Simple Hamstring Exercises to Develop Superhuman Speed
Athletes with game-changing speed are like superheroes - rare, exciting, and mysterious. They might as well be wearing capes as they barrel past their opponents at what appears to be the speed of light. These athletes are capable of making unexpected and exciting plays that wow viewers and frustrate competitors. After all, impressive speed is pretty much an athletic superpower.
What Makes an Athlete Fast?
"In order to train properly for speed development, we have to first understand the characteristics that make an athlete fast."
What Makes an Athlete Really Fast?
Training for Strength Versus Power
Optimal Loads for Maximum Power Production
Breaking Down the Biomechanics of Sprinting
All Hamstring Exercises Are Not Created Equal
"[W]e need to focus on training our hip extensors - primarily our hamstrings - if we want to increase running speed."
Romanian Deadlifts (RDLs)
- Start with your feet shoulder-width apart and your toes pointing forward with a slight bend in your knees.
- As you lower the bar, stick your butt back, keeping your back flat as a board. You should feel a slight transition of your weight from the middle to the back of your foot.
- Focus on controlling the speed of the bar as you lower the weight during the eccentric (lowering) phase of the lift.
- Lower the bar as far as you can without rounding your back.
- Make the concentric (raising) phase of the lift explosive, but do not compromise form.
Glute Ham Raises (GHRs)
Standard GHR (Beginner)
Eccentric GHR + Reps (Intermediate)
- Beginner: 10 Second Eccentric/Negative Lowering + 8-10 Reps × Repeat 1
- Intermediate: 10 Second Eccentric/Negative Lowering + 8-10 Reps × Repeat 2
- Advanced: 10 Second Eccentric/Negative Lowering + 8-10 Reps × Repeat 3
- Elite: Weighted 10 Second Eccentric/Negative Lowering + 8-10 Reps × Repeat 1/2/3 (See what you can work up to!)