Transcript Secrets of Single Leg Training - Nor

OBJECTIVES
- Learn the benefits of using Single Leg
Training (SLT) for all types of clients and
athletes.
- Discover the 3 types of SLT
- Go way beyond Bulgarians Split Squats,
Deadlifts and Pistols!
- Discover the Top Single Leg Squat, Deadlift
and Hybrid/Combo SL exercises used in the
Performance U training system.
Meet my best friend…
THE 3 TYPES OF SLT?
1. Single Leg Stance
2. Split Stance
3. Lunging/ Stepping
THE SINGLE VS. DOUBLE LEG TRAINING
DEBATE: STOP THE MADNESS!
- The Performance U approach to designing lowerbody strength training programs incorporates BOTH
Single Leg and Double Leg exercise applications.
- This debate is no different than arguing whether one
should eat fruits or vegetables!
- Today, we’re focusing on SLT!
THE BENEFITS OF SLT:
-
Allows us to build muscle & strength (bi-lateral deficit) with less overall
load on the spine.
-
Better looking legs and glutes (new training options for new muscle +
glutes have to work to keep you stable and in “good form” – Training the
unseen)
-
Improved (L:R side) muscle balance and joint control. (Injury prevention,
symmetry, use an assessment)
-
Uses the S.A.I.D. principle to replicate the force production patterns and
joint positions that can have a high (functional) transfer into movements
sports and during daily activities, which are one-side dominant.
“The concept of specificity, widely recognized in the field of resistance training, holds that
training is most effective when resistance exercises are similar to the sport activity in
which improvement is sought (the target activity). The simplest and most straight
forward way to implement the principle of specificity is to select exercise similar to the
target activity with regard to the joints about which movement occur and the direction of
the movements. In addition, joints ranges of motion in the training should be at least as
great as those in the target activity.”
Dr. Everett Harman, "Essentials of Strength & Conditioning.
We don’t use Pistol Squats
Looks cool,
but…
We don’t see
this body
position or
force-generation
pattern in sports
or life.
OUR TOP SL SQUAT EXERCISES
- Knee Tap Squats (walking
version)
- Bulgarian Split Squat (back
foot position) (Knee tap
regression)
- Pumps (w/ band under foot or
over neck)
- Lunges: Performance U Style
(forward, reverse, cyclic,
walking, deficit)
- Step-Ups:
Performance U style
OUR TOP SL DEADLIFT EXERCISES
- 1L DB RDL (progress to 2A
or to Barbell)
- 1A Cable RDL (mid or low
level)
- Landmine RDL
- Anterior lunges (walking,
split position)
- Lateral Lunge w/ Cross
Reach
OUR TOP HYBRID/ COMBO EXERCISES
-Sled Pulls & Pushes
-Band Sled Leg Driver
-Fighter’s Lunge
-Rev Lunge to Anterior Lunge
-Rev Lunge to Step-Up
-BSS to RFERDL
SLT COACHING TIPS:
- Deadlifts and Hybrid/Combos work better than Squat
variations for people with knee pain because they’re
more hip oriented and easier on the knee joints.
- Don’t forget about Bi-lateral (2 leg) exercises!
REMEMBER: We like to use both single and double
leg training in our workouts.
- We start all beginners out with single leg training
exercises to evaluate and to attempt to minimize
existing L/R strength imbalances, and to improve hip,
knee and ankle control.
- Fit the exercises to YOU, don’t try to fit yourself to a
specific exercise.
THANK YOU!
Reebok.com/ReebokONE
PerformanceU.net