Weak Side Rule

When I first started out working as a strength and conditioning coach I read a lot of the work produced by Ian King.

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.


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