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 lower-body 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.

PerformanceU.net

Thank you!

Reebok.com/ReebokONE