Plane Training


The history of weight training has changed with the advent of applied functional science.  Before, there were 2 reasons for weight training, i.e. hypertrophy or training to increase strength.  Human function is driven by the muscular, the skeletal and the nervous systems which are our vehicle for movement; therefore all training should integrate these three simultaneously.


When training, one should train using 2 or 3 different planes of motion.  There are sagittal, transverse and frontal planes.  By training in 2 or 3 planes of motion, one is less likely to injure oneself during sporting events or doing work around the house.  The sagittal plane is forward or backward motion.  The transverse plane is twisting left or right.  The frontal plane is stepping side to side.  For example; doing a forward lunge holding a med ball in front of you at shoulder height, and twisting right or left as you step forward to do the lunge.  You would be doing a sagittal lunge with a transverse twist.

There are multiple motions one can do by combining the different planes of motion together.  When training in 3-D you are recruiting more muscles to work, requiring more oxygen, which means your body is working at a higher level during the exercise period.  The major benefit of 3-D training is that it combines multiple biological processes and systems to continually train the body and maintain fitness over the long run.  By its design, 3-D training causes the body to continually adapt, learn new motions and avoid the limitations of conditioned response, making it ideal for a lifetime level of fitness.


  1. Frontal Plane (left to right movements)

  2. Sagittal Plane (front to back movements)

  3. Transverse Plane (cross section movements)



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