Single Leg Strength, part 5

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Single Leg Strength, part 5 In this last installment, we’ll look at training in imperfect positions. This is relatively new idea in strength & conditioning, though some sports & coaches have used these principles since long ago. Training with proper form is very important for an optimally functioning body and for the most carryover to sport & longevity. However, it’s impossible to execute every movement exactly the same, and the unavoidable truth is that you will get into some bad positions in life or sport from time to time. This is even more true if you are a rider! If you only are strong in standard strength training positions, when you get taken outside these positions, you have little strength and injury is more likely. The body is very adaptable to however you stress it. If you apply a small amount of training stress in these compromised positions, your body will adapt and build more strength & control there. As long as the load does not exceed the capacity of your tissues to handle it, you will adapt and be able to handle more load in the future. These positions require patience – I start with easier variations and just 1 set of 5 reps at first and build from there. Also, many of these positions require that good mobility be developed first – these are NOT exercises to develop mobility, but rather exercises to strengthen ranges of motion you have already developed. We don’t use these if pain is present, so they are not for rehab. Video 1 is some knee hinging work. Video 2 is quad/tendon, and big toe strength work. Video 3 shows twisting squats and inside squats for knee and ankle resilience. Lastly, I show a flow sequence of joint prep where this might be combined in a conditioning circuit (video 4). Going over each and how to perform them would require a series of posts. I’m just sharing them so you can see all of the elements that go into a well designed routine. Please do not try these if you don’t have the mobility to do so, or have the ability to hit some of the basic strength metrics discussed in the earlier parts of this series! #bmxfitness #bikefitness #fitforflat #bmxtraining Thx @bmagaziner for the 📸

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