For those of you wondering. For speed and power and creaating more force for any sport, Hex Bar Deadlift is the answer. .
To get more hamstring recruitment and strength, straight bar deadlift does the job. It also helps activate and strengthen the lower back muscles (erector spinae). both very important.
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Having kids try to regain initial strength as a beginner in wt.training has been a problem when their sport season starts. They suddenly disappear for 3-6 months and miss out of 1/8 of their strength development window. This could have been easily remedied by wt.training a minimum of 2x week in season.
If anyone wants to increase strength, size and muscular endurance, you may wnat to implement Back off sets into your program.
Back off sets are the final sets of an exercise, performed with a lighter weight than the main sets. A study explored the effects of a single back off set of each exercise in a workout, done with 50% of 1RM, when the main sets were done with 90% of 1RM. The greater volume of training provided by these back off sets caused a larger increase in maximum strength as well as size, but the most remarkable effect was on muscular endurance, which increased substantially when this single extra set of each exercise was used, but decreased slightly when it was not.
Hex bar vs straight bar.deadlift : Check out research
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