If you want to improve your performance, injury resistance and overall physique, you need to include two weight training modalities that will let most people out of their programs.
There are three major categories of strength exercises that should be included in your workout. You're probably already doing the first compound exercises. What you probably will not do is one-leg exercises and physical exercises – the "missing" modalities.
Categories two and three are most misunderstood and overlooked. We'll start with our basics and then jump to the other two, which you should definitely consider.
What you already do: Compound exercises
These are multi-joint movements involving multiple muscle groups. They consist mainly of traditional strength and bodybuilding exercises such as squats, deadlifts, bench presses, pull ups and rows.
Throughout the week, your strength training sessions should include at least one of the following exercises:
- lower body, hip-oriented movement such as deadlift or Romanian deadlift
- knee-oriented lower body movement such as squat or leg press
- upper body movement in vertical or diagonal direction, such as shoulder presses or upright press
- Vertical or diagonal upper body pull, e.g. A pull-up / pull-up or a pull-on,
- Horizontal slider for the upper body, e.g. B. Bench press or push up
As this is the most traditional type of strength training, you do not need to explain why you should do compound exercises. What I want to say is that while the use of compound exercises to strengthen general functioning is well established, it does have its limitations.
You may not want to hear it, but compound exercises will fail. And that's not based on opinions. It is based on research and the principle of specificity.
Missing Essential 1 – Single-Leg Exercises
The debate many trainers have about single-leg or double-leg exercises is like a discussion about whether to argue that you only eat carrots or just broccoli. In fact, every vegetable has a unique flavor and a certain amount of nutrients, so include them in your diet.
Throughout the week, your strength training sessions should include at least one of the following:
- A single leg exercise on the hip, such as a single-legged Romanian deadlift or a Romanian deadlift.
- A one-leg knee-oriented exercise such as an upright torso lunge or a squat.
Do not think of single and double leg exercises as interchangeable. You still want to perform lower body lifts with both legs. Why? Because compound lower body movements provide a broader base for support, they force both legs and hips together and coordinate many muscles to move large loads, which is very metabolically demanding.
By contrast, one-sided leg-training exercises force you to have a narrow support base that works your legs and hips a bit differently – a style that often resembles the way your legs work while exercising, as many sports activities (thinking, running, and cutting) are unique -leg dominant.
Of course, you also force yourself to focus on controlling and using a page, which is great for strengthening your weaker, less coordinated side.
One-Leg Performance While sidestep editing can be a better indicator of how an athlete moves during exercise, he may be a better predictor of injury risk than the two-sided jump jump test ( 1). Although this example applies better to sports, the following studies can also be applied directly to your workout plan.
One study suggested the use of single leg performance to detect deficits in unilateral force development, while another study showed that 15% or greater variation in the force of the closed kinetic chain (or motion control in performance of individual limbs) between the right and the left leg is a good indicator of an increased risk of injury (2,3). That is, if one leg is significantly stronger or more controlled than the other, there is a higher risk of injury.
Because weakness and fatigue in one-legged landings increase the risk of injury, this can be beneficial. Regularly incorporate training variations for one-leg training into your program to improve the control, strength, and endurance of one-leg exercises (4).
Missing Essential 2 – Cross-Body Exercises
Cross-Body Strength Exercises use movements that require one-arm loading or staggered loading, such as exercise. For example, the use of two unevenly loaded dumbbells that either create a twist or force you to resist rotation from various positions.
The anatomical properties of the human body cause it to work criss-cross. The arm-shoulder mechanism on one side is connected by the trunk mechanism diagonally with the hip-leg mechanism on the opposite side. When walking, running, hitting, throwing and hitting, think about what you are doing. Such connections between the bodies are fundamental to the functioning of man and a large part of the athletic movement.
Your weight training week should therefore include at least one of the following conditions:
Although traditional compound exercises – barbell squats, barbell presses, etc. – can help strengthen the entire body, but they are not ideally suited to enhance the same type of force generation and the neuromuscular coordination patterns of body actions.
This reality is highlighted in the study in which they are compared One-arm standing cable press, a cross-body exercise, versus the conventional bench press (5). The study found that one-arm standing cable press performance is not limited by maximum muscle activation of the chest and shoulder muscles, but by the activation and neuromuscular coordination of the core muscles.
In other words, the limiting factor in pushing a staggered load with a single arm from a standing position – the position and manner normally used by field, field and martial artists during competition – is Stiffness of the core muscles, which maintains the body position and allows coordination of the hips and shoulders while stabilizing the forces generated by the extremities (arms and legs).
In short, the different load and body position during an exercise changes the demands on power generation and neuromuscular coordination of the exercise. Physical exercises involve a different type of exercise and body position than compound exercises.
Consider none of these three types of exercises to be mutually exclusive. Consider them complementary because each type offers unique benefits that the other types may lack. A mixed programming approach that involves every type of exercise results in much better training results than what you would achieve in a single species.
Think about your strength training as you think about your diet. Nutrition experts always encourage people to eat a "colorful diet" with a variety of vegetables and fruits, as they all have different levels of vitamins and minerals. If you avoid one or the other, your diet will be deficient.
The same goes for weight training. All three resistance training modalities offer a unique advantage to the other Miss. A training plan that focuses exclusively on a particular type will leave some potential benefits unused.
So, it makes sense that a strength training plan that combines all kinds of resistance exercises will make your workouts more complete and give you similarly good results. Eating both fruits and vegetables will make your diet more nutritious.
The time you spend for each type per workout and during a training week should be influenced in the program according to the desired physical characteristics. Design your program so that you spend most of your workout time and energy to use the type of exercise that best suits your goals.
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The Missing Movement
- Kristianslund, E and Krosshaug, T. Comparison of jumps and sport-specific sidestep incision: implications for the screening of the anterior cruciate ligament tear. American Journal of Sports Medicine 41 (3): 684-688, 2013.
- Myer, GD, Martin, Jr., Ford, KR, Paterno, MS, Schmitt, LC, Heidt, RS, Colosimo, A and Hewett, TE , No temporal relationship between surgery and functional deficits in athletes after reconstruction of the anterior cruciate ligament: evidence for objective criteria of the return sport. American Journal of Sports Medicine 40 (10): 2256-2263, 2012.
- Rohman E, Steubs, JT, and Tompkins, M. Changes in affected and unaffected limb function during rehabilitation after reconstruction of the anterior cruciate ligament: implications for the limb Symmetry index measures. Braze, DM, Todd, MK, Ambegaonkar, JP, Wunderlich, R, and Peterson, C. The effect of fatigue on land mechanics in leg crashing landings , Clinical Journal of Sports Medicine 20 (4): 286-4. 292, 2010.
- Santana, J.C., F.J. Vera-Garcia, and S.M. McGill 2007. A kinetic and electromyographic comparison of the stand cable press and bench press. Journal of Strength and Conditioning Research 21 (4): 1271-4. 77.