Glute POWER — Weekly 3×1

In this edition:

• Why glute power—not just strength—drives performance
• How to connect the dots with triple extension
• The kettlebell swing as your bridge to explosiveness

Let’s dive into it.

Lifting heavy, slow weights is important. But it’s not enough. Sport happens fast.

Many athletes:
• Build strength
• But can’t express it quickly

Power = Force × Velocity

If you only train force (heavy lifting), you’re missing half the equation.

You need to train your glutes to:
• Produce force
• Produce it quickly

Enter the kettlebell swing - scroll to part 3!

This is one of the most important concepts in sport.

Triple extension = hips + knees + ankles extending together

It’s how you:
• Sprint
• Jump
• Change speed

The best way to train it?

➡️ Plyometrics (see our deep dive HERE)

Plyometrics:
• Train timing and coordination
• Build elastic energy
• Reinforce full-body extension

• Jumps
• Bounds
• Short sprints

Keep them:
• Low volume
• High quality

PRO TIP - start cautiously - refer to our deep dive above.

Olympic lifts are fantastic, but we know they are not for everyone.

• Glutes (primary driver)
• Hamstrings
• Posterior chain coordination
• Core and trunk stability

• Trains explosive hip extension
• Reinforces proper hinge mechanics
• Builds power without excessive fatigue
• Transfers directly to sprinting and running

• Faster, more powerful stride
• Improved force production
• Better rhythm and timing
• Increased efficiency

• Start: 3–4 sets of 8–15 reps
• Focus:

• Snap the hips forward

• Let the bell float (don’t lift it with arms)

• Maintain a strong, neutral spine

• Progress:

• Heavier load

• More explosive intent

• GLUTE DEEP DIVE
• HIP FLEXOR SERIES

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