Posterior chain development starts with one thing, SPRINTING. Max speed. Acceleration. Both hammer the hamstrings in distinct and powerful ways. In acceleration, the biceps femoris long head takes the brunt.

Early-phase RFD in the hamstrings has even been positively correlated with acceleration performance. In max velocity sprinting, hamstring forces can exceed 9x bodyweight (Dorn et al. 2012), especially at long muscle lengths, an environment no weight room exercise can replicate.

But we can support sprinting with smart, biomechanically-relevant work… ➡️ Power-speed drills (like straight-leg bounds) build rhythm, reactivity, and introduce us to some faster velocities. Submax versions offer a nice bridge as well, especially in rehab.

➡️ Isometrics (overcoming and yielding), fast eccentrics, and traditional lifts (RDLs, bridges, hypers, back extensions, hip thrusts, etc.) help us target hamstring qualities (fascicle length) and potentially protect against strain.

And here’s a gem from Higashihara et al., 2010: “There were no significant changes in the timing of peak activation at speeds below 95% max… suggesting that complex neuromuscular coordination emerges only at near-max sprinting speeds.” Translation? SPRINT FAST!

Want to see how I structure it all, from sprint to accessory? Tap into one of my custom programs or grab a preset plan to see exactly how I sequence hamstring & speed work.

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those back extension moves hanging off the GHD by the ankles... i have a question: they kill my lower legs. weird faint pains around the achilles and foot after. i'd blamed running for it, but i eliminated these & the pain's gone. am i just incompatible or doing something wrong?