This 10-week program has proven to be overwhelmingly effective for athletes at all levels. Strength increases quickly, and the risk of a hamstring strain drops significantly.
If the program is followed, research has demonstrated that the risk of a hamstring strain is at least halved! Furthermore, it is easy to follow and can be done without any advanced equipment. The only thing you need is something soft to put under your knees and a training partner or something that can hold your ankles down.
In the first week, start with two sets of five repetitions. In week two, you have two sessions with two sets of six repetitions. In week three we increase slightly again to three sessions with three sets of six to eight repetitions.
Continue with three sessions of three sets per week but increase the repetitions to between eight and ten per set.
Maintain three sessions per week. Each session should now be three sets of ten to twelve repetitions. By now you will be strong and will perhaps have prevented a strain injury. Well done, but don't stop now! Continue training with this program.
The program consists of 3 levels of progression. When you master the exercise, you can move on to the next level.
Play video
The program consists of 3 levels of progression. When you master the exercise on the 1st and 2nd level, you can move on to the 3rd level.
Play video
The program consists of 3 levels of progression. When you master the exercise on all 3 levels, it is important to doing it regularly to maintain the effect.
Play video