Unilateral Strength Training

Unilateral training is where you are only working one limb at a time. In most traditional training movements, we use both limbs concurrently to complete the task at hand. For example, you can perform an alternating dumbbell press whilst one arm in the extended position, promoting stabilisation of supporting muscles and driving mechanical stress and fatigue.

WHAT ARE THE BENEFITS?

  • Corrects Imbalances
  • Core Stabilisation
  • Boost Sport Performance
  • Decrease Injury Risk
  • Improve Muscular Stimulation
  • Speed Injury Recovery
  • Develop Motor Skills

Hamstrings

BICEPS FEMORIS – Not to be confused with the bicep muscle in your upper arm!! Its main action is flexion at the knee, but it is also responsible for extending the thigh at the hip and lateral rotation at the hip and knee.

SEMITENDINOSUS – Responsible for flexion of the leg at the knee joint and extension of thigh at the hip. It also medially rotates the thigh at the hip joint and the leg at the knee joint.

SEMIMEMBRANOSUS – Lies underneath the semitendinosus. It is responsible for flexion of the leg at the knee joint, extension of the thigh at the hip and medial rotation of the thigh at the hip joint and the leg at the knee joint.

If you spend much of your day sat behind a desk, then it is not unusual for your hamstrings to feel tight – however, it might not solely be your hamstrings causing the issue. If your hip flexors and the muscles in the front of your pelvis are tight, this can elevate the attachments of your hamstrings (it causes an anterior tilt in the pelvis and basically places your hamstrings in a lengthened position) which in turn creates that feeling of tightness. Make sure you stretch your hip flexors out as well as your hamstrings before and after exercise!

Pyramid Training

Pyramid training is a group of sets, of identical exercises, that begin with the lightweight and higher reps, escalating to a heavier weight and fewer reps. A full pyramid training is the extended version of this, decreasing the weight after you have reached the peak until you complete the pyramid.

There are a few different versions of pyramid training. A reverse pyramid means big at the top and narrow at the bottom. And that’s what pyramid training means in a weight training context. You start heavy and gradually decrease the weights or reps or you start light and gradually increase the weight or reps. Or you can include both in an extended set and work up and back down.

WHAT ARE THE BENEFITS?

  • Helps to activate the CNS
  • Increases muscular strength and endurance
  • Good for motivation
  • Keeps you energised
  • Good for getting the correct weight
  • Good for warming up properly for the rest of the pyramid

Time Under Tension

Time under tension (TUT) refers to the amount of time a muscle is held under tension or strain during an exercise set. During TUT workouts, you lengthen each phase of the movement to make your sets longer. The idea is that this forces your muscles to work harder and optimizes muscular strength, endurance, and growth.

In TUT workouts, you slow down the movements of each repetition and spend more time on the eccentric phase of the exercise. By slowing down the movement, the muscle is held under tension for a longer period, which may yield better results.

To incorporate TUT technique into your exercise program, slow it down. Performing movements at a slower tempo will stimulate your muscles to promote growth. You may have to use a lighter weight since the increased time will be more difficult to sustain.

To use the tempo method, slow down the eccentric phase of each repetition. Extend each eccentric phase by 2 to 6 seconds. Or you can make the eccentric phase double the length of the concentric phase.

WHAT ARE THE BENEFITS?

  • Muscle recruitment is being used maximally throughout the session
  • Increase muscle growth + strength
  • Adds variety to your training
  • Can help to burn fat
  • TUT workouts are designed to create tension in your muscles for a longer period, which leads to muscle growth. The harder you make your muscles work, the better the results
  • Using slow movements can help you to be more purposeful while at the same time allowing your mind to relax. This can stimulate awareness and concentration, which helps you to be more mindful
  • When you pay attention to your movement, you can focus on proper breathing techniques, alignment, and movement patterns