What is one-plane training?

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One-plane training refers to focusing on exercises in a single plane of motion, typically the sagittal plane, which involves movements front to back such as squatting, lunging, pressing, and rowing. Experts like and emphasize the importance of training in multiple planes (sagittal, frontal, and transverse) to enhance athleticism, coordination, and injury resilience.

By only engaging in one-plane training, like the sagittal plane, individuals can develop strength imbalances and increase their risk of injury when engaging in real-world activities that involve different movements. For example, lacking rotational (transverse) or lateral (frontal) strength can lead to problems when performing daily tasks involving twisting or side movements. mentions that even those who strength train consistently are at risk if they neglect these other planes, as seen when strength-trained individuals get injured performing simple tasks outside of their training regimen 1 2 3.

Range of Motion

Justin, Sal, and Adam discuss the importance of training in different planes of motion to prevent injury and imbalanced ratios of strength. Neglecting to train in rotational movements and lateral stability can increase the risk of injury, even for those who strength train regularly. They emphasize the importance of familiarizing the body with different patterns of movement to prevent problems that may arise outside of the gym.
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Incorporating exercises that target multiple planes, like lateral lunges, rotational exercises, and multidirectional movements, is crucial for maintaining a balanced and functional physique 4. This approach helps prepare the body for various movements it may encounter, reducing injury risk and improving overall strength and stability across all planes of motion.

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