Hamstring Program: Reactive Strength

At Absolute, we structure all training around four fundamental elements:

Absolute Strength

Speed Strength

Reactive Strength

Joint Function

We believe that the synthesizing of these three special strengths and joint function enables athletes to consistently generate complex, high-performance movement solutions at the level of competition. This specific training focuses on the hamstrings as a key driver within the broader system that is the athlete.

Each week, we deliberately program both direct and indirect training targeting these four fundamental elements. The intent is to develop all four elements simultaneously—in conjugation, with the tissue specific training volume occurring within the hamstrings ecologies. 

For example, even though the neural network of absolute strength lives in the central nervous system—we stimulate its development through hamstrings biased training inputs like the rack pull and deadlift.

Joint Function Considerations

This protocol operates under the assumption that the trainee possesses functioning joints in the lower extremity—specifically at the hip, knee, and foot/ankle. We fully recognize that joint dysfunction is more common than not, and that optimal joint function is often absent in the majority of trainees.

However, we do not treat joint dysfunction as a limiting constraint for participation in this protocol. Instead, we strongly recommend undergoing a Functional Range Assessment to objectively evaluate joint function prior to engaging in this training—we recommend this assessment prior to any training.

Understanding the state of your joints ensures the effectiveness of this protocol and minimizes risk during stimulating training work. The nature of the joint as a complex system means dysfunction may go unnoticed, as compensations often mask limitations and dysfunction.

We highly recommend running conjugate in the clinic in parallel with this training to address any joint dysfunction identified via FRA. The basic chain of logic is as follows: treatment with a competent practitioner can rapidly normalize joint function within the first four weeks of this training phase—before external loading and the development of the neurological network of absolute strength are emphasized.