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Gluteal Strength

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I am a Fitness Specialist and have been trialling a gluteal strengthening program I develop and have found success in it making my running and cycling stronger. By having strong gluteals you are able to release less pressure on the other muscles and ligaments as they are not required to work as hard therefore lessening the risk of injury.

If anyone wants anymore information regarding this please let me know.

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Anything that will help with increasing leg and hip strength and that will stop my ongoing leg injuries / issues - I'm up for.

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This topic has been talked about multiple times on this web-site already. Some coaches have even been building not just glute strength exercises, but also core/hip stability exercises into the programs of athletes for ages. :lol::lol:

 

Nonetheless, it's a topic worth raising again...but to also mention that glute strength is nothing if you don't also have the neural glute activation pathways working...

Edited by CEM

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I think you need to be wary about working on particular muscles in isolation, given that when you are running you shouldn't be telling yourself to activate and/or release these muscles. Instead you should be a focusing on the correct movement.

 

You will probably get more benefit by including some squats into your program as well as incorporating core/stability exercises as suggested by CEM.

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Is anyone willing to outlien a good basic stretch and core routine that can be done at home a few nights a week - say one specific session and 2-3 quick after training sessions (by that I mean 1 1 hour session and 2 30 min sessions)

 

I would be thinking and I know I am wrong thus asking

 

Bridges

Supermans

Pushups

Situps

leg raises

Squats

 

no idea about reps and rest

 

Thanks to anyone willing to offer some advice

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Fitness buddy wants us all to smash our glutes down by the beach with army pants and boot camp shirts. Then we can all run like personal trainers with beautiful arses perfect posture but shit slow and uncoordinated- like most of the pt's do :-)

Edited by Jimmy C

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Fitness buddy wants us all to smash our glutes down by the beach with army pants and boot camp shirts. Then we can all run like personal trainers with beautiful arses perfect posture but shit slow and uncoordinated- like most of the pt's do :-)

 

 

Hey Jimmy C

 

I am a runner not into bootcamps. I focus on running as core stability as major emphasises in my personal trianing. I am against those pretty little trainers in gyms that stand around and give directions, I believe in doing the sessions with your clients and leading by example.

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Hey Jimmy C

 

I am a runner not into bootcamps. I focus on running as core stability as major emphasises in my personal trianing. I am against those pretty little trainers in gyms that stand around and give directions, I believe in doing the sessions with your clients and leading by example.

I knew a PT that took that approach. 8 hrs of running daily with client after client caused him major injury and a very short career in PT :lol:

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Please explain what you have developed and have found successful through your work involving gluteal strength area... that might help raise the interest a bit more

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Is anyone willing to outlien a good basic stretch and core routine that can be done at home a few nights a week - say one specific session and 2-3 quick after training sessions (by that I mean 1 1 hour session and 2 30 min sessions)

 

I would be thinking and I know I am wrong thus asking

 

Bridges

Supermans

Pushups

Situps

leg raises

Squats

 

no idea about reps and rest

 

Thanks to anyone willing to offer some advice

 

Hey Bunny,

There is a really good DVD called the athletes guide to yoga. It is broken up into heaps of different sections, eg Core strength, (static and active) hamstrings/glutes, etc etc. It basically allows you to do different parts of your body relevant to triathlon each section takes about 5-8 mins. Preseason I was doing 2-3 each day. You can learn alot from this DVD and it gets to the point where you don't need it playing, you just use the appropriate strectches/poses when you need them.

http://www.endurancefilms.com/store/produc...mp;bestseller=Y

Might be able to help if you don't want to buy it yourself :lol::lol:

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Guest Animal

Core "strength" would have to be the most over-rated of factors influencing performance...

 

It gets WAY more attention than it desrves.

 

Lack of core strength gets the blame for more injuries than it deserves.

 

Sure there may be a time and place for specific rehabilitative exercises.

 

CEM is on the money regarding activation. (So some exercises that assist in reminding your muscles they have a job to do).

 

It's interesting observing the "imbalances" in individuals when you watch them train or race. Symmetry is rare.

 

Having said that - I'm a big fan of being what I call "fit for life".

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I am a Fitness Specialist and have been trialling a gluteal strengthening program I develop and have found success in it making my running and cycling stronger. By having strong gluteals you are able to release less pressure on the other muscles and ligaments as they are not required to work as hard therefore lessening the risk of injury.

If anyone wants anymore information regarding this please let me know.

 

Academic qualifications and last three jobs please. I just want to know you're not some knob with a Cert III.

Edited by oldave

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Guest Animal
I am against those pretty little trainers in gyms that stand around and give directions

 

 

There's many that wish they were against them too.... :lol:

 

I think the PT and gym worker crowd are fantastic people. They typically genuinely care about health and fitness and just want to help others. Sure there are some real wankers etc in there but it's not like triathlon and running don't have their fair share. They might not be "experts" but we all have to start somewhere. they're just doing their best.

 

There's a few of those boot camp folks getting around where our group trains and they seem like really nice people.

 

One thing I find amusing though, is that a lot of the boot camps around town have now resorted to doing lots and lots of running. So that tells me they do know something - running is the best!

 

Welcome to the forum FB.

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Fitness buddy wants us all to smash our glutes down by the beach with army pants and boot camp shirts. Then we can all run like personal trainers with beautiful arses perfect posture but shit slow and uncoordinated- like most of the pt's do :-)

I guess Im not the only one that thought that :lol:

 

Oh, and tell us the price son :lol:

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Hello all, it seems this topic has raised some interest.

 

My program for Gluteal Strength plus will include a Core Routine for $25.

The glute program is a 6 week progression - then maintenance

The core program is a continual program to implement into any program.

 

All the best

 

FITNESS BUDDY

Diploma of Fitness

Certificate IV in Fitness

Exercise Rehabilitation

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Guest Animal

TriTrade

 

You really should have been up front from the beginning. You did ask if anyone wanted information to let you know. Usually that means you are hear to share something. (There are lots of folk that share things here).

 

Whilst there is nothing wrong with you wanting compensation for sharing your "program" that is the kind of topic/thread that belongs in TriTrade section from the beginning.

 

It can be a tough crowd in here sometimes. They always pick on me! :lol::)

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It can be a tough crowd in here sometimes. They always pick on me! :lol::)

But you're just a cute, furry little thing who's not likely to bite back!!! :lol:

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$25!!! Great -bargain for a beautiful arse. I'll bring my black shorts and polyester polo shirt with "Trainer" on the back

 

can we randomly practice punches after we finish our dynamic lunges and patented hip extension exercises whilst balancing on a blow up ball?

 

when fitness buddy sees someone steaming past at 3m/k he'll know they've already done the program

 

sorry FitnessBuddy ...sure you mean well.......just cant help taking the piss

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Hey Jimmy C

 

I am a runner not into bootcamps. I focus on running as core stability as major emphasises in my personal trianing. I am against those pretty little trainers in gyms that stand around and give directions, I believe in doing the sessions with your clients and leading by example.

 

new to personal training?? i used to do all my sessions with my clients

 

Now i just look pretty standing in the gym giving directions as its just not possible to do 50 sessions a week and still function

 

I do believe in of course doing every session you make your clients do. just not repeating it for 5 hours straight.

 

I'm also curious of this glute program you are talking about

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Interesting idea.

 

I definately have a stronger right leg compared to left. I have been thinking about doing some specific one legged drills to get my left leg up to speed.

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I am a Fitness Specialist and have been trialling a gluteal strengthening program I develop and have found success in it making my running and cycling stronger. By having strong gluteals you are able to release less pressure on the other muscles and ligaments as they are not required to work as hard therefore lessening the risk of injury.

 

 

Just out of curiosity, what reduction in injury do you propose with the implentation of your training program.

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Just out of curiosity, what reduction in injury do you propose with the implentation of your training program.

 

 

Have discovered due to having strong gluteals in reduces the strain on the smaller muscle groups (gastronemius, hamstrings etc). In particular the hamstrings are given a great benefit form stronger glutes. You run from your hips and most movements in running begin from the hips so the glute muscles initiate all movements

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Have discovered due to having strong gluteals in reduces the strain on the smaller muscle groups (gastronemius, hamstrings etc). In particular the hamstrings are given a great benefit form stronger glutes. You run from your hips and most movements in running begin from the hips so the glute muscles initiate all movements

 

 

Sorry in advance if this doesn’t make sense, I’m really tired

 

I completed a little bit a research at UNI today after my exam, upon the benefits of gluteal strength training on the reduction of injury. The little that I did read indicated that proximal muscles weakness such as the glutes, appears to be a risk factor for lower extremity athletic injuries. Such as (ITB syndrome, ACL tears, patellar pain, knee arthritis, ankle injuries and knee ligamentous). Though this relationship is not fully understood. Thus research has been proposed to determine the effectiveness of gluteal strength training.

 

Such injuries that May benefit from gluteal strength training include

 

ITB syndrome – is caused from repetitive friction of the iliotibial band sliding across the lateral femoral condyle

 

It is hypothesised that weakness within the gluteus medius (deep to Gluteus Maximus) causes tightness within the ITB and also the tensor fascia lata (a muscle which is superiorly or higher up the thigh than ITB). Thus some people conducted a study which found that runners with an ITB issue had weak hip abductors (such as gluteus medius). Consequently these researches conducted a six week rehab program involving strengthening hip abductors, which lead to 22 of the 24 injured runners being pain free and had returned to running by the end of 6weeks. BUT can’t take these results for gold as there was only small subject numbers.

Also it must be noted there are other factors which influence the onset of ITB syndrome

 

I will write some more tomoz, when im not so tired

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Have discovered due to having strong gluteals in reduces the strain on the smaller muscle groups (gastronemius, hamstrings etc). In particular the hamstrings are given a great benefit form stronger glutes. You run from your hips and most movements in running begin from the hips so the glute muscles initiate all movements

 

Got any references?

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