Strong Gluteus : Run Faster -Less Hamstring Injuries

Ultimate Butt Workout ,Strong Gluteus the Secret in the Modern Strength Training 

Athletic Performance

Strong glutes are essential in almost every sport. They are responsible for accelerating, decelerating, changing directions and creating explosive power in jumps. Sprinting is one of the most effective exercises for simulating the glutes and activates 234 percent more of the gluteus maximus muscle than a vertical jump, reports Bret Contreras, Certified Strength and Conditioning Specialist. Athletes with strong glutes will be faster, more efficient and explosive in their movements than athletes with weaker glutes.

Injury Prevention

Developing strong glutes is not only essential for optimal performance, but also can decrease your risk for injury in the knees, lower back, hamstrings and groin. Weak glutes can cause an imbalance in the hip, which may lead to excessive medial rotation of the femur and lateral tracking of the patella, thus potentially causing knee pain, notes Mark Young, exercise and nutrition consultant. Strengthening your glutes decreases your risk for back injuries in exercises such as the deadlift and squat by taking some of the pressure off your lower back. Furthermore, weak glutes may also contribute to pulled muscles in your hamstring or groin.

Strengthening Your Glutes

Train your glutes at least once a week using mostly compound, multi-joint exercises, such as full squats, deadlifts, lunges and stepups. These exercises mimic real-life functional movements, which can help improve daily life. Additionally, include aerobic exercise in your weekly routine. Perform at least 30 minutes of moderate-intensity exercise five days a week. Hill walking or elevating the incline on your treadmill or elliptical machine will help strengthen the glutes while burning fat. Intermediate or advanced trainees can replace one to three moderate-intensity aerobic sessions with high-intensity sprinting sessions to help build and strengthen the glutes.

Modern Functional Strength Training in the Gym (2)

One more Functional Strength Training inside in the Gym from Internazionale fc period 2015-16.
This training you can use in the season or in the preparation period after the second or 3rd week.
The process of the training is in circuit model as we make all the fitness coaches and contains modern exercises especially for the Gluteus-Quads-Hamstrings (more important muscles).
1.Concentrics jumps on Box.(Quadriceps-Calves)
2.Pivot movements with m.b on the wall.(Upper body-abs)
3.Tirante musculador with eccentric mode for the hamstrings.(Hamstrings)
4.Single Leg Squat with Jump on Trx.(Quadriceps)
5.Side movements with elastic long band-Speed accelerator. (Abductor-Adductor)
6.Alternate Lunges with Bar .(Quadriceps-Gluteus)
7.Heavy ropes. (Upper body)
8.Mini bands Movements (Gluteus-Abductors)
Similar training with these are the training of my teams Asteras Tripolis (2-3) and Panetolikos (1) which are on the side of my blog ,in small videos. I made this training as a whole training on Wednesday morning or before the afternoon training If we have single training like Pre activation training.

*** The next days follows one Butt work out  very useful for each fitness coach. Coming soon..
 

Modern Functional Strength Training in the Gym (1)

Allenamento Internazionale fc 16.04.2015

This is a normal Functional Strength Training in Modern Football  inside in the Gym.As  can be seen, they eliminated the static strength exercises and their place was taken kinetic exercises or static but dynamic performance .The fitness football influenced by other sports in issue (volleyball-basketball etc).The main features found in a well organized strength training in gym are :

1.Few kg in the exercises (free weights or machines-leg curl,leg extension )
2.Μοre explosive in their execution.
3.Combination Eccentric +Concentric exercises (Eccentric exercises=Injury Prevention).
4.Neuromascular Coordination Exercises after one exercise ore between exercises.
5.Abandoned the long duration in exercises , for example 30''/30'' and began to use shorter 15''/15''or 15''/10''
6.Functional Strength=Elastic Strength 
7.HIT Circuit Training =Ιmproves the player's ability to tolerance of fatigue while improving its ability to assume the heartbeats.
8.Dynamic balance and Proprioceptive exercises inside the stations.

***Τhe next days I 'll give you and more video -examples-of the Functional Strength Training in Soccer