5 lower-body training myths

You might think lower-body strength can be developed quickly by lifting as much weight as possible, but Sherman Armstrong, Georgia football’s associate director of strength, says it isn’t so easy.

Armstrong dispels that myth, along with a few other lower-body training misconceptions, below.

Myth 1: Lower-body strength is only needed for running.
Armstrong: Jumping, throwing and changing direction all require a strong lower body. Muscles have to be strong to stabilize the body and accelerate and decelerate.

Lower-body strength training is also a huge injury-prevention mechanism. Without strength, the body breaks down, and you become more susceptible to injuries to areas like your ankles, Achilles, knees, shins and hamstrings.

Myth 2: You should train your lower body everyday.
You have to split your training routine to give your body sufficient time to recover before the next workout. When you train hard, your body breaks down. If you work muscles every day without recovery, you get into overtraining, which decreases the force production of muscles and ultimately your performance.

Myth 3: It only takes a couple of weeks to develop strength.
Athletes want a lot of gains, and they want them quickly. But strength and size happen over time. You have to be patient and consistent and do what it takes to make it happen.

Myth 4: Train your legs simultaneously.   
You have to train your body the way you play. You’re balancing on one structure when you run and jump. There has to be some form of stability, which is what single-leg training addresses. It improves balance and core stability so muscles can produce more.

Myth 5: Always lift heavy weight.  
It’s all about technique. As soon as your technique breaks down, you have to go lighter. As you get into a set, you may have weight you can handle, but as you perform the second or third round, because your body’s fatiguing, technique may deteriorate. That’s when you need to drop the load. If you’ve got 30-pound dumbbells, bring it down to 25. Use technique as a guide for how much you’re able to increase.
 

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