The Importance of Unilateral Load

In a previous post, I highlighted some of the benefits of a high-quality strength and conditioning program for soccer players. In this one, I’d like to explain one of the core principles of my training approach/philosophy: Pushing Unilateral Load.

Soccer players tend to be averse to loading heavy. This stereotype stems from the professional level, where the focus is on fitness, and the fear of loading is widespread. These players (and coaches) have a lack of understanding of what load is and worry that loading heavy will make them slower and lead to injury. They perceive load as lifting as much weight as possible in the “big three” lifts (barbell squatting, deadlifting, and bench pressing), and I would agree. Lifting like a power-lifter will likely diminish their performance and lead to injury, as they are not replicating the demands of their sport. We have thankfully evolved from the early-ages of strength and conditioning, and when I say “pushing unilateral load,” I mean something entirely different than what they think.

I want my players to lift in a way that replicates the demands of the sport, thereby leading to an increase in transferability, and actually impacting and improving their performance on the field. Soccer players (and all athletes with the exception of rowers), “play” on one leg. Running, jumping, cutting, passing, shooting, etc., all occur on one leg and under intense force. Therefore, in order to reduce the rate of injury and improve performance on the field, we should safely and progressively replicate this off the field. The best way to accomplish this is through sprinting (which also occurs on one leg), and pushing unilateral load.

With this in mind, I shifted my programming, eliminating most bilateral lower lifts, and making unilateral lifts primary exercises rather than accessory exercises. This change has made a tremendous impact on the health and performance of the athletes I serve, and has become a staple of my programming approach/philosophy. My athletes get all the benefits of lifting heavy, without the wear and tear, risk, and other drawbacks of bilateral lifting.

Interested in experiencing this for yourself? Try replacing your lower bilateral primary lift with a unilateral equivalent for a month, and I guarantee you will feel an immediate difference and reap the benefits it provides. Better yet, schedule a meeting with us and start training in a way that will actually make a difference to your performance on the field.

Until next time,

-Jer