5 Reasons Athletes Should Perform Singles

Neurological Intent 

Athletes at younger ages are very susceptible to change both neurological and physical. This can also be referred to as neuroplasticity. Youth athletes (ages 13-18) & Novice athletes (those with less than 1+ year of experience) can benefit greatly by understanding how to manifest tension and effort into a single exertion of energy. You are quite literally “rewiring” the nervous system.

Synapse Firing

Neurons communicate with one another at junctions called synapses. At a synapse, one neuron sends a message to a target neuron—another cell. An athlete who is more “fast twitch” demonstrates greater levels up synapse firing from one cell to another. This in sport is shown via 1RM & absolute speed (MV).

Less CNS & PNS Fatiguing 

Sprinting is the only exercise that requires 100% of one’s motor units to perform. Lifting (main 3 lifts) are not even in the same percentage in regards to output. However, if you are performing sub-max weights for excessive volume - you are taking your PNS. PNS fatigue affects muscle soreness but not neural output. Contrarily, CNS fatigue happens when the body recognizes a situation as too stressful. Controlled singles @ RPE 7-8 are very easy to recover from. 

Establish Working Weight for the Day 

In the Stress Scale for Strength & Speed Development I talk about using RPE as a main indicator of performance on a given day. Percentage work seldom works in the modern sports era. Very often do we feel “our best.” By establishing an 1RM FOR THAT DAY you can then choose the right amount of volume. 

Safer 

I can hear it now - no athlete should lift “heavy” and out of control. I beg to differ. Ask yourself, which is safer for a youth or novice athlete...a hard “triple” at X weight = more time under tension OR a safe, controlled 1RM = less time under tension BUT more absolute output. Of course, you should teach an athlete how to perform the lift at sub max loads first. We’ve found that utilizing more 1RM’s in our athlete's training has resulted in better numbers over a consistent 13 week block of training.