We live in a 3-Dimensional world. Even though every day each and every one of us performs all kinds of movements in 3 planes, most of us only tend to train in 1 or 2 planes. The 3 planes I am referring to are: frontal, sagittal, and transverse. Training in 3-D prepares you for whatever life may throw at you at a given time. Not only does it strengthen muscles you never knew you had, but it can often prepare you for a situation in which you are physically in an awkward position. It could save your life!
How do we train all 3 of these planes? I will try and keep it as simple as possible and then I would expect you to get creative. Basically, you want to using some type of forward/reverse locomotion (sagittal), lateral movements (frontal), and rotational movements (transverse). Obviously, there’s a lot more to it, but that is the basics.
Rotational movement is the one that people will often leave out of their training programs. More than likely, this is because it can sometimes put you into a compromised position that requires core strength to maintain your balance. You can’t let these positions scare you. If you fall over a couple times, get back up and do it again.
Here at the bottom I have posted some movements that I do with ALL of my clients. Whether it has to be modified/intensified or not, these are definitely a MUST for everyone. Whatever the age or health status, I will always find multiple benefits to using these particular movements for each person.
Here are my favorites for 3-D training with some serious mobility mixed in!
I often use these 4 mobility drills as a dynamic warmup. It’s definitely one of my favorite series I’ve ever encountered.
This video courtesy of Eric Cressey of Cressey Performance near Boston, MA. He works with mostly baseball players, but is rapidly becoming one of the most renown elite training coaches in the U.S. I love his work because it is relatable to all populations, and his innovation is inspiring.
Tri-Plane Matrix…courtesy of our very own freefitnessvideos.com.
This exercise is awesome because it can be modified in SO many different ways. You can exaggerate it more or less, add an external load, or add a reach to the floor on each lunge. Adding an external load can mean grasping a dumbbell in a goblet fashion (“cupping” the head of the dumbbell right in front of your chest), or using two light dumbbells to reach to the floor with. This exercise is what you make it. When the transverse lunge is executed properly, you will feel all kinds of muscles firing: hips, glutes, hamstrings, gracilias…you name it.
Move to the beat of your own drum.