Do These Exercises To Add Inches To Your Vertical!

Summary

En 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

00:00

🏋️‍♂️ 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.

05:00

📊 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.

10:03

🔄 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.

15:04

🤸‍♂️ 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.

Keywords

💡Glúteos

Los glúteos son un grupo muscular importante para el salto y la velocidad. En el video, se discute cómo los glúteos, y no tanto los isquiotibiales, son los músculos principales involucrados en el salto de dos pies y en el salto de un pie. Se menciona que 'big booty Isaiah' ha notado el aumento en el tamaño de sus glúteos a lo largo de los años y cómo esto ha impactado positivamente su rendimiento en el salto.

💡Hip Thrust

El hip thrust es una ejercicio clave para desarrollar los glúteos y, por ende, mejorar el salto. En el script, se habla de cómo el entrenador y el atleta han incorporado este ejercicio en su rutina de entrenamiento, aumentando la intensidad y el volumen para obtener mejores resultados en el salto.

💡Especificidad

La especificidad se refiere a la idea de que los efectos de un entrenamiento son específicos a la actividad que se está entrenando. En el video, se destaca cómo ciertos ejercicios, como el hip thrust, son específicos para el salto y cómo es importante trabajar los músculos que se utilizarán en la actividad que se desea mejorar, como es el caso de los glúteos en el salto.

💡Cadena Posterior

La cadena posterior es un término utilizado para describir el grupo de músculos que se encuentran en la parte trasera del cuerpo, incluyendo los glúteos. En el video, se discute cómo es fundamental trabajar esta cadena muscular para mejorar el rendimiento en el salto y la velocidad, y cómo diferentes ejercicios como el hip thrust y las RDL (Remolque de Rodilla Directa) afectan positivamente esta cadena.

💡RDL (Remolque de Rodilla Directa)

Las Remolques de Rodilla Directa (RDL) son un tipo de ejercicio de fuerza que trabaja principalmente los isquiotibiales y los glúteos. En el script, se menciona cómo este ejercicio ha sido incluido en el programa de entrenamiento para fortalecer los glúteos y mejorar la capacidad de salto.

💡Extensión de Cadera

La extensión de cadera es un movimiento fundamental en el salto y la carrera. El video enfatiza la importancia de entrenar la extensión de cadera para mejorar el rendimiento en deportes que requieren saltar, como el baloncesto, y cómo los ejercicios como el hip thrust y las RDL ayudan a desarrollar esta habilidad.

💡Ejercicios de Carga

Los ejercicios de carga, como el hip thrust y las RDL, son fundamentales para el desarrollo de la fuerza y la masa muscular. En el video, se discuten diferentes tipos de cargas, como las isométricas y las con sobrecarga céntrica, y cómo se utilizan para incrementar la fuerza en los glúteos y mejorar el salto.

💡Periodización

La periodización es el proceso de planificar y organizar el entrenamiento en periodos para maximizar el rendimiento. En el script, se menciona cómo se periodiza el entrenamiento de los glúteos y otros músculos para adaptar el programa de acuerdo a las necesidades y logros del atleta.

💡Inversión de la Pelvis

La inversión de la pelvis es una posición en la que la parte anterior de la pelvis se tilda hacia adelante. En el video, se discute cómo esta posición afecta la capacidad de realizar movimientos como levantar la rodilla y por qué es importante trabajar en el control de la pelvis para mejorar el rendimiento en el salto y la carrera.

💡Elasticidad del Miembro Inferior

La elasticidad del miembro inferior se refiere a la capacidad de los músculos y tejidos de este sector para recuperar energía y realizar movimientos eficientes. En el script, se menciona cómo los atletas exitosos, especialmente los corredores, suelen tener una buena elasticidad en el miembro inferior, lo que les permite correr más rápido y más eficientemente.

💡Ritmo Lumbar Pelviano

El ritmo lumbar pelviano hace referencia a la sincronización entre el movimiento del raquis (lumbar) y la pelvis. En el video, se destaca cómo el equilibrio adecuado entre estos movimientos es crucial para el movimiento efectivo en actividades como correr y saltar, y cómo ejercitar los glúteos puede influir en este ritmo.

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

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tomorrow I'm dunking tomorrow W Isaiah

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guys