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Are you balanced?

Posted by Gale Bernhardt on Oct 14, 2008 3:03:35 PM

As the heart of the season is winding down (or is already down) and you start heading back to the weight room, consider checking your side-to-side strength.


I never really thought about my side-to-side differences until I went through a program titled the Frappier Acceleration program that was run through the local medical center. Before I began the program one of the athletic trainers tested my baseline strength. Many of the tests were done with a single limb.



Specifically on legs, I was tested for abduction, adduction, leg press, hamstring curl, knee extension and heel raises. My left leg was pathetic. It was a lame 22% weaker than my right leg. Additionally, my left leg isn't as smart and coordinated as my right leg; but, that's a different blog post.



One of the problems I faced is that prior to the testing, I didn't do any single-leg strength training. Apparently, while the right leg was working away on all the exercises listed above, leftie was taking a break...soft pedaling so to speak.



Well, the party ended for leftie. Each season during general preparation training I return to doing single-leg lifts for all the listed exercises.



What about you? Take the weight you can lift with two legs for 12 to 15 repetitions, and divide that by two. (Consider the weight of the platform on the leg press machine. If you don't know the weight, estimate it.)



Begin with your strongest leg - how many reps can you do? Can you do 12 to 15? More? Can you add more weight and still do 12 to 15 reps?



How about the other leg? What happened there?



Anyone willing to share their strength discrepancies from left to right?



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