Howitzer Hamstrings

CJ Performance Healthcare

Coach
CJ Performance Healthcare

Sports are getting more and more intense...

Despite the increased knowledge in the area of sports performance, hamstring injuries are still seeing an increase across multiple sports leaving athletes out of the selection for game time on average of twelve-weeks.

Twelve-weeks without training, competing, and dominating.

Not only that, when athletes return from hamstring injuries, there probability of re-injury goes through the roof due to inadequate rehabilitation.

So let us help you prevent this in the first place

CJ Performance Healthcare have helped elite athletes from sports including football (soccer), mixed martial arts, and rugby, not only return to sport following a hamstring injury, but DOMINATE upon their return.

What's more, there is no point in having hamstrings that don't perform as well as they could. Hamstrings are essential for knee control, forward propulsion, deceleration, the list goes on.

This programme is designed to help those who have previously had a hamstring injury (or those with no confidence in theirs) to build STRONG, POWERFUL, and RESILIENT hamstrings alongside their normal sports practice or gym routine.

benefit-image-0
Be Confident
Confidence is key in the gym or on the field. Confidence in yourself, your team mates, and your own body. Be confident you can make the last ditch sprint in the final game moments knowing your hamstrings are up to the task
benefit-image-1
Be Powerful
The best athletes produce power. The hamstrings are a key factor in the amount of power you can produce on the field or in the gym. Trust in the process and your hamstrings will help you blow your opposition away.
benefit-image-2
Expert Coach By Your Side
Coaches who have worked in elite levels of sport including English football (soccer), mixed martial arts, and rugby. Use our knowledge to your advantage and get the most out of the programme. We strive off of your success
Features
feature-icon
Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Programming 5 days per week
Daily strength, conditioning, and skill training that’s accessible and challenging for athletes of any level or background
feature-icon
Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
feature-icon
Detailed, expert instruction
Coaches who will hold you accountable and provide the feedback you need to grow
feature-icon
Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Coaches and team will push you harder, know you better, and keep you going longer, all through an app.
Equipment
Required
Barbell // Bands // Open space // Kettlebell
sample week banner image
phoneMockup
Sample Week
Week 1 of 12-week program
Sunday
HH: GYM & OUTDOORS - Test Day

A1

Treadmill Work

1 x 5:00

A2

Run

1 x 5:00

B1

Counterbalance Squat

3 x 10

B2

Scap Dips

3 x 10

B3

Pull-Up

10, 8, 5

C

Romanian Deadlift (RDL)

4 x 1

D

Partner Nordic Hamstring Curl

3 x 1

E

Hamstring Bridge

F1

10 Yard Sprint

F2

20 Yard Sprint

F3

30 Yard Sprint

Monday
HH: REST

Conditioning

A

Rest Day

Take it easy today. Keep moving, but no need to lift weights or perform any high loading activity (running etc). Feel free to do some of the mobility exercises you have been prescribed recently. Just be sure to log them so I know what you have gotten up to.

Tuesday
HH: GYM - Session 1

A1

Dead Bug

3 x 1:00

A2

Goblet Squat

20, 15, 10 @ 22.05, 33.07, 44.09 kg

A3

Wall Run

3 x 0:30

B1

Isometric Lunge Hold

4 x 3 @ 15

B2

Isometric Mid-Thigh Pull

4 x 3 @ 10

C

Prone Banded Hamstring Curls

3 x 20

Wednesday
HH: Rest

Conditioning

A

Rest Day

Take it easy today. Keep moving, but no need to lift weights or perform any high loading activity (running etc). Feel free to do some of the mobility exercises you have been prescribed recently. Just be sure to log them so I know what you have gotten up to.

Thursday
HH: GYM - Session 2

A1

Bird Dog

3 x 0:30

A2

Pull-Up

3 x 10

A3

Scap Push-Up

3 x 15

B1

Forward Walking Lunges

3 x 25

B2

Banded Good Morning

3 x 20

C1

Bodyweight Step-Up

3 x 8

C2

Hamstring Bridge

3 x 12

Friday
HH: Rest Day

Conditioning

A

Rest Day

Take it easy today. Keep moving, but no need to lift weights or perform any high loading activity (running etc). Feel free to do some of the mobility exercises you have been prescribed recently. Just be sure to log them so I know what you have gotten up to.

Saturday
HH: Rest Day

Conditioning

A

Rest Day

Take it easy today. Keep moving, but no need to lift weights or perform any high loading activity (running etc). Feel free to do some of the mobility exercises you have been prescribed recently. Just be sure to log them so I know what you have gotten up to.

Coach
coach-avatar CJ Performance Healthcare

CJ Performance Healthcare is a team of elite coaches, physiotherapists, and healthcare providers bringing you the best quality of care, from wherever you are in the world.

closer-image-1
closer-image-2
Increase Your Hamstring Power And Resiliency

Don't wait for those hamstrings to pop on you

Get Howitzer Hamstrings
closer-image-3
FAQs
What Can I expect?
Session Duration: 30-60 minutes, 3-5 days each week Training Goal: Progressive strength and power exercises that translate to on field performance and hamstrings made of steel
I train A Lot For My Sport. Will This Programme Tire Me Out?
If you train a lot, hit up your coach through the app who will tailor your programme to make sure you don't over expend yourself.
When Will I See Results?
You will notice results in your hamstrings from about 4 weeks if you stick to the programme.
I Do My Own Gym Work, Too. Will This Programme Impact That?
Unlikely. The programme should integrate well. If it looks like too much, we can make amendments. Just hit up your coach in the app.
I have a questions that's not listed...
Email any other questions to admin@cjperformancehealthcare.co.uk with the subject 'Howitzer Hamstrings'
The Proof
verified-athlete-avatar Natalie

Gym Goer

Verified Athlete

"I started working with Callum about 15 months ago and am so pleased with the progress I have made. I was recovering from a hip injury and chose to work with Callum because of his broader experience with injury rehabilitation"

verified-athlete-avatar Ben

Recreational Football/ Soccer Player

Verified Athlete

"Callum was very knowledgeable about the injury, he made the sessions fun and in a way I was able to see improvements between most sessions. He also incorporated my rehab into my training by giving a structured weekly day by day plan of sport specific rehab and also strength and conditioning training"

verified-athlete-avatar John

Power Lifter

Verified Athlete

"The best thing Callum tells it how it is, doesn't just give blanket statements like "just don't exercise" and trys to get to the bottom of what has happened and comes up with a game plan to get you back to fitness the quickest... Highly recommended"

Howitzer Hamstrings