Welcome to the Third Dimension


From my experience, many are yet to emerge from the dark ages of training. The popularity and influence of bodybuilding has crossed over into the mainstream and has made training in a two-dimensional manner almost ubiquitous. In essence, this means that most of us focus upon sagittal plane motions (forwards and backwards) and little use is made of frontal plane (side-to-side) and transverse plane (rotational) movements.

However, those of us who have ever moved should know and feel their bodies moving in a three-dimensional manner. Thus, when training, it is important that we involve a combination of front and back, rotational and side-to-side movements. If we want our training to improve our performance, https://dimensionstraining.com/ then it seems to be obvious that training in a manner, which does not allow us to move in a three-dimensional manner will not transfer to the performance goals we are after. Not only this, we are denying our bodies the capabilities to perform to their full potential!

It is my intention, therefore, to introduce many to the third dimension of training. Training in a manner, which incorporates all planes of motion can have some profound effects on your body. You may find that you are able to break through training plateaus or more simply, injuries that have prevented you from carrying out certain activities may be reduced. Training in three-dimensions obviously promotes far more movements and consequently, stiffness and soreness of muscles is also reduced, alleviating the risk of injury.

Not only this, but better aesthetic qualities ensue, as moving in three dimensions often requires more energy to be utilized, increasing the potential to burn fat. Also, it is my belief that muscles react to bones moves moving and joints feeling these movements (reasons for this belief are beyond the scope of this blog post!). So moving in 3 dimensions stimulates more muscles to react and so there is increased potential for muscle growth and definition. These points alone are a powerful enough reason for transitioning your workouts into the third dimension!

As it stands, many are prescribed two-dimensional exercises as a means to there being some transferable benefits to activities an athlete engages in. As an example, I as a boxing enthusiast have previously been guided to improve the power of my punch through executing exercises such as the bench press. This is flawed on so many levels! Boxers, are never lying down (unless on the canvass!), boxers do not just move in one plane of motion, and the power of a punch is derived from powerful rotational motions in the hip and thoracic spine.

Boxing is a three-dimensional sport, so training must reflect these movement demands in order to ensure direct application to the activity. This will reduce the risk of injury, as our bodies will have grown accustomed to moving in the way that it should do, through the promotion of good functional movement patterns. So for example, if I want to improve a boxers jab, I will not have them lying down on their backs and pushing a barbell! I would look at the movements involved throughout the body and build exercises to better weaker movements and to make those stronger movements more effective.


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