The Bilateral Deficit—Plausible Explanations and Solvents
by John M. McNamara, PhD, CSCS,*D, NSCA-CPT,*D, USAW, and Max Barnhart, CSCS
NSCA Coach
November 2014
Vol 3, Issue 4
By adhering to the basic principles of training, including progressive overload, periodization, and a safe lifting environment, the bilateral deficit can be improved by the amalgamation of unilateral force production, maximal effort, and repeated effort training.
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This article originally appeared in NSCA Coach, a quarterly publication for NSCA Members that provides valuable takeaways for every level of strength and conditioning coach. You can find scientifically based articles specific to a wide variety of your athletes’ needs with Nutrition, Programming, and Youth columns. Read more articles from NSCA Coach »
References
1. Zatsiorsky, VM. Science and Practice of Strength Training. Champaign, IL: Human Kinetics; 60-107, 1995.
2. Bobbert, F, de Graaf, WW, Jonk, JN, and Casius, RL. Explanation of the bilateral deficit in human vertical squat jumping. Journal of Applied Physiology 100(2): 493-499, 2006.
3. Baechle, TR, and Earle, RW. Essentials of Strength Training and Conditioning (3rd ed.) Champaign, IL: Human Kinetics; 99-415, 2008.
4. Verkhoshanksy, Y, and Siff, M. Supertraining (6th ed.) Ultimate Athlete Concepts; 1-34, 2009.
5. Lin, J, and Chen, T. Diversity of strength training methods: A theoretical approach. Strength and Conditioning Journal 34(2): 42-49, 2012.
6. Brown, LE. Strength Training. Champaign, IL: Human Kinetics; 19-20, 2007.
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