Vissers plans to work rigorously together with his fiancée to enhance his glutes and hamstrings.
Final up to date on October thirty first, 2024
Understanding with a major different can with accountability for well being and fitness goals. What occurs when one’s associate turns into a coach? For the 2024 Mr. Olympia Samson Dauda, it led to a Sandow Trophy. In early 2024, Dauda parted ways with his coach, Milos Sarcev, to coach together with his spouse, Marlena Gustowska — she turned the primary feminine coach of a Mr. Olympia champion.
Traditional Physique athlete Wesley Vissers adopted swimsuit, naming his fiancée, Marly Nooijen, as his coach for leg coaching on Oct.27, 2024. Vissers’ 2024 season was full of ups and downs; he received the 2024 Arnold Classic however ranked eighth on the 2024 Olympia. Nooijen works carefully with Vissers coach, Stefan Kienzl, to deal with lagging physique components successfully.
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The 2024 Traditional Physique Olympia
Wesley Vissers goals to reinforce his glutes and hamstrings, believing they maintain him again. He expressed disappointment together with his 2024 Olympia efficiency: “On the Olympia, I ate some humble pie,” Vissers acknowledged. “The putting is solely the putting I received. There’s all the time a motive for it, and once I take a look at my physique, the one half that basically must be labored on is the glutes and hamstrings, and we’re going to tear them aside.”
Wesley Vissers’ Leg Exercise
Earlier than starting his exercises, Vissers spends fifteen minutes stretching with resistance bands. (1) He and Nooijen imagine his improved mobility and flexibility will assist him obtain deeper squats since he’ll be higher suited to unlock his hips, interact his glutes, and stretch his hamstrings.
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Machine Hip Thrust
The hip thrust permits Vissers to isolate his glutes. He performs warm-up units earlier than aiming for eight heavy reps throughout two to a few working units. He incorporates heavier weights in a single session every week.
“No less than as soon as per week, we go fairly heavy; at the very least eight reps, and the opposite time 12 to fifteen to ensure we hit all of the rep ranges for the glutes,” Vissers said.
Leg Curl, Lifeless Cling, Reverse Hack Squat, & B-Stance RDL
Nooijen guided Vissers to mendacity leg curls, the place he carried out gradual and controlled eccentrics. After finishing a number of units, he transitioned to useless hangs to strengthen shoulder help.
Beneath Nooijen’s steerage, Vissers remoted his glutes throughout unilateral reverse hack squats, which permit for a deeper stretch. He accomplished 12 to fifteen reps throughout a number of units on the Gym80 machine.
Vissers defined that he adopted a B-stance as a consequence of a hamstring damage that affected his range of motion. Stretching his hamstrings whereas beneath load drives his hips again to interact the hamstrings extra successfully.
45-Diploma Leg Press
Vissers positions his toes large and angled outward in the course of the leg press to focus on his quadriceps and adductors. Shifting by means of his full vary of movement, he makes use of excessive foot placement to redirect the emphasis to his glutes and hamstrings.
“I stretch the quads all the best way down but additionally the adductors,” Vissers shared. “I would like them to develop as a result of that may give the phantasm of a much bigger leg in whole.”
Facet-Mendacity Leg Elevate
The ultimate train is deficit facet leg raises utilizing a one-kilogram ankle weight for added resistance to additional spherical his glutes. He lies on a bench sideways and lifts his legs in an arc from in entrance, passing from the bench above and behind his physique.
Following the leg exercise, Vissers stretched to cool down earlier than having fun with his post-workout meal. Having skilled since he was 14, Vissers understands that his glutes and hamstrings require a special method to maximise their potential.
“The true and solely method to make them develop is to coach with any person obsessive about making them develop,” Vissers asserted. “Nobody cares extra about making them develop than Marley.”
Reference
- Fradkin, A. J., Zazryn, T. R., & Smoliga, J. M. (2010). Results of warming-up on bodily efficiency: a scientific overview with meta-analysis. Journal of power and conditioning analysis, 24(1), 140–148. https://doi.org/10.1519/JSC.0b013e3181c643a0
Featured picture: @wesleyvissers on Instagram