Good Place. Good Things. Good Time.

Single-sided Strength Training Improves Endurance Performance

There’s been a debate for some time over whether single-sided strength training has and advantage over double-sided (doing a one-armed chest press vs doing a conventional barbell bench-press, for example). There are reasons to expect it to be better, such as getting your obliques involved in a one-armed chest press, and the fact that the total load lifted by the two sides individually is more than the total load in a double-sided lift. That is because one side is usually stronger than the other, and the double-sided exercise can be limited by the weaker side. But as discussed in a recent article in Alex Hutchinson’s Sweat Science column, studies have shown mixed results until now.

Single-sided Strength Training Improves Endurance Performance
Single-leg press (

He goes on to review a recent study that showed a pronounced advantage for single-legged vs. double-legged leg presses and endurance performance, however. The protocol was to alternate legs in a single leg press, vs. lift with both legs simultaneously. The alternate legs led to significant more improvement in time to exhaustion in a cycling endurance test. This makes sense based on the principle of specificity- it helps if the training you do matches the actual movement in your chosen sport. Alternate legs while pushing obviously is closer to the actual cycling motion that double-leg presses.

Standing Climbing. This is how I look doing it (in my dreams).

I was already doing this because I enjoy it. I do “on-bike” leg strength training, like standing up to pedal in a big gear up hill, which is close to alternating single-leg presses. I also like to do single arm presses, which are close to a jab in boxing, and the canoe paddling motion which alternates sides. In all these cases I enjoy the motion because it simulates an actual sport movement. But that’s just me. If you enjoy double-side movements better, by all means do them. I agree with Alex’s concluding remarks that you should do whatever type of strength training feels better for you.

Search more articles here: Single-sided Strength Training Improves Endurance Performance

Read original article here: Single-sided Strength Training Improves Endurance Performance

Disclaimers and Denial of responsibility..!

Denial of responsibility! is an automatic aggregator of all media around the world. In each content, the hyperlink to the primary source is specified. All trademarks belong to their rightful owners, all materials to their authors. If you are the owner of the content and do not want us to publish your materials, please contact us by email – . The content will be deleted within 72 hours.
You might also like
Leave A Reply

Your email address will not be published.

This site uses Akismet to reduce spam. Learn how your comment data is processed.