I’m looking for a program that emphasizes posterior chain strength/power. There are a handful of articles on favorite exercises for posterior chain on T-Nation, but this was the only one I could find that provided a sample program.
Anyone have thoughts on this? Anyone tried it - or something similar?
If you want “Power” you gotta combine “Strength” and “Speed.” This is the “Pull” day from an old article that uses the Pull/Legs/Push split. I didn’t run the whole thing, put the “Pull” days were awesome. You alternated between the Strength and Speed days, and it totally worked for me.
A-Week, Absolute Strength
| Exercise | Sets | Reps | |
|---|---|---|---|
| A | Power clean (from hang) | 5 | 4 |
| 2-3 progressive warm-up sets and the use the same weight for the work sets. | |||
| B | High pull (clean grip, from floor) | 4 | 3 |
| Start with the heaviest weight used with the cleans that preceded this exercise. | |||
| C | Partial deadlifts (from rack) | 3 | 3 |
| Start with the heaviest weight used with the high pulls. | |||
| D | Chin-ups | 3 | failure |
| Hold the last rep on the last set as long as possible. | |||
| E | One-arm DB row | 3 | 6-8/arm |
| Exercise | Sets | Reps | |
|---|---|---|---|
| A | BB snatch (from hang) | 6 | 4 |
| B | Power cleans | 5 | 3 |
| Start with the heaviest weight used with the snatches. | |||
| C | Snatch grip high pull (from rack) | 5 | 4 |
| Start with heaviest weight from cleans. | |||
| D | Speed deadlift (Westside style) | 3 | 20 |
| Use 20-25 % of deadlift 1RM. |
Also, for maximum effectiveness and personalization, remember the “Chain” part. You can make great gains on the “big” lifts if you target Your Own weakest link with “small” lifts.
Hams, glutes, low back, erectors, lats, mid traps, neck. Where is your Weakest Link?
This is kind of an interesting topic. I’ll also throw in: how you execute your exercises is huge. For instance, with no change to programming, you could make all your squats low bar, wide stance and all of a sudden be emphasizing posterior chain vs a high bar, narrow stance.
The following two questions will help you appraise this program:
Thanks for asking!
I think a more powerful posterior chain will support my jiu-jitsu training, especially but not limited to guard work, escapes from my back, etc.
With regard to metrics, I would look for gains in lifts like the hip thrust, good morning, and SLDL mostly - and largely in that order.
I’m trying to decide between a posterior chain-focused program on the one hand or just doing 5/3/1 with more posterior chain oriented accessory lifts on the other.
In that case, the program that has the most emphasis on your metrics - hip thrust, good morning, SLDL - and the least impact on your ability to train BJJ intensely, is the program you should do
Don’t forget broad jumps.
Weaker: Glutes, erectors, mid-trips
Stronger: Lats, neck
Hams somewhere in between, probably …
Good point. I’ve always done high bar, narrow stance.
Thanks - I’ve started doing box and broad jumps as part of pre-warmup activation with my last program (Easy Strength). Will continue it for the next one - whatever it is!
Something I’ve loved doing lately is superset vertical jump with squats and broad jumps with deadlifts. It serves as a good primer for feeling more explosive on the main lift right after.
hey, same here I also love these exercises thanks for supporting Dr Jambu Jain
Hip thrust, GM and stiff legs.
Don’t forget some bent over shrugs to hit those mid trap muscles, and it looks like you’re in business.