Want cat like speed and reflexes?
Are you someone who enjoys a good challenge? Are you looking to improve every day fitness as well as fitness on the court/field/trail? If you want a leg up in all aspects of fitness it’s time you incorporated more “uneven training” in your routine. What does that mean? What does it look like? How does it help? Hold on, I’m getting there!
Uneven Training simply means uneven load, uneven surface, uneven base of support, and or single sided movements. This can be done with any weight equipment or even no equipment at all. A few of my personal favorite exercises are:
- Single leg Power Jump. In this exercise you need no weight (although if you want to grab a 15lb dumbbell be my guest)! Pick a leg, “load up” meaning, drop down into a squat and then power up as high as you can in a jump. You can be way more powerful in this exercise if you use your non weighted leg by swinging it back behind you in your load up and then driving it up (think knee to chest) in your jump phase. The goal is to get maximum height and maximum load up as well as keeping speed and balance. The non loaded leg should never touch the floor.
- Slide Board Scissor Lunges. Sounds fancy right? Grab those amazing looking booties, roll out the slide board, and get to lunging! Start in the middle of the board facing one end; begin the movement by SIMULTANEOUSLY pushing one foot forward while the other foot goes backwards. As you do this drop down in your lunge (don’t forget to bend that back knee!), then SIMULTANEOUSLY pull both feet back underneath you. See if you can do this without stopping in the middle. Enjoy!
- Uneven kettlebell Squat and Press. Grab two kettlebells of different weight (I would use a 26 and a 36lb). Hold the bells in rack position as you descend down into your squat, as you come up power press (meaning use the quick up out of your squat) to shoulder press both weights. The uneven load will clearly make one side work harder as well as challenge your core to keep the bells tight and even. Don’t forget to switch sides!
- Anything Sandbag or Sandbell. Both of these tools are amazing for Uneven Training. Both of these pieces of equipment are filled with sand so the weight is ever changing and the load is always different with each rep. One of my personal favorite Sandbell exercises is Power Jumps Forward and Backwards. In this exercise you hold the Sandbell by the sides (a 20lb-30lb bell is great), drop your hips down into a squat (butt down, chest up, spine extended, shoulders engaged), then stand up opening your hips and swing the bell up over your head as you jump. The weight and the swing should propel you backwards (a backwards jump), then swing the bell down the way you came back into your load up squat, the swing forward now creates a forward jump. Try to keep up your speed and push yourself to jump as far forwards and backwards as you can.
Why are we doing this again? Uneven training, especially combined with lateral training will greatly improve your small supporting muscles (muscles in your core, in your glutes, in your calves, and in your feet) with increased strength and coordination. This will help you move more quickly and efficiently during any sport. In addition, uneven training helps to create better body symmetry (I know how much that left side lags behind… not for long) and better non dominant body awareness. You will quickly find your weak points and by doing things single sided as well as with uneven weight you will quickly make strength, coordination, and flexibility gains. Your body must adjust to perform these exercises; otherwise they simply cannot be done. There is no “muscling” through a Slide Board Scissor Lunge, either you can do it or you can’t, end of story.
So if you are tired of feeling like you aren’t making the strength gains you want to, you just aren’t working hard enough but you don’t know how to push yourself, or if you are tired of your workouts and you are looking for something fun and challenging then Uneven Training is for you! If you have more questions or are interested in learning how to incorporate Uneven Training into your routine please contact Personal Trainer Adriana Brown.