Speed Training: Improving Acceleration for Optimal Performance

Speed Training: Improving Acceleration for Optimal Performance
1 December 2008 72 views No Comment

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Introduction

The ability to accelerate is an important quality to possess in sports such as Track athletics, Rugby, American Football, Soccer and Basketball.
The worlds fastest men (Usain Bolt, Asafa Powell, Tyson Gay), and women spend a large amount of their time training to hone this most important of skills. The ability to accelerate allows Rugby players like Brain Habana, Jason Robinson and Jos Lewsey to evade the opposition. In this post, we will analyse the mechanics and major muscles (also known as prime movers) fundamental to high performance acceleration. We will then suggest training methods to develop this most important quality for speedsters of all running sports.

Description of acceleration mechanics

At the start of a run or sprint, athletes have to assume a favourable position to accelerate their body. This position is characterised by a lean forward with the support or drive leg behind the body. An example is the start and acceleration position of the 100m in Track and Field. The acceleration mechanics can be characterised by a long stance phase and a floating phase that is short.
This position allows the athlete to apply more force and recruit muscle mass to overcome gravity.
Starting and acceleration differ enormously from constant speed or maximal speed. The foot spends a longer time (circa 180-250ms) on the ground and because of the lack of pre-stretch of the achilles tendon (relative to the constant speed phase) muscular strength is a significant factor for success. This type of strength is classified as explosive muscular strength. The foot is in a flatter position when making contact with the ground with very little rebound. Constant speed is characterised by a reactive action relying on the stretch-shortening of tendons, ligaments and muscles. The difference between the two phases of sprinting are the reasons why a sprinter can be world class at 60m yet an also run at 100m. Obviously the 100m requires a longer constant speed phase encompassing phases of maximal speed.
Fig 1:The correct body form and position for optimal acceleration

Fig 1:The correct body form and position for optimal acceleration

Biomechanics

At the start, when the body is hanging forward, the back must be kept stiff and straight without any rounding, this is true for all acceleration patterns regardless of the sport in question. The lean can be achieved by bending the spine with a slight pelvic tilt (bending at the waist). Rounding of the back will weaken the role of the back muscles responsible for keeping the body and spine straight. The muscles responsible for this role are the erector spinae. A slight bend in the back at the waist allows the ES to participate in acceleration yet a rounding of the back diminishes the response. The ES is capable of rotating the pelvis and so can transfer energy through the pelvis, using the pelvis to aid the legs to apply force to the ground. The strength of the ES and latissmus dorsi is crucial in aiding an athlete to maintain the lean during acceleration. The stronger the dorsal and erector muscles the longer the athlete can hold the position and so prolong the acceleration phase. An often ignored but crucial area for success in acceleration is the development of upper body strength. Arm action can contribute to the force applied by a sprinter to the track. Fast explosive arm drive allows a stabilisation of the body but also takes advantage of the global workings of the central nervous system. As you move your arms explosively, the signals sent to the prime-movers also spill-over to the legs. The more forceful and explosive the arm drive, the more forceful and explosive will be the leg drive. Muscles of the shoulder complex and the upper back along with arm muscles contribute to stability and propulsion. The latissmus dorsi, trapezius, and deltoids are the prime movers in the arm drive, helping to mobilise the shoulder joint. Strong biceps and triceps will aid acceleration of the arms also. Quick mention should also be given to the neck. The neck has to be in line with the back, without bracing of the neck, the head alignment will cause acceleration to be less efficient. A neck brace used by boxers could come in useful for developing neck strength, this in particular will favour Rugby players in particular when they are tackled by the opposition, the neck will be able to react faster on impact to protect the spine.
Fig 2: The major muscles involved in acceleration

Fig 2:The major muscles involved in acceleration

Push-off can be strengthened by extending the ankle, knee and hip joint simultaneously; this is also known as triple extension. Hip and knee extension are compatible at stance phase and so the role of the rectus femoris is decisive in the acceleration phase. In short, the RM acts as a transmitter of energy between the two joints. The gluteaus maximus and quadriceps are the engines that generate force during the acceleration phase. The gluteaus maximus transmits its force to the knee through the ilio-tibial band and through the rectus femoris. The gastrocnemius transmits force from the knee to the ankle joint. The gastrocnemius acts very differently from the constant speed mechanics of sprinting, it has no rebound and so the muscle fibers in the gastro have to be able to provide the necessary forces.
During the acceleration the generation of force is the most important factor. A runner has to maintain stretch forcefully because a fast stretch wouldn’t allow enough time for application of muscular explosive strength. Thrust forces are more horizontally directed than running at constant speed. Inter-muscular co-ordination is very important. During acceleration, there is no pre-loading of hamstrings and outer pendulum swing of the leg. What takes place on the ground is decisive during acceleration and what takes place in the air is decisive at max speed. There is little landing energy to process during the stance phase of the acceleration and so greater force can be generated
The optimal angle for acceleration is 45 degrees but stronger athletes can manage more acute angles for the initial strides. Whether a sprinter, rugby player, soccer player or, the optimal angle of 45 degrees is the ideal but as the athlete becomes stronger, a more acute angle can be utilised.

Arm action should be vigorous and purposeful, with an emphasis on the shoulder joint. The head should be in line with the back, but in team sports, players need to see the opposition and team members and so it is not a hard and fast rule.

Exercises to develop the qualities of acceleration.

As mentioned earlier in this post, the acceleration is determined by the strength qualities of the prime movers and the angle of the body in relation to the ground.
To develop explosive muscular strength, there are many methods that can be utilised. Each can replace or compliment the other, but the most important quality to possess is high levels of maximal strength. There is no conflict between the possession of maximal strength and the acquisition of explosive strength. A higher level of muscular strength allows an athlete to readily obtain explosive strength. Below, you will find a range of possible methods for developing acceleration mechanics and strength.

Resistance training

Resistance training is the most popular means of obtaining strength and power in modern sports training. Resistance training can be used to develop maximal strength efficiently. A Load of 80-100% is sufficient to develop maximal strength. Loads can be set serially with optimum recovery of 2-5 min’s. The longer recoveries are needed for heavier loads. Most experts espouse this percentage range as ideal for developing max strength but, the key to developing maximal strength is to use a LIMITED range of reps. Regardless of the percentage, 2-3 repetitions are more effective than 5-6 repetitions. This is not an uncommon practice amongst power lifters and Olympic weight lifters. Resistance training should be undertaken for both upper and lower body. In particular, the shoulder complex should be targeted. A sequence of body building>max strength>power>strength/power endurance should be followed with each phase lasting approximately 2-3 weeks.

10-60m sprints
Sprint runs done over 10 to 30m will improve acceleration over time. Technique must underpin these runs over the set distance. A technical model for acceleration must be emphasised. An example of a session might be 2×3x30m sprints with 2 min’s between rep’s and 5 min’s between sets. 60m sessions can consist of 3×3x60m with 3 min’s between runs and 6 min’s between sets.

Resistance training

Speed squats
Speed squats are deceptively taxing, but also fun as well. The aim is to complete a set amount of reps in the shortest time possible. This brings an element of direct feedback into play for the athlete. A bench that allows the lifter to assume a position where the top of the thighs are parallel with the ground is utilised to standardise the exercise. A set amount of rep’s for example 5 repetitions, could be chosen for the session. Consequently; every weight used onwards is completed with five repetitions. The time taken to complete each set is recorded. This allows the coach and trainees to monitor their progress session by session. As progress is made, a noticeable pattern will reveal itself. The time taken to complete a lighter load in say session 1 will be the time taken to complete a much heavier weight in session 10 for example.

Depth jumps
Depth jumps with or without a rebound can also be used to develop maximal strength. The tension experienced by the extensors of the legs can exceed 3x bodyweight. The optimal height for developing maximal strength is 0.75-1m. A rebound is not necessary for the higher boxes, here the athlete can jump and hold the landing position for approximately 3-4 sec’s. Sets of 6-8 rep’s, done continuously, with a set recovery of 5-7 min’s are ideal. Lower boxes should be used until the athlete feels ready to increase the height. All depth jumps should be done with a double foot take off and landing.

Box jump ups
Box jump ups are an expression of explosive concentric strength. They are the opposite of depth jumps, where the emphasis is on developing muscular eccentric strength upon landing. Box jumps positively influence concentric actions and recruitment of muscle. The aim of the exercise is to jump two-footed onto as high a box as possible. The world’s most explosive athletes, weight lifters are capable of jumping on 2m+ boxes.
Box jump-ups should be done in sets of 3-4 with 8-10 rep’s and a recovery of 5 min’s recovery.

Vibration training
Vibration training is a very new method of training. This type of training can be used to develop maximal, explosive and reactive strength. Gains are most noticeable when developing maximal strength. If done properly, vibration training can add 20-40kg onto a squat in a short space of time. An optimum frequency needs to be chosen for each athlete. An EMG machine is inbuilt into the best vibration platforms. Duration on a vibration platform can be anything from 30 sec’s-2 min’s.

Jump squats with barbell
Jump squats with a barbell of 30-50% of maximum can also be used to develop the explosive strength needed for quality acceleration in athletes. The athlete positions the barbell on their backs and completes a set of very intense and challenging jumps. Squat jumps should be done on a mat that absorbs the landing shock, protecting the spine from unnecessary trauma. No other exercise targets the quadriceps and gluteals so intensely in preparation for acceleration.

Sleigh and hill work.
Towing a sleigh is an effective method for developing strength and acceleration mechanics. The sleigh should be towed for 30m on a flat surface. To control the exercise, the maximum decrement in time should be 0.8 sec’s. For example if you are capable of running 3.8 sec’s for the 30m then when using a sleigh the time should be 4.6 sec’s. This will solve the problem of selecting the appropriate weight for the sleigh.

Hill work
Hill work is an excellent natural means of developing acceleration mechanics and strength. The steepness of a hill will help an athlete to get into the right position for acceleration. Hill work can be done incorrectly if the right instructions are not conveyed to the athlete. The aim of the exercise is to improve the extension of the ankle knee and hip simultaneously. The extension of all three joints is known as triple extension. In order to achieve this desired effect the athlete has to resist the urge to scurry up the hill. The correct technique is like a bound up the hill with a knee drive forward and a forward rotation of the hip concentrating on fully extending all joints on contact with the ground. The optimum gradient is no greater than 6%.
Fig 4:Training on an incline will aid transfer of the correct mechanics on a flat surface

Fig 4:Training on an incline will aid transfer of the correct mechanics on a flat surface

Conclusion:

Acceleration involves the use of many muscle groups to work synergistically. Concentric and explosive muscular strength is the determining factor. Technique is essential for utilising any gains made from increases in power.
A range of training methods can be used to develop the qualities needed for a better acceleration pattern.

M Newman: Strength Qualities of the 100m Sprinter

Strength Qualities of the 100m Sprinter

M Newman

To understand what is required to be successful over the 100m sprint, the event must be divided into three phases. The structure of the velocity-time curve is the same for every sprinter, over the distance. The three phases are the start-acceleration, maximal speed, and speed maintenance. Each phase is defined by physiological and biomechanical characteristics.

Velocity Curve of Elite and Beginner Athlete


Figure 1 the velocity curve of the 100m sprint showing the performance curve

Of an elite and beginning athlete with the phases of the elite sprinter identified.

The phases require slightly differing qualities of strength and technique. The purpose of this article is to concentrate on the strength requirements of the 100m sprint. Each phase will be discussed purely in terms of the dominant strength required.

100m Strength Qualities

Figure 2. The different phases of the 100m sprint and the body

positions that dictate ground contact and the different strength

qualities of the 100m sprint.

The start

Block clearance

The start of the 100m sprint consists of the block clearance and the first two strides proceeding. New research by Dr R Mann and the USATF has shown that elite sprinters whether male or female attain over 50-60% of their maximal velocity after the first two strides of the 100m sprint.

The block clearance requires a form of strength known as explosive isometric strength. This type of strength is expressed when a significant amount of resistance has to be overcome, example overcoming the bodyweight of a sprinter in the blocks. The duration of the front block push-off is approximately 200-300ms and the back foot is 150-180ms. This length of time allows the sprinter to generate explosive strength. There is no pre-stretch of the muscles before the push from the blocks, the start is initiated from a static position with no movement. The feet have very little rebound; instead they push and move away from the body on ground contact. At this point it must be emphasised that other forms of strength are required during this phase and other parts of the sprint; but the dominant expression of strength can be characterised as explosive strength.

Initial first strides

During the second stride, the explosive and maximal strength of muscle contractions, (rather than tendon action) is the performance limiting factor. Explosive isometric strength transitions into explosive ballistic strength. This type of strength can be generated in approximately 120-200ms (average contact times of the first two strides). The ground contact times of the first two strides are in the region of 120-200ms. Explosive ballistic strength is expressed when relatively small resistance (as the body overcomes inertia there is less resistance experienced during the acceleration phase). There is a definite stretch-shortening cycle during this phase dominated by muscular contractions. During the first two to seven strides, a stretch-shortening of muscle has a major part to play, but this stretch-shortening cycle (SSC) is much slower than the fast stretch-shortening cycle experienced at top speed in the 100m event. The prime movers (muscles responsible for most of the work done) are the gluteus maximus, quadriceps, calf and shin muscles.

Both types of explosive strength involving a slow SSC, can be developed using exercises that require a large amount of knee flexing, such as squat jumps, the squat, and sledge pulls to 10-30m, alternative bounds with full strength effort and jumps upward onto boxes. The pulling of an excessively heavy sledge will affect sprint technique. A heavy sledge may develop explosive isometric strength but not explosive ballistic strength, which is needed for the two to seven strides after block clearance.

The acceleration phase

The acceleration or transition phase commences after the first two strides of the 100m sprint. This phase starts around 10m and ends at the 50m mark. Ground contact times fall in a range of 70-110ms. Such low ground contact times are too short for the athlete to apply maximal or near maximal explosive strength. The faster stretch-shortening cycle during this phase is known as explosive reactive reflex strength or elastic strength.

The stretch-shortening cycle during this phase is so fast that the kind of speeds needed for applying force requires the activation of elastic tissue within muscles, and the greater use of tendons such as the achilles and the ilio-tibial band. Undoubtedly this type of strength is the defining quality of the fastest 100m sprinters.

The maximal speed phase

The maximal speed phase of the 100m sprint is reached typically between the 50-70m zone. Maximal speed is considered to be attained when 95% of the highest speed is attained. The phase can last until the 90m mark. Explosive reactive reflex strength, ballistic strength and isometric strength are the limiting factors during the maximum speed section.

The hip flexors, (the muscles responsible for the knee drive) require explosive ballistic strength. The muscles responsible for the knee drive generate a very large amount of strength and power. This type of strength is needed to initially accelerate the knee and the thigh when the foot leaves the ground to a position where the knee is furthest away from the body. Knee drive drills and exercises to develop the rectus femoris, iliacus and psoas muscle must be done. The psoas muscle is the most difficult to train, exercises that strengthen this muscle in a specific manner are needed.

The muscles of the mid-torso warrant a special mention. This part of the 100m sprint requires isometric strength of the mid-torso muscles. During the maximal speed phase, the muscles of the mid-torso must stabilize the pelvis and maintain the upper body in an upright position. The twisting action experienced by the mid-section requires explosive isometric strength endurance. Stability of the pelvis is crucial for acquiring a favourable sprint position. The conditioning of the ilio-psoas, abdominal oblique, and erector spinae is a must for attaining high speeds. This can be developed using a variety of exercises and sets of high repetitions. Use of isometric holding exercises and dynamic repetitions are the way forward. Some elite sprinters achieve this prerequisite through high repetition abdominal work-outs with repetitions totalling 1,000 in a session.

The ability to generate strength in high stretch-shortening actions is limited by the conditioning of the hamstrings, calves and achilles tendon. Greater strength during this phase doesn’t transfer to greater speed if muscle viscosity is too high. Shorter inelastic hamstrings that are less supple are a limiting factor in this phase. Strong but supple hamstrings are necessary for attaining a higher level of maximum speed.

The lower legs of a sprinter must generate a large vertical force. These large vertical forces can only be developed by compliant (easy to stretch) tendons and stiffer muscles. Muscle stiffness in the context of the fast SSC experienced by the 100m sprinter has nothing to do with flexibility. This type of stiffness relates to the ability of the muscle to resist elongation.

The performance of the muscle-tendon complex (MTC) is crucial for attaining and maintaining high levels of maximal speed. Stiffer muscles and compliant tendons are needed. A more compliant tendon will allow muscles to be stiffer.

Using the example of a long thin and a short thick elastic band may help. A long and thing elastic band is very easy to elongate (stretch). The long thin elastic band requires less energy to stretch; and is able to recover more of the energy during the shortening phase. A shorter thicker elastic band will be much stiffer. It will require greater energy to stretch and will shorten at greater speeds but could loose more energy in the form of heat.

A long and thin tendon will be able to cycle faster between stretching and shortening and do more stretch work saving muscles such as the hamstrings from doing stretch work*. Some energy is lost when the elastic band shortens.

It is commonly held by many that muscles lengthen or work eccentrically during the initial ground contact and shorten or work concentrically during toe-off (Figure 3). Evidence from recent research has shown that muscles contract isometrically. An isometric contraction is when a muscle applies force but there is no change in length. A concentric contraction involves muscle shortening, and an eccentric contraction causes muscle to stretch.

Muscle is less efficient when stretching and shortening in comparison to tendon. Over the same distance of work, muscle is less able to reclaim energy required for stretch-shortening. Muscle generates heat and requires ATP to contract. Tendons in contrast can stretch and shorten on impact due to gravity.

A muscle is able to produce greater forces and uses predictable energy levels when it maintains constant (isometric) tension. It uses energy faster when shortening (concentric) and slower when stretching (eccentric). Muscle uses more energy when stretch-shortening than when doing the same amount of work isometrically.

As muscle power increases, the relative cost of work by concentric muscle action also increases. The benefit of using stored energy becomes a priority.

A muscle that is stiff and less compliant will work better during the ground contact time of the 100m sprint because it allows tendons to do most of the stretch-shortening work while applying force isometrically. The muscle then requires less phosphates and glycogen to do work.

Muscle can’t compete with tendon elasticity; a muscle that is stiffer will be able to maintain tension and resist stretch-shortening much faster at ground contact. The muscle will use less energy due to less work done and generate more force. The trade-off means that tendons need to be more compliant to allow muscles to be stiffer.

Muscle stiffness and tendon compliance can be trained using general weight training, plyometrics and sprint training on softer as well as harder surfaces. In particular, bounds and hops over obstacles with an emphasis on the vertical component are the most important for developing the reactive reflex strength for this phase. A heavier athlete will generally need to develop greater reactive strength than a lighter athlete. Even the 100m sprint is a weight limiting event. An emphasis on hamstring strength and power training is fundamental. Supple (less viscose) but stronger hamstrings will be able to generate the necessary strength at maximal speed.

Hamstrings and Muscle Tendon Action

Figure 3. The muscle tendon complex of the hamstrings, gluteus maximus, calves and achilles and iliotibial band.

The speed maintenance phase

The speed maintenance phase involves a mix of different strength qualities. Explosive reactive strength is still dominant, but a certain level of strength endurance comes into play. This is less so for faster sprinters because the maximal speed phase occupies a larger section of the overall sprint (refer to Figure 1). Contrary to the commonly held belief, lactic acid and lactate are not responsible for the fatigue experienced during this phase, in fact the faster and more powerful the athlete the larger the production of lactic acid and lactate. The body has the ability to convert lactic and lactate back into energy. During this phase, most of the phosphate pool would have been depleted. A larger percentage of energy will be provided by anaerobic glycolysis to maintain muscle stiffness. Blood lactate levels measured after the 100m sprint range from 7-15 mmols. Once again the greater the muscle stiffness the shorter the speed maintenance phase.

The central nervous system (CNS) which consists of the brain and the spinal column are likely to be the reason for the fatigue experienced at the end of the 100m sprint. The neural fatigue will happen regardless of the calibre of sprinter or the performance attained. Lowering of dopamine in the brain, and depletion of chemicals in the nerves are likely to decrease the rate and size of impulses travelling to the muscles.

CNS resilience can be improved through strength endurance and sprints to improve speed endurance. Adequate nutrition including amino acids can help lessen CNS fatigue over time. Runs that place a load on the CNS such as differential sprints, and ins and outs will develop the necessary CNS resilience for the 100m sprint.

Velocity Time Curve


Figure 4. The phases of the 100m sprint and the strength qualities needed.

The 100m sprint requires different types of strength in each phase (Figure 4). To be successful in the 100m, these differing types of strength must be trained optimally to increase the potential for success.

*Incidentally, if tendons attached to the hamstrings are less compliant then the potential of injury to the hamstring muscle belly increases.

Mike Boyle: Is Sport-Specific Training a Myth? (excerpt)

Is Sport-Specific Training a Myth?
by Michael Boyle
Next Page | Pages 1 2


Strength training is and always will be a major part of the conditioning process for athletes. In fact, nothing seems to help sport performance more than the development of strength and power. This is great news for those of us who've made a career out of helping athletes reach those goals.

But even though we all agree about the importance of strength training, and even though there's some general consensus about the best ways to improve athletes' strength and power, debates have raged for years about the specifics. One particularly contentious debate is over the very idea that there are specifics for training players in individual sports.

Athletes and their parents or coaches love to hear that a particular exercise is good for a particular sport. It makes strength and conditioning specialists like me sound like we know what we're talking about, and it gives athletes confidence in our ability to help them with their individual needs.

Plus, let's be honest about this: The guys who write for fitness magazines love you when they're assigned articles called "The Best Exercise for Every Sport" and you can actually supply them with material that pleases their editors and helps them get paid.

So it's in my best interest to tell people that such things as "sport-specific training" and "sport-specific exercises" actually exist. But is it true?

Let's think about what we're asking here:

Say I'm training two high school kids. One's a cornerback on the football team, and one's a center fielder on the baseball team. Both are fast and would benefit by being even faster. Both would benefit by being stronger and developing more power. Both want to add some muscular size, but not at the expense of their speed or agility. Do I train them differently, even though their goals are basically the same?

In the most fundamental sense, the answer is no. The best methods to develop speed and power are somewhat universal.

However, there is a catch. Although it's dubious to say that certain exercises are better for certain sports, I think it's fair to say that some exercises are worse for athletes who play particular sports.
Best Exercises for Size and Strength

You need more strength and power in some sports, but the way you build it doesn't change.

TL Mar 2, 2009 Mon

I have now tried the smoothie idea. Bananas, nuts, peanut butter, protein powder seem to do the trick. I am waiting for the flax seed. Right now I am thinking of whether I should train today and treat Wednesday like there's no track meet. I think I shouldn't because there might be a higher chance I'll get injured.

Decision: Train.

TL Mar 1, 2009, Sun

Density Training
Standing Horizontal Rowing 8x8x45
Dorsiflexion 8x10x25*
Back Elbow Raise 8x10x30
Side Bends on RC 3x10x25

1 min rest between sets
*Crocs!

RFD Training > Maximal Strength Training

I’ve watched and observed countless times how people and athletes who don’t focus on what their max strength is completely shock those weight room people and obliterate athletes who focus only on strength. Max strength is great, but RFD and Power are more important to athletic success because they have a bigger effect on what impulse/acceleration is generated during movement. I am not saying there is no Max Strength work in my weightroom activities for athletes, it more important to me with new athletes I engage with, but by focusing on power (speed of movement) a coach creates high force and high velocity movements. While strength only works on improving high force movements with no respect to velocity or time dependency.

Someone who takes at least 3s to lift a 600lb squat likely doesn’t have the functional strength to squat 400lbs x 3 in less than 6s time. However someone who squats 480lbs in less than 2s likely can squat 400lbs x 3 in less than a 6s timeframe. That’s a huge difference between the 2 athletes. In my observation people who are working max strength have a more limited transference of force application to different skills because their force generation has no time dependency and speed of movement is only variable because of force generating capabilities.

In my experience the main benefit (maybe only) of max strength work is neurological with summation of forces and thus very important earlier in development for about 4-6 weeks and needed only from time to time as needed on an individual basis possibly worked once or twice in a macrocycle or about 6-8 times a mesocycle which excludes testing days is sufficient to ensure max strength is improving throughout a mesocycle. In many training programs they are either almost totally max strength based or you work on max strength first and then as the season wears on it is displaced with power. I don’t see much benefit in either unless in the first instance you are a powerlifter. The ability to produce a greater impulse by applying a force for a longer time improves muscular endurance, but doesn’t improve the functional strength required to apply an effective impulse at an effective power to complete work during movement.

Also, Davan and I are the ones who see more eye to eye on this subject than yourself and Davan which is why I proposed the question to him. Although we may see more eye to eye it doesn’t mean we believe the same things.

TL Feb 28,

DLJ Up 4x5
DLJ (Up, Hor) 4x5
Ankle Jump 4x8
Clean 135,155,175,185,195, 205 x1 (missed)
Squat 5x5x225
Superset, Hip FlexionX5X195, Benchingx3x185, 5 sets