Are You Getting The Most Out of Your Single Leg Training?
One of the biggest mistakes I see in many strength and fitness programs is that they do not include enough single leg training exercises. Not good!
There are so many benefits to training on one leg. Single leg training allows you to address the entire kinetic chain (foot, ankle, knee and hip) of the working leg. If you have an asymmetrical strength deficit along that foot-ankle chain, single leg work will expose it. With the right exercises, weaknesses are improved at a much faster rate than when strictly bilateral lower body training.
For athletes, single leg training has a high transfer to sports, because most sports involve running or some form of locomotion. Training on one leg balances strength which is good for sprinting, change of direction. I like single leg work because it works the local or smaller muscles that are hard to target with traditional compound exercises.
The Bulgarians were big believers in Single Leg Training for muscle growth. I agree. More muscle recruitment means more muscle growth. DSP Performance Coach Rekha Ayalur show you two of our favorite single leg, muscle building exercises below!
4 Rules of Posture:
Proper Posture has always been an interesting topic of discussion amongst medical and non medical professionals. There used to be a belief that bad posture and pain go hand in hand. Not so fast!
The latest research shows that there’s a poor correlation between pain and posture. However, the importance of having good posture still should not be undervalued.
Physical Therapist Chris Lieb it’s wrote an excellent blog on what he considers to be the four more most important rules of posture.
Intensity= Lift More Weight Not Weight Lift More
Perfect timing on this blog here from Tony Gentilcore. Over the last few weeks I’ve been pushing this same concept to the folks at DSP. More is not better. More is more. That’s it!
If you’re looking to shed some unwanted flab or improve performance, the intent and intensity of your training will have the biggest impact on your results.
Doing two hour workouts because you think more is better is INSANITY!
Personally, my training focuses on picking the weights that challenge me the most while being able to use perfect technique. Some days I lift heavier than others, but the intent and focus of each rep and session never changes.
When you train with intent and intensity, you create a mind/body connection. This is one of the main reason our results come fast and are everlasting at DSP. Our clients have breakthroughs every workout, because we train with a purpose.
For anyone that’s a fan of shows like The Biggest Loser, don’t waste another minute in the gym until you’ve read this article. Great stuff!
Video of the Week – DSP Spring Athletic Performance
Registration for our Spring Athletic Performance Program is now open! The program runs from Feb. 22nd – May 14th. Sign up before 2/1 and save 15%. Click here for more information and to register.
Don’t miss out on the opportunity to train with the leaders of Sport Performance in the DMV!
Train Fast…Play Fast!
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