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GAINcast Episode 187: Legs, legs, legs

No matter the sport or the movement, it’s all in the legs. And how you get results is all in how you train the legs. A lot of people understand the importance of legs, but not everyone understands how to optimally train them. On this week’s GAINcast we dive into Vern’s approach to training the legs and discuss sample programs. Read more

Sample leg programs from Vern Gambetta

On this week’s GAINcast expands on my vintage Legs, legs, legs video and looks at training the legs. We wanted to include some sample programs to give an idea how the parts can be put together. Read more

Using the hamstrings to better assess ACL return to sport readiness

Anterior cruciate ligament (ACL) rupture is a common sports-related injury. While conservative treatments are available, the most common treatment for sports population is the surgical reconstruction of the ligament and it is increasingly common to use hamstrings tendons autograft is such operations. 1,2,3,4,5 Read more

Finding transfer in training the legs for team sports

In most team sports, the ability to withstand high ground reaction forces with the lower limbs is one of the important keys to top level performance. The legs have to be strong. Thus begins the pursuit of heavier loads to build strong legs through to two-legged, high resistance exercises. Read more

All about depth jumps

Athletes all over the world are feeling the effects of COVID-19 with compromised training and competition schedules. We are no different at Edinburgh Rugby, we are currently unaware when the league season will resume, if it will resume, and what kind of preparation we will have. It’s the same story for athletes all over the world: our job is to be ready whenever it kicks off. Read more

How we can prevent a post-lockdown leg injury surge

We’re in unprecedented times, with the COVID-19-driven lockdown of many countries and cities affecting athletes ability to train. The long-term effects of this lockdown, and how it might influence performance in 2021, are impossible to predict. However an older study, published in 2011 and widely shared on social media in the last couple of weeks, might give us some potentially crucial insights. Read more

HMMR Podcast Episode 221: Velocity vs. load (with Simon Overkamp)

For all the talk about velocity-based training, in many cases the programs don’t look that different than load-based programs in the end. Maybe a few kilos there or a bit more intent there. Does those differences matter? Simon Overkamp works with the top throwers and handball players in Germany and he joins us this week to take a look at some of the research he is doing on the topic and his best practices for velocity-based training. Read more

10 lessons on putting leg training concepts into practice

This month’s site theme is training the legs. We’ve posted a lot of content, and have more to come. Our focus over the last week is on a lot of the methods many of the authors have learned from Vern Gambetta. Read more

Revisiting spectrum squats

I have been using Spectrum Squats for so long now, I take them for granted. It has been 13 years since Vern Gambetta first posted about Spectrum Squats. Its sister workout, the Gambetta Leg Circuits, have gained a lot of traction in the athletic development community. But Spectrum Squats remain unknown in many circles. In the article below I reintroduce the concept and explain how I put them into practice with my own athletes and patients. Read more

Using foundational leg exercises as the cornerstone of rehabilitation

Usually any injury negatively affects movement patterns in the short term and, if left unaddressed, indefinitely. Whether it be due to pain, inhibition or central motor control changes these alterations in movement need to be addressed early, consistently and progressively in a rehabilitation program. Good quality, simple movement in rehab is the cornerstone to regaining function. Read more