Unilateral work for the combat athlete

January 31, 2023

Unilateral exercises, or exercises that are performed on one limb at a time, have become increasingly popular in recent years, due to the numerous strength, performance, and injury-prevention benefits, making them particularly beneficial for soldiers and combat athletes. 

One of the key benefits of unilateral exercises is to increase overall strength and power. Studies have shown that unilateral exercises activate more muscle fibres than bilateral exercises (exercises performed on both limbs at the same time), leading to greater muscle activation and increased strength and power. This increased activation of muscle fibres can also help to improve muscular endurance under load. Essentially allowing the athlete to maintain correct form whilst lifting for longer.

In addition to improving strength and power, unilateral exercises improve stability and balance under load. Exercises like the Turkish Getup require the use of stabilising muscles to maintain balance and control, which can help to improve overall body control and reduce the risk of injury. By working one limb at a time, these exercises can help identify and correct any imbalances in strength or flexibility between the limbs, reducing the risk of overuse injuries and helping to improve overall body mechanics. 

Exercises like the Turkish Getup is a highly beneficial movement for soldiers and combat athletes, offering numerous benefits including increased strength and power, improved stability and balance, reduced injury risk, and improved athleticism and performance.

Does this mean you should drop your "run of the mill" type programs and workouts? Not necessarily. In many cases we prescribe certain movements to prime the body & brain before moving into a lifting session, MMA workout or included as an active recovery session.

 

References:

Behm, D. G., Anderson, K., & Curnew, R. S. (2010). Relationship between angular velocity and resistance during strength exercises. Journal of Strength and Conditioning Research, 24(1), 140-146.

Chilibeck, P. D., Binsted, G., Ronsky, J. L., & Webber, C. E. (2005). Acute effects of unilateral and bilateral resistance exercise on muscle activity of the trunk muscles. Journal of Strength and Conditioning Research, 19(2), 372-378.

Cavanagh, P. R., & Kiely, J. (1984). The effect of unilateral and bilateral lower extremity strengthening exercises on balance. Physical Therapy, 64(3), 347-353.

Schoenfeld, B. J., Peterson, M. D., Ogborn, D., Contreras, B., & Sonmez, G. T. (2014). Effects of different volume-equated resistance training loading strategies on muscular adaptations in well-trained men. Journal of Strength and Conditioning Research, 28(10), 2909-2918.

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