Coming up on our 15th year of teaching DVRT, I get excited to start talking more and more where our functional strength training goes. Of course it is always a tough balance helping people know where to start, but also getting them to know where they can go with our unique system of functional strength training.
Why do I keep saying “functional” strength training? Is it because we are trying to replicate what we do in life? Is it that I am trying to sell you something abstract and “cool”? No way! We often forget that there is a specific way that our body is designed to function. As I have said many times, if you don’t know how something works, it really is difficult to make them better.
That is why I brought in some heavy hitters this past week in Physical Therapists Jessica Bento and Dan Swinscoe who explain that our movement is more than this or that muscle being strong. One of the concepts of functional strength training that is so foundational is planes of motion. I talked about many of those concepts HERE, but I wanted to expand really on the idea of frontal plane strength.
Why? Is it JUST to do something different? Is it more than doing a lateral lunge and side plank here and there?
Learning to be strong in lateral motion is key for the following:
➡️Higher ground reaction forces the body can create during running.
➡️Improved ability to absorb forces (greater resiliency).
➡️Becoming more efficient at movements so you can fatigue slower.
➡️Reducing risk of ITBand, plantar fasciitis , and low back pain
➡️Trains all six gluteal muscles for full strength and development of the glutei.
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As promised in our DVRT: Around The World Video, Coach Caitlin "Optimus Prime" Lavelle (@superpowerstudios )and I show some key steps to building frontal plane strength and power. Once we have some competency moving laterally, we can begin to own rotation. We start with lateral hinging (lateral deadlift) with the @ultimatesandbag . This is slow and controlled way to move in the frontal plane while creating transverse plane resistance. Add in some power with lateral cleans and we're likely in a good place to introduce rotation. As with the frontal plane movements, we begin slow, create competency and then add power. These steps are the bridge to our Around The World video. Keep in mind that you could spend months focusing on these movements alone. There's no rush. The glory is in the process. Enjoy and let us know what you think. -Fury and Prime #FuryCrew #dvrt #ultimatesandbag #furyindustries #rotationaltraining #strength #personaltraining #smallgrouptraining #functionaltraining #strengthfaction #brooklyn #gowanus #gowanusstrong @jessicabento_mpt @joshhenkindvrt @movementbymeg @malcrev @furyindustries
DVRT Master, Steve Holiner, breaks down how we start to build success in the frontal plane hip hinge progressions.
With all the good stuff about frontal plane training, most people forget that we can both RESIST and move THROUGH the frontal plane. What Steve shows above is how we move through the frontal plane, but learning to resist it actually should be a foundation we build in our strength training. We also tend to forget that frontal plane work doesn’t work JUST for lunges and so forth. The fact is just like any good form of strength training, it can be used for ANY human movement pattern.
That means our squats, our pressing, our pulling, etc. should ALL have frontal plane components. How do we do that? We tried to simplify these ideas of DVRT strength training by focusing on load position and body position concepts. If you watch what DVRT Master, Greg Perlaki, shows below, they are all frontal plane pressing exercises. Not ONCE is Greg moving through the frontal plane, but resisting it! Being half kneeling or hovering, or using the Arc Press, this is the body learning to work frontal plane in a pressing movement.
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Progressive Overload is Adding More Stress To tHe Body and Not Just Adding More Weight! Agree? Drop me a 🙌🏼⠀ ⠀ ⠀ Progressive Overload is often misunderstood and used as just adding more weight. Changing body position, using time under tension, vary holding positions, planes of motion, speed and volume are all need to be considered when we talk about progressive overload. ⠀ ⠀ Here are some of the Half Kneeling Press options to add more stress to the body. ⠀ Please IGNORE the weight of the bags as I just want to highlight the concept. ⠀ ⠀ 1) Half Kneeling Press⠀ ⠀ 2) Half Kneeling Press w Leg Switch⠀ ⠀ 3) Hover Arc Press⠀ ⠀ 4) Drop Lunge Press #dvrt #ultimatesandbag #functionaltraining #progressiveoverload #fitnesslondon #functionalfitnesstraining #kettlebell #metcon #hiitworkout #ukfit #trainsmart #trainsmarter #physiotherapy #physicaltherapy #sandbagtraining #movementculture #movementismedicine #movegb #performbetter @perform_better
The point is that we can take lessons we learn from a side plank, but put them in far more dynamic exercises. Below I show hinging, rowing, pushing, and squatting implementing these concepts. It is not only doable, but important to us maximizing what people can do in their strength training. Making fitness not only smarter, but more effective is so what we want people to feel with our DVRT strength training principles. Not only does your fitness library get bigger, but becomes a stronger tool in developing superior solutions.
Want to find out more about how we are changing how people see strength training? Save 30% on our functional fitness tools, workout programs, and online certifications with code “fall” HERE
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I’ve been talking a lot about multi-planar #strengthtraining ,especially frontal plane strength, a lot because I feel like it is sorely misunderstood. Either we tend to not use this plane of motion at all, or we randomly through it into #workouts without having much purpose to how we implement these concepts especially as they relate to raising the intensity of our training. …… ➡️ We have to consider for every #functionaltraining movement pattern (squat, hinge, push, pull, rotate, and gait) we can use the elements of frontal plane (lateral) strength training. Why is it important to improve frontal plane strength? Having strength in this manner has been related too…. ➡️Higher ground reaction forces the body can create during running. ➡️Improved ability to absorb forces (greater resiliency). ➡️Becoming more efficient at movements so you can fatigue slower. ➡️Reducing risk of ITBand, plantar fasciitis , and #lowbackpain ➡️Trains all six gluteal muscles for full strength and development of the #glutes . …… ➡️ We can either resist frontal plane movement or move through it. Most times, fitness coaches have clients moving right into lateral strength movements. However, the reality is that teaching people how to RESIST the frontal plane sets a better foundation for the body to learn how to eventually move through it more successfully. These 4 #DVRT movements bring in #squats , hip hinges, pulling, and pressing in leaning to resist the frontal plane. They teach the powerful #functionalfitnss concepts to develop greater strength and resilience. Ultimately, achieving higher #fitnessgoals .