Adam Innes Performance

🏃‍♂️ THE 3-PRONG HAMSTRING SYSTEM 🏃‍♂️

Most athletes train their hamstrings.

Few athletes train ALL aspects of hamstring function.

A Nordic.
An RDL.
A Leg Curl.

They’re all great exercises…

But they’re not training the same thing.

That’s why I like to organise hamstring training into 3 distinct buckets:

🟠 DISTAL BIAS
Knee-dominant hamstring work.

🔵 PROXIMAL BIAS
Hip-dominant hamstring work.

🟣 INTEGRATED BIAS
Exercises that combine hip and knee function at higher velocities.

📅 PRE-SEASON

I typically train hamstrings 2x per week.

My goal is to expose athletes to:
✔ Distal
✔ Proximal
✔ Integrated

while also progressing through:
✔ Eccentric
✔ Isometric
✔ Dynamic / High-Speed Concentric

📅 IN-SEASON

I simplify things.

Usually 1 session per week.
Usually 1-2 exercises.

The emphasis changes throughout the season based on:
✔ Injury history
✔ Strength deficits
✔ Individual needs
✔ Training load

But regardless of the exercise selection…

⚡ NOTHING REPLACES SPRINTING ⚡

Strong hamstrings are important.

Resilient hamstrings are important.

But the ultimate goal is fast, resilient hamstrings that perform at speed.

What would you add to the system? 👇

🏉 HIGH-PERFORMANCE NUTRITION

Most athletes overcomplicate nutrition.

They chase:
❌ The perfect diet
❌ The latest supplement
❌ The newest trend on social media

Meanwhile, the best athletes focus on the fundamentals.

🥩 Protein for recovery and muscle growth

🍚 Carbohydrates to fuel training and performance

🥑 Healthy fats to support hormones and overall health

💧 Hydration to maintain performance and recovery

😴 Sleep to maximize adaptation and recovery

The goal isn’t perfection.

The goal is consistency.

Nutrition won’t win the game.

But poor nutrition can absolutely make you lose it.

✅ Eat enough

✅ Drink enough

✅ Sleep enough

✅ Be consistent

Keep it simple.

Recover better.

Perform better.

👇 Which area do you think athletes struggle with most: Nutrition, Hydration, Recovery, or Sleep?