Single Leg Training

Single Leg Training: A Game-Changer in Athletic Strength Welcome Back for another Leech Letter. In the world of athletic strength and conditioning, Single Leg training is often heralded, and rightly so. We’ve talked endlessly about its benefits – stabi...

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Leech Letters - Issue 9 - Single Leg Training

Single Leg Training: A Game-Changer in Athletic Strength

Welcome Back for another Leech Letter.

In the world of athletic strength and conditioning, Single Leg training is often heralded, and rightly so. We’ve talked endlessly about its benefits – stability, addressing muscular imbalances, and functionality. But let's talk today about why I’ve specifically prioritized single leg exercises, like Skater Squats and Pistol Squats, in my teams’ training programs over the past few years.

In 2020, Alex Natera's research threw new light on the topic. He compared Single Leg vs Double Leg force plate data and came up with an insightful equation. To put it simply, a Bodyweight Single Leg Squat for an individual equates to the same force generated in a Back Squat with their bodyweight on the bar.

Taking it further, add 50% more weight to that Single Leg Squat (think 200lb individual plus 100lb extra), and you're looking at the equivalent of a Double Bodyweight Back Squat. Imagine the force involved in a Single Leg Squat with additional load equal to your bodyweight – it's like doing a Triple Bodyweight Back Squat!

Here's the kicker – achieving a 50% additional load Single Leg Squat is far more attainable for most of our Student-Athletes than a Double Bodyweight Back Squat. Following Dr. Matt Rhea’s research indicating that a 1.7x bodyweight Squat is the lower body strength threshold, athletes only need to manage a Single Leg Squat with an added 35% of their bodyweight.

So, what does this mean in practice? We've established clear, attainable strength benchmarks for one-legged exercises for our student-athletes. Plus, these exercises allow for rigorous training without the usual soreness and recovery time. We’ve all been there – wrecked by a heavy squat session, feeling it for days.

Don’t get me wrong, heavy-loaded movements like back and front squats or heavy trap bar pulls still have their place. Our Football, WLAX, and Tennis teams are proof of that. But the pride in mastering heavy one-legged squats across these teams speaks volumes. The results? Enhanced strength, speed, and power, with a consistent drop in injuries.

As always, we're open to evolving our methods, but for now, Single Leg Squats a piece in our programming puzzle.

Keep the Fire Burning,

- Leech

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