At Integra Fitness, clients come to us with a variety of training goals. When we design programs, we tailor 90% of the plan to meet each client’s specific objectives. However, one of our overarching goals for all clients is to help them achieve better long-term movement.
Understanding the Planes of Motion
Humans move in three planes of motion:
Sagittal Plane: Movements in this plane involve up-and-down or forward-and-backward motion. Examples include squats, deadlifts, and bicep curls. These are some of the most common exercises performed in gyms.
Frontal Plane: Movements in this plane occur side-to-side, such as lateral lunges, lateral raises, and side bends.
Transverse Plane: This plane includes rotational movements like core rotations, cable chops, and twisting exercises.
When you walk into a big-box gym, you’ll primarily see sagittal plane exercises being performed. These movements are excellent for building muscle and strength because we’re generally most stable and strongest in this plane. However, training exclusively in the sagittal plane limits overall movement quality and neglects the development of many athletic capabilities.
Why Train in All Planes of Motion?
Focusing on all three planes of motion improves your quality of life outside the gym. It better prepares you for everyday activities such as playing with your kids, golfing, swimming, and performing daily tasks and chores. Additionally, incorporating lateral and rotational movements into your training can reduce the risk of injury by enhancing your ability to move freely and efficiently in daily life.
The downside of training exclusively in the sagittal plane is that, over time, you may lose the ability to move effectively in other planes. While sagittal movements can make you strong, they don’t fully prepare your body for the diverse demands of life.
At Integra Fitness, we believe that even a 75-year-old retired grandparent should have the ability to move in all directions without pain or restriction. That’s why, even if your primary goal is building strength, we incorporate elements of athleticism into your program. This approach not only helps you achieve your immediate fitness goals but also promotes longevity and vitality as you age.
How to Incorporate Multi-Planar Movements
When we design training programs, we prioritize foundational exercises like squats, deadlifts, presses, pulls, and carries as the primary lifts. To inject athleticism into these programs, we incorporate lateral and rotational movements into warm-ups and secondary strength exercises.
For example:
Warm-Up: Include band rotations to train core muscles and improve rotational mobility.
Secondary Strength Exercises: After performing a primary lift like a goblet squat or kettlebell deadlift, add a lateral lunge to target the frontal plane.
This programming strategy allows us to focus on big, stable lifts that deliver significant strength and muscle gains while also enhancing your ability to move effectively in all directions.
The Athlete in Everyone
We believe that every person, regardless of age or fitness level, is an athlete in some capacity. Our goal is to help you build strength without sacrificing mobility and movement quality. We want you to not only achieve your fitness goals today but also maintain the ability to do all the things you love 20 years from now.
By training in all planes of motion, you can unlock a new level of fitness and longevity. At Integra Fitness, we’re here to guide you every step of the way.
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