My takeaway from Mr. Boyle's work is this:
He talks a lot about bilateral deficit and reducing the load athletes are under when squatting. In his mind, unilateral lifts drive up bilateral lift numbers (i didn't find this to be the case when i tried it myself).
Bilateral Strength
Solely and/or Limiting Strength Training to Unilateral Exercises ensure a Bilateral Strength Movement of the same nature WILL be Substantially Less. This leads back to two of my previous post that...
"Boyle, at times has some accurate information and at other times has some "obvious problem/s" in presenting reliable information."
Squat Example
Performing solely or limiting you training to Unilateral Squat Movements such as Heavy Lunges, Bulgarian Spit Squats, etc ensure that you Bilateral Squat will DECREASE.
As you noted, "i didn't find this to be the case when i tried it myself." That statement applies for everyone else as well.
Also, the reduced load when doing unilateral lifts help athletes deal with lower back problems that might come from heavy loads during back squats, front squats etc.
Lower Back Problems
It's hard to reply to such a vague statement. It amount to visiting a physician, telling them you don't feel good and want them to prescribe a medication for you.
Before the physician can do anything, let along prescribe a medication, they need to obtain more information to determine precisely what the root of your "not feeling good".
That applies with individual who have "Back Problems". Is there a spine or nerve issue or is the lower back simply weak and need to be strengthened.
With that said, there are benefits to Unilateral Training that I prescribe and implement as Auxiliary Exercises.
"When The Back Says NO And The Legs Say Go"
This article was written by Hollie Evett (Strength Coach and former National Powerlifting Champion).
As Evette noted, the weakest link in the chain of a Squat is the Lower Back.
As Dr Tom McLaughlin (PhD Exercise Biomechanics/former Powerlifter) stated, the Lower Back is easily and quickly overtrained.
Thus, one of the issues with the Squat is that the Lower Back is overloaded and fatigued before the Legs are maximally overloaded.
Evette's article provide Squat Exercises to ensure maximal overload of the Legs occurred when Squatting. While they were good Leg Squat Exercise, my recommendation differ from Evette's.
With that in mind, let's look at exercises geared toward increasing an individuals Strength and Squat that minimizes the Lower Back, which will also address someone with "Back Issues".
Auxiliary Leg Squat Exercises
These exercise minimize Lower Back involvement, placling the workload on the Legs.
Bilateral Belt Squats:
This is at the top of the list and one that I constantly use.
This video Simmons demonstrates this exercise with a machine.
Bilateral Belt Squat minimize that Lower Back involvement; placing the work load the Legs. This ensure...
1) You maximally overload the Legs.
2) It virtually eliminates the Lower Back involvement. For most Lifter with "Back Issues" Belt Squats work.
A Cheap Home Made Belt Squat
My "Home Made Belt Squat" consist of...
1) Two Solid Boxes to stand on.
2) An IronMind Loading Pin
Olympic 15 loading pin for Olympic plates and clip-www.ironmind-store.com
I've loaded mine up with over 500 lbs and used it for Partial Belt Squats.
3) Belt Squat Belt
Belt Squat Belt
"Using the Spud Inc. belt squat belt is a great way to train your lower body without placing a heavy load on your spine. The Spud Inc. belt squat belt is designed for maximal comfort on your hips while allowing you to use heavy weight to train your legs."
There a good video on this site demonstrating it.
Unilateral Step Ups
This Leg Exercise ensure you overload the Legs and minimize the Lower Back involvement. It is a good Leg Exercise for individual with "Back Issues".
Lunges and Bultarian Squats work, as well. However, my personal preference is Step Ups.
However, these Unilateral Let Squat Exercises rate second to Belt Squat as a means of increasing your Bilateral Squat.
He also uses weighted vests and dumbbells which would be inconvenient for the most of us, as many gyms don't have those available. Also proper equipment for unilateral lifts are scarce.
Unilateral Training
It is easy to train. Let use the Step Up as an example. All you need is a solid box to step up on.
Body Weight Unilateral Squats
Body Weight Step Ups Example: Let say you weight 200 lbs. If you performed a Bilateral Body Weight Squat, that means each Leg would be lifting 100 lbs.
If you perform a Unilateral Body Weight Step Up Squat at 200 lbs body weight, each Leg needs to lift 200 lbs.
Dumbbell Unilateral Squats
If you hold a 40 lb Dumbbell in one hand and perform a Step Up and weight 200 lbs, each Leg has to lift 230 lbs.
Banded Unilateral Step Ups
This is a simple method of overloading the Legs throughout the range of motion. Hook the Band under let's say your Left Step Up Foot. Then anchor it around your right shoulder.
Then Step Up on the Box. You can perform it via Body Weight or with a Dumbbell in your hand.
[/quote]Anyway, i have a question regarding plyometric training. I think it reads in some of the Verkohansky's books that when athlete is doing his or her sport, the sport itself might provide enough plyometrics training, meaning there's no need to do extra jump training in the gym to get more powerful. Thoughts?[/QUOTE]
Plyometric Training
Most sports involve a Plometric Action; eliciting and developing the "Stretch Reflex" to some degree.
The purpose of a "Plometric Training Program" in the gym to dramatically increase the "Stretch Reflex" and to increase an athlete's power potential.
That is one of the reasons that Strength Coaches focus on Plyometric Training in the gym with systematic plymetric training method.
Personal Experience
I am not built to Squat and have weak Leg Drive. I am built to Deadlift, strong back.
Thus, I focus is on increasing Leg Strength with Belt Squats and some Step Ups.
This allowed my Lower Back to recover from Heavy "Deadlift Training Sessions" and ensures an increase in Leg Drive in my Squat.
My Best Squat is 562 lb/255 kg at at a body weight of 208 lbs in the 50-55 age groups, the State Record.
I performed the Squat with a Squat Suit and Knee Wraps. In a pair of shorts, my Squat was 510 lbs.
I also employ Plyometric "Stretch Reflex" in my Squat, Bench Press and Deadlift with a "Complex Training (Post-Activation Potentiation) Program. This method allows you to increase Limit Strengh and Power during the same training session.
Kenny Croxdale