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3D Your Training to Get Stronger, More Mobile and Injury-Resistant

Three dimensional training is a simple way to alter your exercises to gain greater benefits from every move.

Do you want to feel more comfortable in the bottom of a squat? Feel better activation in your glutes or lats? Improve your efficiency and skill to save energy in workouts?

Try some 3-Dimensional warmups and accessories to get a great bang-for-buck-way to work on all three. Why? And how does it work?

3D versions of an exercise are a very functional stretch.

By approaching a movement from different planes of motion (varying the angle of attack, making it more forward/back, side-to-side, or rotating) – we challenge certain muscles to lengthen more than they would in the normal version of the movement. This teaches them to control greater ranges of motion than they’re normally exposed to.

Result: they feel more comfortable when returning to the standard set up as you’ve trained them to control a bigger range.

3D deadlift matrix 

In this 3D deadlift matrix, we challenge the hamstrings to lengthen more with the forward reaches, and glutes to lengthen more with the sideways and rotating reaches, giving those muscles a very deadlift-specific stretch.

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Get your hip hinge going in all three planes of motion. . Saggital – aim near medium and far, ensuring to drive hips behind to counterbalance the reach forward to get that posterior chain prepped . Frontal – again go for 3 degrees of side reaching, note which way your hips shift, ideally away from the hands, unlike my first set.. . Transverse – twist into one hip, ensuring to maintain the hinge, if you can’t get into the hip here you may benefit from checking hip internal rotation . Start super light for all variations as the change in lever arms makes the weights feel a lot heavier than you might think. If a variation gets backy, get an experienced coach to check your form to see where you can improve… . Sporting my new @wit.fitness Editions released TODAY #3dThursday #deadlift #triplanar #redpillcoach #witfitness

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3D training accelerates skill acquisition

The nervous system learns through trial and error. Whether you’re a baby learning to walk or an athlete learning to snatch, the body detects variation, and learns to correct it, in order to master a movement pattern.

That said, your baby will probably master walking a lot sooner than you master the snatch. By giving the nervous system exposure to other planes of motion, we can accelerate the speed and accuracy with which it masters a movement.

For example: in the 3D box step up, we teach the stepping leg to balance and stabilise the body moving in six different directions (forward/back, left/right, rotating left/rotating right).

This means when doing normal step ups, the body has experience correcting loss of balance in all of these directions, so can detect and correct it sooner as compared to if it had only ever had exposure to the one standard version of the movement.

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3D Thursday – Step Ups . Step ups are right up there with lunges for how well they carryover to real life and also as accessory for competitive functional fitness. Get EVEN more out of them by attacking them from all three planes of motions, in both directions. . 1. Saggital ↕️ – the forward step up is the basic staple we all know and love. The reverse is its black sheep sibling you should have given more attention to before it became famous. Try to ensure you’re not twisting or going out to the side to make up the range here and you’ll definitely need to press through the ball of the foot with heel elevated – that’s how you get the benefit. With all of these, control on the way down is where you get approximately half of the gains. 2. Frontal ↔️ – Everyone is relatively familiar with the crossover step up, but the step out and up adds a level of frontal plane challenge that those who neglect their single leg work might struggle with, especially on that negative. Make sure big toe stays down for this one. 3. Transverse 🔄 – similar to the frontal, the external rotation step up (2nd one) will pose more challenge as we actually tweak out the glute, which means the other muscle of the hip and ankle will have to learn to pick up the slack . As always build these into your warm up or accessory, load them up as you would a normal step up (just a bit lighter to start) and when you come back to the bog standard version, it’ll feel like you’ve just stumbled upon an extra value pack of 24 rolls 🧻🧻 . Threads from @wit.fitness . #YourWarmupIsMyWorkout #coronaworkouts #3dthursday #redpillcoach #triplanareverything

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3D movements can improve muscle activation

Because 3D movements tax certain muscles more than others, we can encourage them to do more work than they would in the standard version of the exercise. This can be great to activate the muscle before training, but also as a corrective accessory lift to ensure the muscle gets stronger and can do more in future.

For example: in the lateral/RedPill (sideways version) ring row, we emphasise the action of the lats more than a normal ring row, this teaches the muscle to engage better, and can carry over well into all pulling exercises, or be used as an accessory to just strengthen the lats.

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3️⃣D Thursday . Ring rows are an awesome upper body pull exercise for both beginners and advanced athletes. . Address imbalances and dysfunction by making them triplanar! . With the rotating ring row, ensure you're getting full rotation both at the bottom and when pulling through to the top. . For the lateral @redpillcoach ring row (TM) the key cue is to pull elbow to hip and avoid hand to shoulder. . Depending on your weak links and dysfunction one or all three variations will bolster your pulling power and keep those shoulders healthy for the more advanced gymnastics movement 💪 . #twoshadesofgrey #wetanddry #ringrow #pullingstrength #witfitness #redpillcoach

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3D movements build resiliency that protects against injury

By exposing our joints and tissues to force in all three planes of motion, we can better condition them to the stresses that will be placed on them in the rest of life – which also occur in three planes of motion.

If we only train in our fixed standard movements, we’re missing out on the variation that occurs in joints from three-dimensional activities, like running and changing direction, or throwing a ball, or even catching a wall ball that takes an awkward bounce. You might be able to rip a heavy deadlift, but what’s the point if you put your back out when you pick up a pen from the floor?

In these 3D stability exercises we expose the shoulders and ankles to all three planes of motion, which better prepares them for the 3D nature of life.

The tissue resiliency improves as well as the control in all directions, which means they will fare better when a potentially injury-causing incident occurs.

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3D Thursday . 3D Shoulder Stability 🤷🏻‍♂️🏋️‍♂️- simple variations on planks can pay serious dividends on shoulder stability; when we use the different planes of motion we challenge the musculature and nervous system and can identify and address asymmetries and imbalances. The three simplest variations: . 1. Saggital ↕️ – push the floor away and sweep into an overhead like position, like a one arm downward dog, awesome handstand prep 2. Frontal ↔️ – staying as stacked as possible, avoid twisting or flexing the hip, lower hips straight to floor and add obliques to the mix to go with your shoulder stability 3. Transverse 🔃 – staying aligned rotate around the bottom shoulder and try to open the chest as much as possible to test your stability in shoulder abduction and bring pecs into play . 2-3 rounds of 5-10 of each variation on each side is a great boost to your accessory work for any pressing or handstand training. . #planking #BringingItBack #shoulderstability #redpillcoach @wit.fitness #gymbox

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3D Thursday – Ankle stability . Stable ankle are suuuper important. They play a role in squatting, running, jumping, skipping and also of course, lunging. Having well-functioning ankles can help with knee pain, shin splints and a variety of issues that happen upstream of the foot (all of them, nearly). . Test and improve your ankle stability in all three planes with these simple moves. Hold weight in your hands overhead for extra challenge. For all of them move smoothly with good control through the whole range and try not to touch down at all during the set, reaching foot is 1cm from the ground throughout. If you need to have a feather light touch at end range to begin, but progress towards no touch as soon as possible. 2-3 sets of 5-10 reps of each drill will do nicely. . ↕️ Saggital (3) – forward back reach, bend the standing leg knee, and reach the other foot as far forwards and behind as possible. . ↔️ Frontal (2) – facing forwards, bend the knee and reach out to the side as far as you can before returning to start position. . 🔄 Transverse (1) – turn the whole body to face 90 degrees away from standing leg, not just a leg reach with body facing forward. . Give it a try and see how you go – if you struggle, it might be a good idea to build into your warmups. . #unstable #mentally #ankle #balance #shinsplints #kneepain #3DThursday @wit.fitness

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To sum up, getting creative with your accessories and warm ups can pay tremendous dividends from both a performance and injury prevention point of view.

Three-directional variation is a simple way to tweak your exercises to get a greater return on every rep. If you dig a bit deeper, it can also be powerful for fixing injuries and imbalances, but that’s a topic for another post.