Hopefully you are starting to get back into your routine from the holidays. I think one of the best ways to get excited again to work towards your fitness goals is to have some great training ideas. That’s why I hope this blog on the type of strength training that is SO important, but few ever train will be one of those times of inspiration.
When we think of being strong, I believe most of us think of an image of ourselves struggling to finish that final repetition. The feeling of picking up a weight that you thought maybe was impossible is very addicting. Even though most of us think of lifting a big weight as being really strong, it is another type of strength training that actually makes us more injury resilient and able to really keep making progress.
What could such a mysterious type of strength be? Your ability to RESIST motion could easily be the most important type of strength training you could focus upon in your training. I know, I know, no one ever posted a personal record of resisting any type of weight, so why am I saying something so odd?
In life, in sport, we move in three planes of motion. We climb, run, dive, and perform all sorts of complex patterns that require us to be able to navigate these three planes. This is an important concept because when we are moving we are going through one plane while often having to resist the other. A simple example could be found in walking.
During locomotive actions like walking we see our opposite arm and leg swing at the same time. This ism’t by accident as this motion uses these motions to both stabilize our spine while optimizing some rotation to help project us through space. If we didn’t use these connections in the body to help resist unwanted movement we would see our torso rotating in extreme ways and our arms flopping around. That is what is difficult to explain to people why functional training is so different. You need a complex interplay of muscles working at the right time, doing different things to perform movement so answering the question of “what muscle does that work?” is often impossible and not the point of functional strength training.
You see, if we aren’t strong enough to resist unwanted motion, we get excessive stress on joints, we can start overloading different structures in our body, and we would be far less efficient with our movement. There are obvious health and strength training benefits to focusing on such concepts, but we also use more muscles and therefore have a better chance to build MORE of the body up and expend more calories. Win-win proposition right?
Teaching people how their muscles work together make for what functional fitness is really trying to achieve in our strength training.
People can usually get on board with these ideas when it comes to things like planks. Whether it is crawling patterns, kettlebell renegade rows, or even our DVRT lateral drags, it seems like when it comes to learning we want to hold that plank while resisting movement is great because it uses MORE of our core muscles in the way they were designed to function.
Sadly though, we rarely see people use these concepts in any other drills or movement patterns. That is BIG mistake because in using these strength training ideas for ANY movement pattern will enhance what we can get out of them and how much more efficient we make our training. Here are a few ways we can use these important strength training concepts better in our training.
Use More Diagonal Patterns
There are some that are familiar with diagonal patterns, especially those that are called lifts/chops, when it comes to some corrective exercise training. However, their application to serious strength training should also be considered. As renown strength coach, Mike Boyle explains…
“Physical therapists began to realize these diagonal patterns of extension and rotation were a vital part of movement and started to use them to provide a more real-world aspect to rehab. Specialists in rehab began to understand movement is multi-planar, and the highest form of rehab involved diagonal patterns of flexion and extension combined with rotation.
Thomas Myers in Anatomy Trains discusses what he calls the spiral and functional lines of the body, while Janda made us aware of the integrated workings of the musculature across the critical junction from the glutes to the opposite-side lat. This area, known as the thoracolumbar fascia, along with the hip joints, allows us to move force from the ground to the extremities.”
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Great core training rarely looks like the ab exercises we see in the gym. Especially as we get to higher level core workouts really understanding how the body works makes all the differences in the results we get in strength, stability, and mobility. Find out why THIS exercise is so surprising powerful!
While I show you how we use lifts/chops in some of our lunges, these are also great ways to add them into our hip hinge and power training.
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As we move into 2020 I’ve never been more motivated to help people understand how our body works because there is SO much confusing information!!! One of the most impacts aspects of training is just understanding what our body was designed to do! ——— 💪🏻 For example, knowing where and how our body learns to RESIST movement at certain parts and how to PRODUCE rotation at another. For example, our lumbar spine has about 4-14 degrees of rotation to it. That’s pretty darn small and knowing why it’s important to learn to do both is important. ___________________ 💪🏻 With that little of movement occurring, that means our body must work very hard to RESIST unwanted rotation, especially to the lumbar spine area that possesses very little rotation. That is why our Posterior Oblique System, Anterior Oblique System, and more are designed in the manner they are in our bodies. These chains of the body are designed to help us create stability during complex movements and resist unwanted or excessive movement to our body. __________________ 💪🏻 An example is how we progress some of these #deadlifts in our #DVRT system. Understand, these would be done after a lot of other progressions teaching how to hip hinge and progressive instability where we build strength of these qualities. However, moving to MAX (multiple axis) deadlifts helps make these connections to how we move in life. The goal is have anti-rotation in the lower body and trunk, and a slight bit of rotation to the thoracic spine. Using the Ultimate #Sandbag in the manner I show is important because of HOW I am using the weight. _________________ 💪🏻 When I hold the handles I am actively trying to break them apart to build my #plank which is engaging the lats and core. The same when I move the weight to the Front Load position that gives me a more dynamic plank trying to keep pulling the weight to my body as I move to maintain my stability and control of the core. Building more sophisticated #functiontraining requires us to understand how our body performs!
Move In Different Patterns
Fitness is usually an industry of extremes. You will find some VERY goofy exercises just in the name of functional strength training (which is usually isn’t) and you have those that believe you can just do the same squats, deadlifts, and presses and that’s all you need. As with most things, the truth is in the middle of such a discussion. What most don’t understand is moving in a different plane needs to be thought of as progressive as any other training variable like weights and reps. In reality, most people just do some random change to an exercise in moving another way and don’t realize it could be like adding 50 pounds to a drill or asking to 30 more reps.
We would never consider such ideas as good ones, but it happens all the time when we talk about moving in different directions. Why is doing so important for our strength training programs? While we could learn to deadlift just moving up and down, our brain and body don’t automatically know how to translate that to doing so while moving forward, or laterally or example. Therefore, we need to train our nervous system to understand how that movement is coordinated differently when we change such variables.
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When it comes to training the glutes most people think that going heavier on exercises like deadlifts is the best way to develop them. They fail to realize that the glutes are not only responsible for extending the hips but stabilizing the pelvis too! ————- 💪🏻 What that means is when we move to more single leg exercises we can often see the #glutes working harder than we do in two legged exercises. That’s because these muscles have to do more than one thing at once. If that sounds like a fairytale then you should read some of the research like this comparison of one vs two legged good mornings that spine expert Dr. Stuart McGill led! ———— 💪🏻 Many struggle to do true single leg exercises so seeing that you don’t have to do JUST a single leg #deadlift but can use stepping patterns as I show in this series allows us to build up to single leg movements and also load up the body! ———- 💪🏻 Lastly when we use the Ultimate #Sandbag we take pressure off our low backs that a barbell would cause in a classic good morning and get a better connection of the core and glutes. That’s how we use science to lead us to better fitness solutions.
Jessica shows how we expand the number of exercises really available to us in a pattern when we have purpose to manipulating these strength training variables.
We should be interested in how much we can lift, but we should equally be focused upon how well we lift a weight and if we do so in more complex patterns that build up our functional capacity. What DVRT UK master, Greg Perlaki shows is how we can continue to build upon these ideas for some pretty impressive forms of dynamic strength training.
Our water Ultimate Sandbags are back in stock! For a limited time save 30% on our DVRT water bags and when you do you will get our sand fillers and our DVRT Water Bag manual for FREE! Use code “water2020” HERE for a very limited time!
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How To Build Strength & Power In The Frontal Plane!⠀ ⠀ ⠀ 🏋️♂️ Most injuries occur because of the inability to stop ✋ or in another word the inability to resist force. That’s why in the DVRT System we teach how to resist a plane of motion first before producing movement in that direction. ⠀ ⠀ 🏋️♂️ I’m showing a Front Loaded Good Morning first using the core strap and a resistance band to create a whole body ‘brace’ #plank to fight against lateral forces. ⠀ The band helps to engage muscles like the lats, core, glutes and feet to create that stability. Without the band this integration would be less effective and we would loose the purpose of the exercise.⠀ ⠀ 🏋️♂️ Learning how to resist frontal plane movements helps to create more stable foundation to complex movements in not just the frontal plane but sagittal plane too.⠀ In addition we’re able to train the body to be more efficient and avoid injuries specifically in lower backs, knees and shoulders. ⠀ ⠀ 🏋️♂️ Once efficiency shown to resist lateral forces then we can move on to start producing movement in the frontal plane. Our hip hinge progressions are great way to start working on strength and get into power based movement. ⠀ ⠀ 📍Join our Level 1 Certification in the UK, Buckinghamshire on 9th February 2020. Sign Up through the Link In Bio 📍⠀⠀⠀ ⠀⠀⠀ Sign Up Link in BIO!⠀⠀ #ultimatesandbag #dvrt #functionaltraining #frontalplane #lateral #sidelunge #powertraining #coretraining #conditioning #mensfitness #londonfitness #londonfit #crossfituk #mobilitytraining #mobilitywod #plank #stabilitytraining #trainsmart #physicaltherapy #physiotherapy #fitnesspro #personaltrainer #londonpersonaltrainer #glutesworkout #movementismedicine #fitnesscoach #sandbagtraining #ukfitness