Hamstring Training: Hypertrophy vs. Athleticism
May 05, 2022
How to Train Your Hamstrings
Not All Hamstring Training is Created Equal! In fact, there is quite an important difference in the approach to achieve maximal hypertrophy vs. maximal athleticism.
Let’s break it down into a few categories
Training Frequency
- When training for maximal hypertrophyof the hamstrings, an emphasis will be placed on higher volume of training split between 2-3 days/week. These days are intentionally fatiguing and will typically leave the hamstrings sore for 24-72 hours.
- By contrast, when training for speed and athleticism volume is typically more evenly spread out over 4-5 days/ week. The goal is to limit fatigue and soreness, as it works against the goal of expressing maximal power.
Time Under Tension
- Training for maximal hypertrophy will typically involve more time under tension specifically in the eccentric phase of the movements. Controlled, relatively slow movements maximally stress muscle fibers to create a high stimulus for muscle protein synthesis.
- By contrast, training for speed and athleticism often involves high Rate of Force Development. A greater number of exercises in a speed program will be done with Dynamic Effort. This Speed-strength work is often done with accommodating resistance (ex: Box Squat with 50% 1RM weight on the bar + ~25%1RM tension in bands).
Exercise Selection
- For Hypertrophy, exercises that emphasize using the hamstrings as knee flexors with a fixed hip position allow for “isolation”. Slow controlled machine leg curls won’t translate as well to cycling or running faster, but they will increase size of the hamstrings. RDLs that stretch the hamstrings also cause high levels of soreness and muscle tissue growth.
- When training for speed, exercises that involve using the hamstrings as hip extensors can translate to the functional demands of sport.
- Note: There is certainly a place in a sprinter’s GPP program (for example: 6 months out of competition) for general hamstring volume that can come from knee flexion exercises, but for the majority of exercises in pre-season and in-season should be focused on hip extension.
Hamstring Exercises for Speed and Athleticism
- Single leg long lever bridges
- Single leg exercise ball leg curls (maintaining full hip extension)
- Half Squats
- Power cleans
- Band resisted hip extension (think high speed, not mini-band glute kickback)
- Sled push
Fun fact: The hamstrings contract at the fastest speed of any muscle in the body! (up to 55mph in elite sprinters)
This information originated from the books and blogs of Charlie Francis, who is an absolutely legendary strength and speed coach. His work on super-compensation and CNS fatigue particularly have shaped the training systems of modern day.
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