One Thing Your Training Is Likely Lacking
Introduction
One essential aspect of training that often goes overlooked is the incorporation of exercises in all three planes of movement: the sagittal, frontal, and transverse planes. What are these planes? Here are some basic definitions before moving forward:
1. Sagittal Plane: The sagittal plane divides the body into left and right halves and involves movements that occur in a forward and backward direction. This includes activities like running, cycling, and squatting.
2. Frontal Plane: The frontal plane divides the body into front and back halves and encompasses movements that occur side to side. Lateral movements, such as lateral lunges and side shuffles, occur in this plane.
3. Transverse Plane: The transverse plane divides the body into upper and lower halves and pertains to rotational movements, such as twisting or turning. Movements like swinging a golf club or a baseball bat occur in this plane.
The Importance of Training in All Three Planes
When it comes to training that addresses functionality, preparedness, and overall health we need to consider what is optimal for injury prevention. Do we always move forward and backward? Most people would argue that is where a majority of our time is spent so we need to train that. And you would be right for the most part. However, I would argue that training the sagittal plane (almost exclusively) prevents us from exposure to the positions that more likely lead to an unexpected injury. Also, fundamentally as humans, we have the ability to move in many directions and should not limit ourselves to getting better at moving in one plane only.
Training in all three planes of movement is essential for a few reasons:
1. Enhanced Performance: A study published in the Journal of Strength and Conditioning Research by Hrysomallis et al. investigated the effects of multiplanar training on athletic performance. The research demonstrated that athletes who engaged in multi-planar training showed improvements in agility, speed, and power compared to those solely training in the sagittal plane. This means they are better equipped to adapt to the unpredictable demands of their sport. (Side note: You do not need to be an athlete to benefit from this. Being able to move better is a universal benefit)
2. Injury Prevention: Imbalances and weaknesses in any one plane can lead to overuse injuries. By training in all three planes, one can develop balanced musculature and reduce the risk of injury. Additionally, balancing muscle development across all three planes can help with maintaining proper biomechanics and focusing solely on movements in one plane can lead to overuse injuries. Multi-planar training helps distribute the stress across different muscle groups, reducing the risk of overuse injuries.
3. Functional Movement: Real-life activities involve multi-dimensional movements. Training in all three planes ensures that one can perform these activities more effectively and efficiently. Also, many trunk/core muscles are engaged in the transverse plane. Training in this plane helps develop core strength, which is crucial for overall stability and power.
Exercises for Multiplanar Training
Here are some basic exercises that could be included in a training program for all three planes:
1. Sagittal Plane: (The usuals)
- Squats
- Deadlifts
- Running drills
- Bench Press
- Lunges
2. Frontal Plane:
- Lateral Skaters
- DB Lateral Raises
- Side-to-Side Plyo Push Ups
- Cossack Squat
- Messier Lunges
- Side Planks
- Copenhagen Plank
3. Transverse Plane:
- Medicine Ball Throws
- Russian twists
- Curtsy Lunges
- Running Drills w/Direction changes
- Band Rotations
- KB Windmills
- Boxing
Conclusion
Training in all three planes of movement is a non-negotiable component of training for life. It enhances biomechanics, reduces the risk of injury, and exposes us to novel movement patterns that a sedentary lifestyle avoids. If the saying “move well, be well” is something you believe, then let's move well in all directions, not just one.