When I first started out working as a strength and conditioning coach I read a lot of the work produced by Ian King and the ‘weak side rule’ is a simple yet effective rule to keep in mind when working with athletes, particularly when you’re working with an athlete coming back from injury.
Weak side rule
Always work the weak side first.
Don’t do more weight or reps on the strong side than the weak side can handle. If there’s an imbalance follow these guidelines when developing the training programme.
If there’s a 10-20% difference in strength complete one extra set on the weak side
If there’s a 20-50% difference complete 25% of reps on strong side compared to weak
If there’s >50% difference don’t complete any reps on strong side