Single-sided Power Coaching Improves Endurance Efficiency – BionicOldGuy

There’s been a debate for a while over whether or not single-sided energy coaching has and benefit over double-sided (doing a one-armed chest press vs doing a traditional barbell bench-press, for instance). There are causes to anticipate it to be higher, comparable to getting your obliques concerned in a one-armed chest press, and the truth that the entire load lifted by the 2 sides individually is greater than the entire load in a double-sided elevate. That’s as a result of one facet is often stronger than the opposite, and the double-sided train could be restricted by the weaker facet. However as mentioned in a current article in Alex Hutchinson’s Sweat Science column, research have proven blended outcomes till now.

Single-leg press (

He goes on to evaluate a current research that confirmed a pronounced benefit for single-legged vs. double-legged leg presses and endurance efficiency, nevertheless. The protocol was to alternate legs in a single leg press, vs. elevate with each legs concurrently. The alternate legs led to important extra enchancment in time to exhaustion in a biking endurance take a look at. This is smart based mostly on the precept of specificity- it helps if the coaching you do matches the precise motion in your chosen sport. Alternate legs whereas pushing clearly is nearer to the precise biking movement that double-leg presses.

I used to be already doing this as a result of I take pleasure in it. I do “on-bike” leg energy coaching, like standing as much as pedal in a giant gear up hill, which is near alternating single-leg presses. I additionally love to do single arm presses, that are near a jab in boxing, and the canoe paddling movement which alternates sides. In all these circumstances I benefit from the movement as a result of it simulates an precise sport motion. However that’s simply me. If you happen to take pleasure in double-side actions higher, by all means do them. I agree with Alex’s concluding remarks that you must do no matter kind of energy coaching feels higher for you.

[update 09/09/21: please see the very helpful suggestions in the comments by UltraIan below]


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