Essential Lower Body Training for Athletes

One of the biggest mistakes you’ll see in a strength program designed for athletes (or anyone for that matter) is the exclusion on unilateral lower body work.  Of course the foundational compound movements like the bench, squat, deadlift, military press, power clean & press, pull-ups, etc. have to be there.

But the supplemental work pulls everything together.   Common lower body unilateral exercises include; lunges, step-ups, Bulgarian split squats, power skips, one leg glute bridges and one leg hip extensions on bench.

In addition to building a well balanced program, unilateral lower body work will also reveal imbalances that are “masked” with conventional bilateral barbell work.

Does the athlete shift left or right when performing lunges?

Does the athlete fall forward during db step-ups?

Everything you have the athlete do is a screening opportunity for you as a coach.  Always be watching!

Benefits of Unilateral Lower Body Training

• stabilization of appropriate lower kinetic segments (ankles, knees, hips, torso)
• mobility of appropriate lower kinetic segments (ankles, hips)
• balance, coordination, proprioception
• torso rigidity
• mental toughness / acuity / alertness
• improved reactivity
• charged CNS
• dynamic stretching of the hips, glutes and hamstrings

How to Modify Unilateral Lower Body Training

• overloaded – with chains, dumbbells, kettlebells, sandbags, barbells, weight vest, partner’s bodyweight
• explosive – done explosively
• static - EQI’s
• barefoot – all done barefoot, highly recommended!
• hybrids - movement of the upper body independent of the lower body’s movement, ie.  lunges with twist

In the article today, I will be showing you two advanced unilateral lower body exercises.  Both should be done once the athlete demonstrates proficiency in their progressive transitional components.

Braced Bulgarian Split Squats

Key Coaching Points:

1. Upright torso posture
2. Brace core outward, and hold isometrically
3. Center weight in the middle of your foot and anchor foot by grabbing floor with your toes

Explosive Bulgarian Split Jumps

Key Coaching Points:

1. Spend as little time on the ground as possible
2. Explode up as hard as possible and flow between reps without stopping
3. Stay upright as possible throughout the movement

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Barry Gibson

http://www.grapplefit.com

It’s something of an honor to be asked to do a guest post for Smitty and Jedd, especially as I’ve been a big fan for some time. For people that don’t know, my name is Barry Gibson and I own and operate Grapplefit Training in Sunderland, England. I have been the regular strength contributor to Fighters Only Magazine for almost four years now, and have had the concept of Grapplefit for at least seven years. Only now is it becoming a reality and I have my own unit where I train combat athletes full time. I also run fat loss boot camps for ladies and gents not involved in the fight game. One of my more recognizable clients is Ross Pearson – TUF season 9 lightweight winner and now UFC fighter. At the time of writing, Ross has just defeated Aaron Riley at UFC 105.

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