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  1. #1
    Banned farzamk's Avatar
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    Hips generate 4x more power then muscles below the knee

    During a sprint, one's hips generate four times more power than all muscles that are at the knee and below, and yes the most dominant muscle is the calves down there. Ankle/shin/calf strength is very good to do and should be trained, however some athletes do excessive calf work. Calves are better trained plyometrically. So skipping, variety of hops, and generally drills provide a good amount of calf work. Now in the gym, I like a rule of 3 sets per week of calf raises, seated calf raises. As for shins, 2-3 sets x10 reps of toe curls provide enough training to prevent shin splints. If you got week shins, start out 6 weeks of twice a week of 4x10 toe curls. On the track/field the heel walk can be done over 10m x2-3 sets. Then cut it down to once a week or maybe once per 2 weeks.

    So yes hips generate 4x more power on average then the calves/ankles. This is deemed overall in a sprint of variety of distances, so in a acceleration to max v and during 200m sprints.
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  2. #2
    Hey You Guuuys!!! Fullback7's Avatar
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    So what are your top hip strengthening and flexibility exercises?
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  3. #3
    Banned farzamk's Avatar
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    Originally Posted by Fullback7 View Post
    So what are your top hip strengthening and flexibility exercises?
    Squats, box squats, deads, reverse hypers, lunges.

    Kneeling lunge stretch (static), and hip rotations.

    Of course you got the A's, B's, fast leg, karoake, C's, leg swings.
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    Registered User fbdt99's Avatar
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    Originally Posted by farzamk View Post
    Squats, box squats, deads, reverse hypers, lunges.

    Kneeling lunge stretch (static), and hip rotations.

    Of course you got the A's, B's, fast leg, karoake, C's, leg swings.


    what about one of these?

    http://www.ironcompany.com/index.asp...ROD&ProdID=760
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  5. #5
    Banned farzamk's Avatar
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    Originally Posted by fbdt99 View Post
    That's not a bad machine, I use with my athletes, so ya go ahead and throw that one in there.
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    Registered User Reps n Sets's Avatar
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    the strength is useless if you don't have any elasticity.


    stretch.
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  7. #7
    Banned farzamk's Avatar
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    Originally Posted by Reps n Sets View Post
    the strength is useless if you don't have any elasticity.


    stretch.
    true, flexibility through hips is critical. However also important for your elasticity comment comes in the second meaning of elastic strength. Developed by plyos.
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  8. #8
    Banned farzamk's Avatar
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    bump.
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    Registered User noonan1994's Avatar
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    is this true since he lied?
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    Originally Posted by noonan1994 View Post
    is this true since he lied?
    Aware me brah.
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  11. #11
    Registered User jgood's Avatar
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    I don't understand what the purpose of posting this was. Rarely do we see a workout on here with anything above 3 sets for calf work.
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  12. #12
    Sleepy moderator scott_donald's Avatar
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    Originally Posted by noonan1994 View Post
    is this true since he lied?
    essentially worry about the hips and bigger muscles and the calves with go with them..

    imo direct calve work is pointless with all the other training you should be doing...
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  13. #13
    Registered User jgood's Avatar
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    Originally Posted by scott_donald View Post
    imo direct calve work is pointless with all the other training you should be doing...
    Agreed .... I don't even have enough energy to do any direct work at the end of my workouts.
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  14. #14
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    its true, hips do generate more power then any other muscle
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  15. #15
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    Originally Posted by farzamk View Post
    That's not a bad machine, I use with my athletes, so ya go ahead and throw that one in there.
    Exactly what exercises would u prefer to do with that? =]
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  16. #16
    champion w8lifter in prog boykid28's Avatar
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    I agree with jgood and scott. What was the point of the thread? It wasnt a question, wasnt an answer, wasnt a callout, and it wasnt anything that the smart people here didnt know already.
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    Rugger w/ a throwing prob xxtwistedxx's Avatar
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    Originally Posted by boykid28 View Post
    I agree with jgood and scott. What was the point of the thread? It wasnt a question, wasnt an answer, wasnt a callout, and it wasnt anything that the smart people here didnt know already.
    not to mention bump it since its 2 years old...almost 3 now
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