need a weight lifting program

what other muscles do they work?

 

For rotational strength I heard Full-Contact Twists were great.

 

from exrx

Muscles
Target

Hamstrings
Synergists

Gluteus Maximus
Adductor Magnus
Gastrocnemius
Sartorius
Gracilis
Popliteus
Stabilizers

Erector Spinae
Antagonist Stabilizers

Rectus Abdominis
Obliques
Tibialis Anterior

 

basically the core.

 

Use ab roller for training your core: http://www.youtube.com/watch?v=kjk8aqMP1xQ
They are heavy but i like them!

 

stabilizers arent being worked btw. so that cuts out abs obliques ect.

the other muscle ive never heard of. wtf is a popliteus?

 

http://www.rosstraining.com/articles/hardcore.html

He's got some other pretty good articles too.

 

[YT]57pv_1j4dH0[/YT]

watch this from 2:45 to see glute ham raises.

 

i know what they are, but i also know they arent compound movements.

To slicknick, deadlifts are important for any sport. so theyre good.

 

theres no need for a partner when doing glute-ham raises like shown in the ross video. if you cant make it up just push up from the ground.

 

not as simple

 

If you do it right, you'll take a lot longer than that. And 45mins is about how long it'd take. No need to be in the gym forever. Get a partner and never train to failure early on, in fact I never train to complete failure. Lift the weight as fast as you can and control the movement coming back down. You'll find it's harder to move the weight up fast in your last set or so, but the intent means it's just as good at getting you nice and explosive.