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What
is Stability Limited Training?
SLT
is training that limits the amount of
resistance that can be used to the
strength of the stabilizing structures,
as opposed to the prime movers involve
in the exercise.
An example would be the
performance of alternate dumbbell curls
while standing on one leg.
During this exercise the hip and
core will fatigue before the prime mover
(biceps) would fatigue.
Less weight could be used for the
exercise because the limiting
stabilization capacity of the hip and
core. The enhanced stability
requirements place demands on not only
the muscles but also the proprioceptors.
The unilateral loading that is a
primary component of SLT often reveals
weakness on one side of the body that is
not evident with conventional training.
Why
train for better stability?
Stability
limited training is the best mechanism
for improving the function in the joint
stabilizers and the core musculature.
These structures are often the
weak links in the force production
chain.
Poor control of these structures
will produce “leaks” that rob an
athlete of power and places the
individual at greater risk for injury.
An example would be the greater
demand placed on the scapula stabilizers
with performance of push ups, or dumbbell
chest press on a physioball.
The scapula stabilizer muscles
will be able to provide a more stable
base of support for the prime movers of
the pectoralis, latisimus dorsi and
deltoid. Another example is that poor
core stability will result in limited
jumping capacity.
Performance specialists have
known that “plugging the leaks” in
the bodies core stabilizers will enhance
power production and improve jumping
capacity. Exercises standing on a rocker
board, or kneeling on a physioball, will
improve core function and enhance its
capacity to transfer force through the
body.
What
are the proprioceptors?
Proprioception
is the sensory system the body uses to
gather information about the position of
the body in space and its rate of
movement through space.
The proprioceptor nerve units
send signals to the brain, and based on
those signals, the brain directs movement
and coordination.
Proprioceptor nerve units are
abundant in the ligaments, joint
capsules, and muscles.
The more efficiently your
proprioceptors function, the better you
are able to respond to changes in
direction and position.
The more your training involves
activity that challenges the
proprioceptors, the better you will
become at responding to challenging
motions and alterations in balance.
What
is unilateral loading and why do I need
it?
Unilateral
loading places greater resistance on one
side of the body.
In life, this is the way our
bodies are challenged.
In our daily activities or
athletics, most resistance comes at us in
an asymmetrical fashion.
During unilateral loading, the
body is challenged in different
directions and must work harder at
balance and stabilization.
It provides a higher degree of
proprioceptive input, and requires more
attention from the athlete.
The best aspect of unilateral
loading is the information it provides
about the function of the different
sides of our body.
As an experiment, simply stand on
one leg and press a light dumbbell over
head with the opposite arm.
Most athletes find they have
better balance on one leg and greater
strength or endurance with one arm.
When initially training with a
rocker board, most athletes find they
have one leg that is dominant.
Training for better balance and
symmetry will reduce over use injuries
and improve function.
How
can I add some Stability Limited
Training to my program?
The
best way is to discuss your fitness
goals with a trainer and have them
introduce some basic exercise to your
program.
These exercises can be progressed
as you become more proficient.
The variations and adaptations
with SLT are diverse and the benefits
come quickly.
They are enjoyable and
challenging exercises that should be an
aspect of all training programs.
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