrenamiento
El primer párrafo se centra en la importancia de los glúteos en el salto, contrastando la visibilidad y la función de los bíceps femorales con los glúteos. Se menciona que los glúteos son esenciales para el salto y se discuten estrategias de entrenamiento, incluyendo la periodización y la integración de ejercicios en un plan de entrenamiento para mejorar el salto vertical. Se hace una referencia humorística a la popularidad de los glúteos en Internet y cómo no solo son estéticos sino también funcionales. Además, se promociona un programa de entrenamiento con un descuento usando el código 'thp', y se describe el soporte personalizado y las llamadas one-on-one con atletas para mejorar el salto vertical.
📊 Experiencia personal de entrenamiento de glúteos y su impacto
En el segundo párrafo, el hablante comparte su experiencia personal de entrenamiento de glúteos, desde el inicio con hip thrust hasta su progresión a cargas más pesadas y variaciones. Destaca el aumento de fuerza y tamaño en los glúteos y cómo ha influido positivamente en su rendimiento en el salto. Se discuten diferentes tipos de cargas, como isométricas y de sobrecarga ecdéntrica, y se enfatiza la importancia de la variedad en el entrenamiento. También se menciona la relevancia de los glúteos en la aceleración y la velocidad en la carrera, y cómo el entrenamiento específico de estos músculos puede mejorar el rendimiento en el salto y la carrera.
🔄 Complementos de entrenamiento para aprovechar los glúteos
Este párrafo habla sobre la necesidad de complementar el entrenamiento de piernas con un enfoque en la extensión de la cadera para aprovechar al máximo el potencial de los glúteos. Se describe la adición de ejercicios de extensión de la cadera a partir de 2017 y 2018, y cómo esto ayudó a superar las limitaciones de otros ejercicios. Se discute la importancia de la carga intensa en el entrenamiento de los glúteos y cómo esto puede causar una adaptación positiva en el tejido, incluso cuando otros músculos o articulaciones no pueden soportar la misma carga. Se enfatiza la importancia de la especificidad en el entrenamiento y cómo la carga intensa en los glúteos puede ser beneficiosa para el salto y la carrera, sin importar las lesiones o limitaciones.
🤸♂️ Importancia de los glúteos en la actividad física y el movimiento
El cuarto y último párrafo destaca la importancia de los glúteos en la actividad física, no solo en el salto y la carrera sino también en la interacción con la pelvis y la columna lumbar. Se discute cómo el movimiento de la pelvis afecta la capacidad de la cadera y cómo los glúteos son el principal motor del movimiento, especialmente en la locomoción. Se menciona la correlación entre el rendimiento en el salto y la fuerza de los glúteos, y se ofrecen consejos a los corredores sobre cómo mejorar su rendimiento acelerando y fortaleciendo sus caderas. El hablante también comparte su rutina de entrenamiento de extensión de la cadera y cómo esto ha contribuido a su éxito en el salto y la carrera.
Mindmap
Keywords
💡Glúteos
💡Hip Thrust
💡Especificidad
💡Cadena Posterior
💡RDL (Remolque de Rodilla Directa)
💡Extensión de Cadera
💡Ejercicios de Carga
💡Periodización
💡Inversión de la Pelvis
💡Elasticidad del Miembro Inferior
💡Ritmo Lumbar Pelviano
Highlights
Glutes play a significant role in jumping higher, contrary to the common belief that hamstrings are more important.
The speaker has been able to increase his glute strength significantly through various training methods.
Hip thrusts are highlighted as one of the most effective exercises for increasing gluteus maximus strength and size.
The importance of training glutes for functional purposes, not just aesthetics, is emphasized.
A personal anecdote about the speaker's glute strength and its contribution to his jumping ability is shared.
The discussion includes the impact of glute training on the speaker's athletic performance.
Different variations of glute exercises, such as isometric, eccentric overloads, and volume work, are mentioned.
The concept of specificity in training is discussed, relating to which muscles get sore after a particular activity.
The speaker shares his experience with incorporating hip extension work into his training regimen.
The role of glutes in sprinting and jumping is compared, with an emphasis on their importance in both.
A comparison is made between the effectiveness of squats and hip thrusts for loading the hip extensors.
The importance of hip extension in the overall kinetic chain of movement is explained.
The speaker discusses the role of the glutes in the context of lumbo-pelvic rhythm and its impact on hip function.
The speaker's approach to periodizing glute training within a training plan is outlined.
The potential for heavy glute training despite knee injuries is discussed, emphasizing the adaptability of training.
The speaker's personal training experience and the frequency of glute-focused exercises in his routine are shared.
The transcript concludes with a call to action for viewers to engage with the content and follow for future insights.
Transcripts
you know why I can jump 50.5 inches in
the air
no look at these
glutes they are quite literally you know
we were talking about hamstrings the
other day on how they're not they don't
do that much for two foot jumping that
glutes do a lot on the other
hand big booty Isaiah I was to say big
booty [ __ ] but it doesn't work his
glutes I'll tell you what they not only
are they discussed on the internet
frequently but they're also functional
they're not just for looks yeah okay you
ever see me hip thrust it's like 700
something I I actually watch it in slow
motion every
night purely for research purposes
though all jokes aside it is one of the
most important muscles if you want to
jump higher and today we're going to
discuss their function how to train them
effectively how we periodize them how we
fit them in a training plan uh so that
you can use that information to
hopefully jump higher which is what
we're trying to do here at the end of
the day speaking of which if you are an
athlete that has trouble sleeping
because you're staying up thinking about
your jump technique if you're an athlete
that gets butterflies on Saturdays
because it is Jump day that's me yeah
yeah goad if you're an athlete uhuh that
likes training hard and being really
tired because you know you're investing
into jumping higher later on yeah if
you're not an athlete that just saw one
Dunk video and you going to impulsively
buy a JUMP program no I watch and then
sto doing the workouts a week in that's
not you uh go to thp strength.com and
use the code thp for 10% off of your
first month I guarantee it'll be the
best investment you have ever made in
your career and if you are that athlete
you will also acquire three friends who
will be very invested in you and build a
relationship with you and help you jump
higher shout out to the the guy on my
call today uh he's from he's from hungry
he was like what call what call are you
talking about oh our one-on-one calls
that we do every day with our athletes
Monday through Thursday one call well
it's yeah it's a team call any anywhere
from 10 to 15 people at a time and you
have an hour to ask us any questions and
I can talk to you John jump genius you
can ask me any question you want about
can I ask your injuries your can I ask
you if my foot hurts you can ask me if
your foot hurts what if I if I get a
weird pain in my growing can I ask you
what it is you absolutely can and I'll
tell you what it is what if I'm trying
to increase my vertical off one foot can
I ask you like this like literally as if
I was in person with you hey can you
100% what about can you look at my
videos I can look at your videos yeah
wait if I have if I have a game on
Wednesday can you tell me how to program
around it I can absolutely tell you what
you need to do and if my knee is hurting
can you tell me how to adjust the work I
can fix that too can you fix it in the
app like you change wow that's crazy yep
and and if where do I where do I sign up
if you go to TP strength.com and you pay
$99 which is actually not a lot of money
considering what you just asked me to do
wait I heard that you coach this guy
who's the highest jumper in the world I
do coach the highest jumper can I also
ask him you also
yeah actually he's also available um he
has the same exact time slot that me
that I do on Monday through Thursday
wait so could I hypothetically go to
your call ask you a question then go to
his pleas don't do that but yes then ask
him a question if you want to really
game it yes and wait I heard there's
also this guy his name is Austin 59 do
the same thing to him he's actually my
first athlete I ever coached to oh wow
yeah and if I want to have him cuz his
upper body is like he's pretty he's
pretty strong he he has good physique
can I ask him to write an upper body
workout for me yes absolutely he would
love that that's crazy he actually gets
off to the idea of writing upper body
workouts wow all right cool yeah thp
strength.com if you're looking to sign
up pretty easy you'll get an email and
then from there we'll we'll make a login
for you and by the next day you'll
probably have your workouts oh nice Y
and there's videos for everything
awesome just for 99 bucks $99 that's it
more service that that's more service
than my personal trainer gives me yeah
yeah if you're a personal trainer for 99
bucks a workout for for like a week
worth of workouts he probably charge you
like $300 wow so we'll give you a month
worth workouts for a third of that it is
a steal absolutely bargan um anyways
yeah let's talk about some butts man
let's talk about some some big booty
Latinas
any no that's that's an MMA fighter
that's yeah I did see that video I did
see that video but it is ironic it's a
joke it's a joke our wives if you're
watching this it's not don't like big
booty Latinos we don't we don't unless
Andy you are a big booty latina and then
I like you and that's it anyways um
we're digging a our [ __ ] all right
anyways our our wives watch watch the
podcast it's so unfortunate um it's not
unfortunate we love
you
Isaiah what uh what's your experience
training your your glutes the
differences you've seen in your
performance Etc I've seen
uh I've seen my butt get bigger your
butt has gotten bigger every year the
all of the internet has noticed actually
D yeah yeah uh not on a on a real
on a serious note I've trained I think
I've done hip thrust since I started
training or some variation of it single
where did you start hip thrust and where
did you end now the earliest memory I
have actually it might have been a
little later it might have been like a
year into my jump training I started
actual heavy heavyweight training when I
was 15 and then I started doing hip
thrust well like 15 and like 6 months
and I started doing hip thrust when I
was like 17 18 around there
and I think I was doing three plates
that actually my wife that was one of
the first videos she commented on
really you can ask her about it I will I
will yeah um but yeah I was doing I was
doing 315 uh for reps and then I mean
one of the biggest changes I saw in when
I started doing your workouts that that
you programmed for me is we started
hitting those heavy yeah
consistently uh really high intensity
low reps uh what's your max now on the
machine or barbell uh I've seen you with
a single leg lift up like over 350 right
bar barbell 405 yeah yeah yeah yeah
barbell I've done 500 for 10 and that's
cuz I didn't have enough weight in here
on the machine I've done 666 for five so
I think my estimated Max is in the 700
somewhere um got some power yeah some
hip thrust and power I got some hip
thrust and power for sure yeah yep I've
done heavy ass single leg variations we
did Ecentric overloads with them um I
would say early on in my in in my
training age when I was a young young
training baby just a little in your a
little fetus yeah I was basically just
doing them heavy for low reps and in the
last two years we've implemented a lot
of variety we've done I mean this last
year we've done isometrics maximum
isometrics Ecentric overloads with
variations um yeah and and we've done
them for volume as well which I didn't
uh I didn't do very much early on I like
to get creative with those because I
feel like a lot of coaches don't you
know unless you're bre contrarious and
you literally all you do is Spam
pictures of girls asses on the internet
and then say like oh hope you get your
ass bigger and then girls are like yeah
this is the best whatever um a lot of
people don't really load it he was one
of the ones that popularized it he'll
say he like invented it he did not
invent it coaches have been doing it but
he did popularize it and he did a lot of
studies on it and it definitely is one
of the most effective exercises
specifically in terms of EMG surface EMG
research um to increase the gluteus
maximus uh cross-sectional area and I do
want to say because this is about glutes
not all about hip R Us um we do other oh
yeah
so we basically load the hip every
single day you're going to get something
involved in the hip the hip is
one of if not the most important muscle
groups in sprinting and jumping I mean
the knees are really important but I
think in sprinting not really but in in
uh in sprinting the hip is massively
important acceleration and upright
sprinting um as you get faster and
you're you have a higher top speed and
when you're upright at that speed it
shifts more to the knee uh and the ankle
but also your pelvis is kind of like
oscillating and undulating so you're
getting really high peak forces from
that your hip is still you almost see
almost look like people's pelvis rolls
over their leg when they're really fast
if you watch like Usain Bolt run um but
then in terms of of jumping twoot
jumpers and even one foot jumpers it is
I mean
arguably probably one of the most
important muscles yeah one of my
favorite things that I got from the book
science and practice of strength
training is the the term specificity
right train effects are specific and one
of the ways to tell what muscle groups
are the most specific can I say what
you're going to say cuz I you're going
to say you do the activity you want to
do or get better at and then what
muscles get sore the next day is the
muscles that are working probably the
most and for me if I haven't let's say I
were to randomly do a three-hour session
after only jumping for an hour or if I
haven't jumped in a long time and I do a
jump session uh my left glute is the
muscle that is like maybe just as sore
as my quads uh from
jumping and yeah also I do want to say
that one of the things that feels most
specific I I say it a lot in the videos
but single leg thrust with my right leg
feels just like a penultimate step
exactly like it especially if you're
driving your knee up as you do the
single leg hip thrust feels just like it
so if you want to do an exercise that's
specific there you go but yeah I my
experience with it in terms of one foot
I would say you know I was always squat
heavy and and I think squats are
especially High bar Olympic Style deep
squats they predominantly are going to
preferentially load the knee extensors
right so you have to fill in the gaps
with more hip extension work I think to
really take advantage of that muscle
group and really get it to optimally uh
adapt to training stimulus so for me I
started adding this probably 2017 2018
on top of what my mentor would give me
because he would always just add in
poster your chainwork at the end you'd
be like oh RDL is 2x10 at 155
I can RDL like 400 so that was like 30%
that's not really going to get much of
an adaptation and hip thrust would be
like 225 or whatever and he would always
be like well you're sprinting so much so
like you can't really do too much more
hamstring work and I was like okay so
maybe I can't load you know a lot in
terms of nordics or like you know all
these other exercises but I can
definitely load hip extension and I feel
totally fine I can definitely load band
walks cable hip abduction I can load uh
single leg hip thrust I can do rdl's uh
or or good mornings um I can do split or
staggered variations of those where your
knee is not angulating and then
especially as I got kind of further
along in my one foot journey I started
to load those more heavily and I was
using the squats to keep my tendon
healthy keep the cartilage healthy and
load those appropriately but then I was
able to build in very specific uh
progressions inside of the posterior
chain workor and the benefit of that is
that when you load you know a muscle
like the hip super intensely the the
overall intensity the exercise is very
high because even if it's not you know
using knee extension extensively it's
such a strong muscle that you have
insane uh biochemist biochemical
processes being upregulated right so you
know the different enzymes in the body
are probably going to get broken down
that you otherwise aren't going to be
able to break down if you don't get to
90% of your your Peak capacity maybe um
you know membranes in the body if you're
looking at like a neuron and its ability
to propagate different um ions across
its membrane to propagate an action
potential like you can do damage that
inevitably causes adaptation to that
tissue um by reaching a threshold for
adaptation you otherwise can't get um
you know if you're not pushing intensity
all the way up so you know in a cycle
where I really need to focus on Ecentric
strength my hips are strong enough to
get to 100% of my concentric load or you
know 100% of my Ecentric capacity where
my knee can't do that and I I really
want to protect that joint because I
need it to do the thing that I really
want to get better at which is jumping
and I you know we say it all the time
specificity is King you need to do that
year round so by loading your hip more
intensely you have all of these positive
adaptations and and um training laws
you're able to kind of get behind where
you otherwise wouldn't be able to do
that if you were trying to do an
exercise like a lunge where it does load
the hip um but it's not necessarily
going to do it to the same degree um you
know that isolating that exercise would
or it's not going to cause as much
damage potentially to your knee by doing
a heavy lunge or a heavy squatter or
something that is more inherently knee
dominant and when we say the hip I I
want to be clear like your hip flexors
is in the front your hip extensors are
in the back and that's your glute so
your hip joint is this whole area in
high school I used to think oh your hips
are just your hip flexors um it's not
it's just the it's the whole joint it's
your femur coming into the acetabulum
the muscles in the front or your hip
flexors muscle on the back of your hip
extensors we'll probably cover the hip
flexors in a different one there is a
lot of myths you know about antagonists
or synergists and how they're so
important arguably they're not uh as
important as what people think as as I
said yesterday but your hips your glutes
I mean specifically your your your
glutes your freaking butt cheeks they
are the driver for hip extension so when
you're in a jump right if I'm squatting
down in this position my hips are are
loaded up right they're lengthened in
this position and um you know as I push
up and I do hip extension that hip is my
glute is Contracting to drive my hip
forward and that is what is propelling
us in one foot jumping two foot jumping
sprinting so it's super important super
super important um you know I I kind of
covered a lot of stuff there I guess is
there anything else that we we really
missed in there no I I think um I will
say when you were talking about how you
could load that up heavy when maybe
necessarily your knees weren't healthy
enough you can always train hard no
matter what no matter what injury you
have uh the goal is to never stop moving
never stop training just find what you
can load like even when we have our load
management
progressions um we told guys to go hard
with with hip extension work uh with
calves too if it doesn't hurt the knee
um which I don't want to obviously go
into the other muscles but yeah it's
it's one of the muscle it's one of the
most important ones for jumping and you
can almost always load it heavy as hell
no matter what injury you're you're
dealing with people think the VMO is
more
important it's not by the way the glute
the glute is really the driver and
there's there's pretty good research on
that in terms of springing and I think
in terms of jumping too I think what did
did Jordan kilganon St did he study the
the hip with Mill I'm actually not sure
I would think he probably did look at it
but either way I mean it is intimately
involved in any has activity if that
research been like posted anywhere like
I mean technically it's just a case
study so I mean it's just the that they
found Mill can we get the data can we
can we see that um and there's also a
lot that the pelvic like the glutes and
hips play a role with when it comes to
lumbo pelvic uh Rhythm which is
basically like lumbo is low back pelvis
is your pelvis and the Rhythm between
those two things so like if your pelvis
is moving into a position uh that causes
your low back to also move into position
it's going to change what the hip is
able to do so I'll give you an example
if I go into anterior tilt like this or
I arch my back I can't pick my knee up
very high right but if I tuck my pelvis
under I'm able to get my knee a lot
higher so your hip also plays an
intimate role in that process and that
process is really important once again
in Locomotion I always say this but your
spine is like a stiff chassis and the
it's a loud airplane like we're about to
get hit that would be crazy it just
crashes in front of us like oh [ __ ] um
but your your hip is like the driver of
of movement right and so your your the
stiff chassis that you have your glute
is that is the most proximal biggest
driver um of locomotion I've said that
multiple times but it really is so
important um so I'll ask you this how
many times a week do I how many times a
hard session do I load in some form hip
extension cleans that's F cleans
squatting or need some triple extension
on the second exercise hit uh and then
the abduction work or abduction yeah so
I could load potentially in one session
let's say there's six sets of power
cleans in one session squatting let's
say there's five sets that's 11 I
typically we'll just say for accessory
work two two 2 by 10 so that's 13 and
then posterior chain work it could be as
high as five sets there which puts us at
like 18 sets or it could be somewhat
less and then we're doing it three times
a week three times a week so you're
getting let's just let's 2.5 let let's
call it 15 sets per session right so 30
plus the jumping is we're not going to
count that but you're Pro you're easily
jumping we should count I know but
you're easily into 40 sets per week of
hip ex hip specifically hip extension
that's why I got a big booty that's why
he got a big booty anyway so super
important um I definitely progress it
according to some of the stuff that I
said the other day earlier in the year
I'm going to be hitting volume with a
lot of those exercises I love rdls I
love hip thrust I think they're arguably
one of the most or some of the most
important exercises for one foot and two
foot I've always noticed when I get
those exercises better and we talked
about in the hamstring podcast with
rdl's our one foot my one foot Austin's
one foot climbs up with two foot I've
definitely noticed a little bit of a
correlation but not as strong with one
foot uh but definitely uh super
important for both of those and
sprinting I always tell Elite sprinters
this they're always like well how do I
kind of bridge the gap and I'm like
where you're where are you you lacking
and they're like well I I struggle with
acceleration I'm like well get your hips
stronger they're like what about my
knees and [ __ ] like that and I'm like
your hips are are you need to really
really load that the hell out of that
and you need to get your ankles stiffer
and if you do that you're going to be in
a really really good position to run
fast super elastic lower leg and then I
often times don't see good sprinters
with very elastic capabilities in like
Pogo hops where it's very knee dominant
even depth jumps where it's dominant
they don't do well but they are crazy
stiff at the ankles um and and that's
also really helpful and then their hips
are stupidly strong I've always noticed
that with with really really good
sprinters so they suck at squatting
usually all right anything else you want
to add no I think that covered it that
covered it pretty well sweet well thanks
for watching guys make sure you go to
tbst strength.com and sign up for
coaching if you want to get on a call
with Isaiah Rivera the highest jumper in
the entire freaking world and make sure
that you like comment and subscribe and
we'll see see you guys tomorrow and
we'll be talking about wait you leave
tomorrow we might not see you tomorrow
maybe we will no we'll be we'll have
time for for a podcast we'll have time
for a podcast we'll see you guys
tomorrow I'm dunking tomorrow W Isaiah
you're dunking tomorrow too oh I lied I
lied he has a show never mind see you
guys
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