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Building an elite posterior chain is crucial for high school and college athletes aiming to excel in sports. Once you’ve increased the size of your hamstrings through strength training, it’s time to enhance their power by improving neural drive. This phase focuses on training the hamstrings as part of the posterior chain, setting aside their role as knee flexors.
This approach, known as the “maximal weights method,” helps you tap into higher threshold motor units for explosive efforts. Here are sample workouts to cycle through: do workout one, recover, do workout two, recover, and so on. Start with heavy, slow movements and progressively shift to faster, more explosive exercises.
WORKOUT #1: SNATCH DEADLIFTS ON PODIUM WITH BANDS
Setup:
- Stand on a 4-inch platform facing a barbell on the floor.
- Use a snatch-width grip (4-6 inches wider than shoulder width).
- Attach bands to the bar for added resistance.
- Squat down and grab the bar, keeping your back slightly arched and your chest high.
Execution:
- Ascent: Drive with your legs to lift the bar, keeping it close to your body.
- Descent: Reverse the motion, keeping your back arched and the bar close.
Warm-Up:
- 4 reps @ 80 kg, rest 10 seconds
- 4 reps @ 80 kg, rest 10 seconds
- 3 reps @ 120 kg, rest 30 seconds
- 2 reps @ 150 kg, rest 60 seconds
- 1 rep @ 160 kg, rest 120 seconds
- 1 rep @ 170 kg, rest 120 seconds
- 1 rep @ 180 kg, rest 180 seconds
- 1 rep @ 190 kg, rest 240 seconds
Workout:
- 3 x 5 reps @ 200 kg, rest 240 seconds
- 3 x 3 reps @ 210 kg, rest 240 seconds
- 3 x 2 reps @ 220 kg, rest 240 seconds
Notes:
- Maintain proper form to avoid injury.
- Avoid hyperextending your neck or bouncing the bar off the ground.
WORKOUT #2: SNATCH PULL WITH MID-GRIP
Setup:
- Use a grip between your snatch and clean grips.
Execution:
- Perform a deadlift to just above the knees.
- Accelerate to the top, shrugging your shoulders and coming up on your toes.
Warm-Up:
- 4 reps @ 50 kg, rest 10 seconds
- 4 reps @ 50 kg, rest 10 seconds
- 3 reps @ 70 kg, rest 30 seconds
- 2 reps @ 85 kg, rest 60 seconds
- 1 rep @ 90 kg, rest 120 seconds
- 1 rep @ 95 kg, rest 120 seconds
- 1 rep @ 100 kg, rest 180 seconds
- 1 rep @ 115 kg, rest 240 seconds
Workout:
- 5 reps @ 110 kg, rest 240 seconds
- 3 reps @ 120 kg, rest 240 seconds
- 2 reps @ 120 kg, rest 240 seconds
- 5 reps @ 112.5 kg, rest 240 seconds
- 3 reps @ 122.5 kg, rest 240 seconds
- 2 reps @ 125 kg, rest 240 seconds
Notes:
- Focus on rapid hip extension.
- Use the eccentric phase to reset the bar under control.
B. GLUTE-HAM RAISES
Setup:
- Lie facedown on a back extension bench with ankles under pads.
Execution:
- Lift your torso until your back is parallel to the floor.
- Bend your knees and push the balls of your feet against the footplate (if available).
Workout:
- 5 sets of 5 reps with a 30X0 tempo (3 seconds down, no pause, explode up).
- Rest 3 minutes between sets.
WORKOUT #3: NARROW GRIP POWER SNATCH FROM ABOVE KNEECAP
Setup:
- Use a narrow grip and perform the lift from boxes or pulling platforms.
Execution:
- Focus on accelerating the bar from the knees to the overhead position.
Warm-Up:
- 4 reps @ 40 kg, rest 10 seconds
- 4 reps @ 40 kg, rest 10 seconds
- 3 reps @ 60 kg, rest 30 seconds
- 2 reps @ 75 kg, rest 60 seconds
- 1 rep @ 80 kg, rest 120 seconds
- 1 rep @ 85 kg, rest 120 seconds
- 1 rep @ 90 kg, rest 180 seconds
- 1 rep @ 95 kg, rest 240 seconds
Workout:
- 6 x 3 reps @ 100 kg, rest 240 seconds
B. STANDING GOOD MORNINGS
Setup:
- Use a wide grip on the bar.
Execution:
- Perform 10 sets of 3 reps with a 2OX0 tempo.
- Rest 180 seconds between sets.
WORKOUT #4: LUMBERJACKS AND SLED PULL-THROUGHS
A. LUMBERJACKS
Execution:
- Perform 8 sets of 2 reps with a load that would be hard for 6 reps.
- Focus on explosive hip drive and shoulder shrug.
B. SLED PULL-THROUGHS
Execution:
- Perform 6 sets of 6 reps, resting 10 seconds between reps to reset.
- Rest 3 minutes between sets.
PROGRAM OVERVIEW
This program starts with high force, low velocity movements and transitions to high velocity, low force movements. Perform the workouts in sequence, taking five days between hamstring workouts, then repeat the cycle three times.
You’ll find the weights feel lighter with each cycle, indicating improved explosive strength. This periodization approach keeps your workouts varied and targets different aspects of speed-strength development.
Conclusion
By following this program, high school and college athletes can develop a powerful posterior chain, enhancing performance in sports that require explosive movements. Pay attention to your warm-ups, focus on technique, and enjoy the gains in explosive strength!