Exercises with greater transference to running?

Why nordic curls? I know what they are, I just want to get your take.

Hi.

Because they are, IMO, the single best hamstring exercise.

Speed walking up steep hills. Does wonders for your glutes.

power hiking

screaming for vengeance wrote:

Speed walking up steep hills. Does wonders for your glutes.

Not so good for the achilles.

1) Squat Hip Drive.

2) Calf Standing,isometric also.

3) Lunges front walking, isometric also.

4) Squat Jumps

5) scissor squat Jumps.

6) Depth Jumps from 75 cm

7) Reverse calf standing.

8) Bouncy running flat and uphill.

9) Bounding Running Flat-Alterante leg to leg bounces flat.

10) Bounding Running uphill-Alternate leg to leg bounces uphill.

11) Frog Jumps.

12 Box Jumps.

Upper Body

Crunches and inverse Crunches flat or decline,

Hangig leg raises.

Roman chair crunches decline.

leg tucks setting.

Respiratory Pullovers for rib cage.

Step ups with a light dumbbell in each hand.

I only have the platform slightly beneath my knee. Still an absolutely killer workout. I get extremely gassed and hit my posterior chain really well.

Nordic are great, They strengthen the hamstrings in a lengthened position which is necessary for running, they have also been said to reduce knee and hamstring injuries.

I am really not sure what science says about the effect of such excersises. Heavy basic lifting have been shown to increase running efficiency, but for a lot of the different exercises I guess there are no proven effect. Maybe the most important is to stay away from injury? I strongly believe in some form of squats to strengthen the knee and hips, I think strengthening the glutes is good. I also believe in doing heavy or explosive exercises to get the muscles responsive.

Another effect is to maintain a good posture/running form when you start to be tired and avoid loosing running efficiency.

A really good exercise is any form of hill running and the shorter and faster the more strong, the longer, the more endurance. Skiing do very long sort of skippy strides in a hill to encourage the snap and strength in classic diagonal skiing technique. Maybe that is also a good excersize.

Canova talks of combined strength/running circuits to increase the ability to work at elevated lactate.

Not sure I gave any insights here....

Nordics are definitely a great hamstring exercise, although also not the only one. But one thing they definitely have not great transference to running, because that's not the point of nordics. The use of nordics should increase fascial length and build eccentric and isometric strength wich both correlate with minimized injury risk.

Listed in no order:

1) Deep knee bends

2) Bent knee leg raises

3) top secret

No, you gave great insights especially "maybe the most important thing is to stay away from injury?"

This is why there is no best exercise for everyone.

As an athlete you need to find what works for you,

playing basketball regularly

For distance

1) Lunges.

2) pushups

3) pull-ups

4) calf raises

5) isometrics

Add weight, reps, and use very short rest.

Sprinters

1) one lap of lunges weekly

2) plyometric progressions in warm ups

3) isometrics in warm ups

4) 5x5 strong lifts 3x a week after hard sessions.

My Middle distance guys use a mix of both.

I learnt new information from your article, you are doing a great job! Thank you.