[quote]pro.nub wrote:
Hi CT,
When training legs to increase performance in a sport, such as soccer, are single-leg exercises(eg pistol squats, single leg DL, single leg hypers, lunges, speed skater squats) more beneficial than two-leg exercises or are they both useful?[/quote]
The big basic lower body exercises (back squat, front squat, deadlift variations, power cleans) should constitute the bulk of an athletic training program. Single limb work certainly has its place (especially for tall individuals with long legs) but should not replace the big basics.
A friend of mine was a sprinter who based his training on the big basics. When he got in physical therapy studies in college he began to substitute all the big basics with tons of unilateral work, up to the point where he wasn’t performing the big basics at all. Well, at the same time he suffered a DRASTIC drop in performance.
When talking about soccer it is even more true. I trained athletes from 27 different sports and soccer players are among the 3 ‘‘weakest’’ type of athletes that I’ve trained. Guys like that should focus on building a lot of basic strength and power, not major in the minor.
[quote]pro.nub wrote:
Also, how would someone incorporate plyometrics into training for increased power, speed etc. Would they be done pre-weight training, post, or on a different day entirely? And what sort of exercises?[/quote]
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Before focusing on plyo work you should focus on getting strong. Power = Force x Velocity. Without the capacity to produce a lot of force you can’t produce a lot of power. So if you are weak, there is no sense in doing a ton of plyo drills.
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Plyo are nothing magical. They can give you a quick peak in the capacity to produce power, providing relatively rapid gain over a 3-4 weeks period. But past that time frame they do not provide much more improvements. In fact doing intense plyo (I’m not talking about regular jump training, intense plyo is not the same thing) for more than 4 weeks will likely do more harm than good. So you should only use plyo for 3-4 weeks blocks, once or twice a year, when a rapid increase in power is required (and when you have a good strength base).
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Plyos should not be done in a fatigued state. It then becomes dangerous and much less effective.
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Plyos should not be tiring. If you feel muscle fatigue after a set of plyo, you did too mant reps. Focus on speed and explosiveness, not fatigue. With plyo you have to drop the ‘‘no pain no gain’’ mentality.
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If doing plyo, the best times to do it are either at the beginning of a workout (if the plyo drills are done by themselves) or as a contrast (alternating one set of plyo with one set of a strength movement).
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I realise that most programs are dependent on the individual, but could you please give a quick example of a general program for someone looking to improve performance for such a sport.
Thanks [/quote]
It’s not so much about being dependant on the individual. It’s more that I can’t design a program for everyone who asks about it. I would need 30 hours in a day and I have other stuff to do.
