Category Archives: Sport Specific Training

Hip Thrust & Glute Science

Every week or two, somebody tags me hoping I’ll chime in on a Facebook debate surrounding the hip thrust exercise. I wanted to write this response to save me time so that from now on I can just post this link (others can just post this link as well). Here’s how the arguments usually go:

  • Attractive woman mentions on Facebook that she loves hip thrusts
  • Psychic broseph with no experience with the hip thrust comments that she should just do squats and deadlifts and quit wasting her time with silly exercises
  • Attractive woman replies, stating that she’s seen better results in glute development with hip thrusts in just a few months than she has in the previous year or two with squats and deadlifts
  • Strong psychic broseph says that she’s just imagining things and that she doesn’t need to do them since squats and deadlifts reign superior for all things strength and hypertrophy related

A rational lifter would simply reply by saying something like, “That’s very interesting; I’m going to learn more about the biomechanics of that exercise and start working it into my routine.” Sadly, this is rarely the case these days. If you’re close-minded, then I can’t help you. But if you want to learn the science and biomechanics of glute training, then please continue reading. Here is my response to the psychic brosephs who claim to know about the hip thrust despite having no experience with the exercise.

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Maximizing Power Production

olympic shot put

Power = Force x Velocity

Optimal power production is achieved by maximizing the product of force and velocity, so both aspects of training need to be trained to ensure maximal training adaptations. 

In The optimal training load for the development of muscular power, Kawamori & Haff show how heavy strength training and explosive strength training affect the force-velocity curve uniquely. 


Combining both methods will yield optimal results, as explained in the video below.

A more recent paper titled Effects of strength versus ballistic-power training on throwing performance Zaras et al. elucidated the unique fiber type adaptations from heavy versus ballistic training methods. Both types of training improve muscular power through slightly different mechanisms. 

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Dynamic Effort Training: BS or Legit?

I have a good topic of the week post for you today. Let me catch you up to speed.

*Disclaimer – this article applies more so to powerlifters seeking strength gains (increased powerlifting totals), not so much athletes seeking gains in explosive power, though the data can be used to guide training either way.

Two days ago, freaky strong powerlifter Mike Tuscherer posted an article titled Why Speed Work Doesn’t WorkPlease read the article before continuing. Mike basically states that he feels that speed work (aka dynamic effort work, which involves performing lighter loads – usually between 50-60% of 1RM – as explosively as possible) is overrated because:

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Sprinting Biomechanics & Research

Hi readers, Chris and I have a new product ready! We’re excited to release this as we think it’s a very valuable product for the Strength & Conditioning and Track & Field communities. The product pertains to sprinting biomechanics and research. Click HERE to buy now. Below is the introduction to the book.

Over the past several years, I’ve become fascinated with sprint biomechanics and the literature pertaining to sprinting (actually, there are a lot of types of “sprinting,” which is why researchers typically refer to sprinting pertaining to gait as “sprint running”). A while back, I managed to drag Chris into my obsession, and he’s now every bit as fascinated with the topic as I am (which is why Chris and I get along so well). So now I have a partner in crime, and Chris and I are now publishing our own research in the form of columns and review articles. Very soon we’ll be conducting our own original research, thereby adding to the body of knowledge. This is a huge honor – to “give back” and contribute to the field we love. Before doing so, it was vital that we possessed a good command of the prior sprint research and had a proper handle on various biomechanical topics inherent to the sprinting world. We want to share this knowledge with you so that can benefit from our intensive research and countless discussions.

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