MoPro
TrainersEye · Hip & Hamstring Health
Hip & Hamstring AC
Trainer's Eye
Phase 5 · Speed and return · Session AC

Full speed.
Full range.
Full strength.

The hardest session in the programme — speed on top of everything built in the first four phases.

  • ACsession
  • P5Return
  • 12:00on the clock
  • — donecompleted

Strength at length

Eccentric training lengthens muscle fascicles and builds strength where the hamstring is most vulnerable — at long length.

Maintenance beats repair

One hamstring session and one carry a week hold thirty days of work in place. Stop, and it fades within weeks.

Imaging finds quiet change

Tendon and joint changes show up on scans in hips that do not hurt. Findings are not diagnoses.

Three couplets · two rounds · twelve minutes · hips that drive you

A

Sprint

Sprint in place + single-leg hop
A1

Sprint in place

60 s · slow reps

Maximum turnover with the knees high and the heels cycling under the hips.

Easier high-knee run  ·  Harder faster

R1R2—
A2

Single-leg hop for height

8/side · ×2

Hop as high as you can on one leg and land back on the same spot, absorbed.

Easier two feet  ·  Harder higher

R1R2
B

Hill

Stair sprints + split squat jumps
B1

Stair sprints

60 s · steps to beat

Up as fast as you can on the balls of the feet; walk down and repeat.

Easier walk up quickly  ·  Harder two at a time

R1R2—
B2

Split squat jumps

8/side · ×2

Jump from a split stance, landing in the same split — one leg leading each set.

Easier split jumps alternating  ·  Harder deeper

R1R2
C

Heavy still

Bounding + heavy single-leg RDL
C1

Bounding for distance

60 s · steps to beat

Cover as much ground per bound as you can while landing under control.

Easier shorter bounds  ·  Harder further

R1R2—
C2

Heavy single-leg RDL

8/side · ×2

Heaviest bag you can hinge with cleanly on one leg; three seconds down.

Easier lighter  ·  Harder heavier

R1R2

The clock

Round 1settle in — 70%, perfect tracking
0:00A1 → A2
2:00B1 → B2
4:00C1 → C2
Round 2own it — beat Round 1 by quality
6:00A1 → A2
8:00B1 → B2
10:00C1 → C2

Each couplet: 60 s scored → the loading set → 10 s to move on. Done at 12:00.

How to run it

  1. Speed is where hamstrings tear, so speed is trained last and trained properly.
  2. Build up: two fast sessions a week, never on back-to-back days.
  3. Any grab, twinge or tightness at speed — stop that session and go back one phase.
  4. Keep the Nordic and one carry a week for life. That is the maintenance dose.

Tick it off

MovementRound 1Round 2Best
A1Sprint in placeslow reps in 60 s —
A2Single-leg hop for height8/side
B1Stair sprintssteps in 60 s —
B2Split squat jumps8/side
C1Bounding for distancesteps in 60 s —
C2Heavy single-leg RDL8/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-HIPHAMSTR-AC