Perform these workouts five days apart. On your first sprint session, work your way up to four 100-meter sprints at 80% max-speed. On your second sprint session, work your way up to two 100-meter sprints at 90% max-speed. On your third sprinting session, work your way up to one 100-meter sprint at 100% max-speed. Have a buddy bring a stop-watch and see if you can set a personal record- Brett Contreras
Brett Contreras (see original here) suggesting borderline bro science on sprinting for better butts. Good points but the application is a bit untested and this could spell injury.If the above is suggestion from training from guys in the trenches this is another case for friendly fire. In a previous discussion on this topic, Davan commented on the eccentric action of the glutes being important in triggering a cascade of important adaptations. He is correct. One of the issues with strength exercises or plugged in modular corrective work by wannabe PTs is that eventually sprinting, cutting, jumping, and throwing still needs to be done correctly. Low back issues are often correlated with foot pronation distortions and foot strike can feed positively or negatively to glute recruitment. Sprint postures and specific rhythms must be used or you will find the same problems down the road. While not ideal, the olympic lifts sweep the entire kinetic chain and recruits the entire subsystem. Poor lifting mechanics can overload the anterior system and decrease glute recruitment, therefore forcing those that follow the Boston Stomp Method to be slaves to corrective measures. The basic lifts are not easy and requires slow and safe improvements.
[Credit Photo of Olympic lifter with anterior bar path from Mike Boyle youtube]