3 Rules for Training Weaknesses
Equilibrium is an often-used word to define the human body. It’s used in chemistry, physics and economics to define a state of balance.
In training, finding equilibrium at joints can be the difference maker between training in pain or not. An unbalanced distribution of force by musculature can lead to diminished performance or even debilitating pain.
Health and fitness junkies often reference the upper cross and lower cross syndromes coined by Dr. Vladimir Janda. They refer to common imbalances in both positioning, strength and endurance of musculature in response to daily life. One example would be long and weak hamstrings paired with strong and short quadriceps muscles. This imbalance leads to problems at the pelvis and knee.
Solving these equilibrium equations can help lead to better performance but there are a few rules that need to be followed in the pursuit of balance. It is inherently uncomfortable to train muscles and positions that are weaker than their counterparts. This type of training can be frustrating, time-consuming and simply boring. Athletes like doing what they’re good at, as does anyone. Avoiding strengths can be just as detrimental to performance as neglecting weaknesses.
1: Start and finish training sessions with a strength
If someone has the weakest hamstrings in the building, training them first thing in a training session or last thing before leaving can set the tone poorly. Working in a “weakness sandwich” scheme drives adequate work towards weaknesses without making them the highlight of the training program. Strength - Weakness - Strength.
2: Avoid training the same weakness in back to back supersets.
Sometimes, there needs to be enough training volume and intensity to achieve a solid adaptation. If it means additional exercises, so be it. Avoid putting them back-to-back. This would look like training an RDL followed by a physioball leg curl in the case of the hamstring-challenged athlete. In most cases, that’s a no-no. Train a weakness hard, leave it and come back later after focusing on another area.
3: Avoid training weaknesses in a state of fatigue
While this rule can be broken in some circumstances. More often than not, weaknesses should be attacked when an athlete is feeling strong and confident. If they aren’t feeling that way, get them feeling that way, then attack the weaknesses. A training program is designed to help improve performance. Beating a tired athlete into the ground with exercises that they suck at is no way to produce confident, powerful and ever-improving athletes. Take a rain-check on weaknesses if an athlete is presenting is an underwhelming way.
