When I refer to the types of exercises that you include in your fitness training as being the reason for the effectiveness of your workouts, I really mean that the types of movements you include will be the key elements in optimizing your fitness. Too many training programs are very one-dimensional. If I have kept your interest so far, please read on and I’ll explain what I mean by “key elements.”
What do I mean by one dimensional? Well we live in a 3 dimensional world, right? So your elements (or exercises) should consist of multi-planar or 3-dimensional movements. This only makes sense when you think about the abilities of human mechanics. The point that I’m getting at is that basically the human body is capable of moving through 3 planes of motion. From now on when I say “plane” imagine a giant square piece of wood, because this will simplify my point. The first plane of motion I will discuss is the sagittal plane. Imagine standing with the plane facing parallel to your body. Every exercise that you can do that moves along (or parallel) to this plane like squats or overhead snatches would include the sagittal plane. Next is the frontal plane. Imagine the plane splits your body into front and rear halves. Its parallel to your body and perpendicular to the sagittal plane. Something like pull-ups would run along this plane. Thirdly, is the transverse plane. Here imagine standing on the plane, like the floor, and any movement that you make that involves rotation or twisting the trunk would run along this plane. A good example of a transverse plane movement would be figures eights in your kettlebell training.
Any great program should contain the elements that cover all 3 planes of motion to blast through and avoid workout plateaus!
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I’m Brandon Richey the Strength and Conditioning Pro!