Training the transverse plane vs Saggital only?

[Guest guest]

> I might propose that we haven't focused on things such as weighted hip

> drive or resisted hip rotation because it is more difficult than axial

> loading of the body.

>

Greetings,

Once again I stand in ignorance -- what is so difficult about " resisted hip

rotation " ?

Jerry Telle

Lakewood CO USA

[Guest guest]

Mark Helme wrote:

Logic would dictate that we train in the transverse plane, if that is where

key movements occur. However, we must also consider what the role of the

resistance training program is within the total program. Using the hammer as

an example, will you ever be able to replicate movement speeds and actions

with a dumbbell or kettlebell, probably not, certainly not in the same gym

twice :-).

This leads me to the role of general preparation and specific preparation.

If we are to view the muscles used as our training goal, then we have a

different option. Leg strength and power may be developed in the sagittal

plane but technical practice and plyometrics could be used to harness this

power into the transverse plane.

Also IMO it takes athletes many months/years to develop the stability and

control enough to add rotation to a linear movement. Furthermore ask what

value would this exercise have? Could you produce sufficient forces or

movement speeds to create and overload, and if you can with what confidence

could you expect the athlete to remain in control?

I would like to hear the thoughts of those trainers who work in field

athletics and martial arts, on how they deal with rotational movements

Casler writes:

Hi Mark, you bring up some excellent points and in general I feel it goes to

the old argument of " general to specific " Strength Training Applications.

You not only have Dynamically Transitioning Planes of Motion, you have

Rotational Actions, Bilateral-Unilateral Actions, Push/Pull Actions

occurring in multiple planes simultaneously.

It is enough to make your head spin (in some actions literally)

Like it or not, the " ONLY " way to train a complete action is by performing

it. But, in " some " cases, it can be trained in " contributing segments " .

Examples might be " hanging cleans " for cleans, or maybe standing throws with

a heavy shot, in the shot put.

But there are further benefits to training segmental elements.

My simple example of the shot put is likely the easiest.

In the final phase of the shot, you have elements of hip drive, forward

force, lifting or elevating force, rotational force, and bilateral push/pull

of the throwing and non-throwing body rotating on the established central

axis.

This can only be examined in " snap shots " of the dynamic action, that can be

" trained " to their function at the moment. (as far as strength)

While we would certainly want to focus on the " bilateral gross strength "

actions like Cleans, Squats, and other limited plane (basically vertical)

actions for GROSS strength, these can be further focused via more specific

actions.

These may not be conventional weight lifting actions, but most are familiar

with using a heavier shot to develop additional strength to that action.

While it is certain that you may want to be careful to not interfere with

" fine motor " patterns and skill, it is valuable to use these in the early

conditioning stages.

For example, (again in the shot put), many neglect the action and value of

the " non-throwing " arm and body that can contribute a great portion of the

rotational torque and drive through the completion of the action.

Weighted Drills for this " pulling " action (which I have never seen done) are

of extreme value, but difficult to perform (I have designed a machine to do

so in a favorable dynamic action by the way) This specific " push/pull "

rotational axis action is extremely common in many sports (Tennis and most

all Racquet Sports, Golf, Baseball both throwing and batting, Shot put,

Discus, Javelin, etc) yet the technology to " train " these specific actions

effectively is virtually non-existent.

I do recall a couple attempts with a weighted Ring for rotational loading in

the Discus, and I think you'll find that Discus Throwers who also toss the

Hammer or Heavy Weight Throws do well, but it is not a common training

model.

In any event, my interest in Kinetic Chains has caused me to observe, and

evaluate athletic actions as to their momentary force involvements and

dynamic transitioning, and look for methods to address those needs.

The continuum runs from Gross to Fine, and there is a lot of ground to cover

in between when it comes to establishing meaningful training forces in 3-D.

Regards,

Casler

TRI-VECTOR 3-D Force Systems

Century City, CA