REMEMBER TO TRAIN YOUR BODY USING ALL THREE PLANES OF MOTION.
Within the broad base of BODII strength and fitness training concepts, is the variety of Effective Load (EL), and how it impacts a range of crucial functional applications. The topics to be presented are clear demonstrations of this, especially when linked with the versatility and purpose of the BODII Harness, where it’s most interesting attributes lie in the harness' capacity to positively stimulate innate physiological and biomechanical potentials. The observed benefits of the various harness techniques are offered purely in context with their relevance to strength and fitness outcomes and are not intended as an in-depth scientific explanation of these strategies.
1. The BODII harness is a training device developed for a precise task. It allows unrelated strength and fitness exercises to be performed while participants are separately fixed via the harness to a cable/pulley machine. The objective is to produce additional extrinsic training forces and effects, through the various and now familiar cable/pulley machine profiles (as explained in BODII Advantage Through Adaptation Program III) and lines of EL. The resulting increases in vital inclusion intensities and loads are extreme, while the individually relevant uses and adaptation ambitions of the harness will be discussed as we proceed through distinctive cable-harness functions. (Not in this Blog however).
2. Because the body exists in a three-dimensional world, it has a natural capacity to move within this environment using three planes of motion.
a) The Sagittal plane, where the body/joint structures move forward or back. As seen in stepping forward and backward, and through flexion and extension.
b) The Frontal plane, where the body/joint structures move from side to side. As in stepping to the left and right, and through abduction and adduction.
c) The Transverse plane, where the body/joint structures move through rotation. Seen when the trunk twists left or right, through internal or external rotation, and pronation or supination.
Hence, when planning strength and fitness outcomes, the most effective and comprehensive adaptations will occur when consideration is given to challenging the body with loads exerted from other than a single plane of motion. Unfortunately, modern mainstream exercise regimens are still providing resistances (and not necessarily varying loads) principally in a single plane only. This being the Sagittal plane! Occasionally you will see traditional exercise motion performed in the Frontal Plane, but the Transverse Plane is an often totally disregarded element to what should be compulsory practice. If at all, it may be classified similarly to "essential core" objectives which are again only implemented in 1-in-4 sessions, and even then only as an afterthought, and most definitely not to the full extent of physical potential and accepted mainstream understanding.
Imagine the transformative adaptations possible when the human body is subjected to strength AND fitness programming, employing multi-dimensional planes of load! All of which are linked through a resultant, and exponentially increasing core strength/core stability base.
The BODII innovation of Tri-Planar movements are most significant in the way they are combined with the cable-harness to provide unique strength and fitness training outcomes. The full range of these outcomes are detailed throughout the BODII Programs and will be touched on to some degree in upcoming Blogs on this site.
In principle, the ability of the body to move in tri-planar directions also allows the individual joint structures this same inherent freedom. However, as these multi-directional joint movements are not all prone to full ranges of motion, this natural capacity can be viewed as a means for the body to absorb incidentally occurring functional impacts/forces to better protect the individual joints against structural damage. An example of this principle is seen in the knee, a structure which is best equipped to full ranges of motion only in the Sagittal plane. While within exacting restrictions it is able to move laterally and medially in the Frontal plane, it is able to function this way so it may better absorb impacts/forces produced through walking or running, when there is need to pivot, and/or when changes in direction need to be accommodated. True Frontal plane adduction and abduction in the legs originates only at the hips, while the knee is not functionally structured to allow loaded direct movement in the Transverse plane.
The aptitude the joint structures of the body have to accept impacts/forces using a tri-planar damping system can be likened to the rationale behind the crumple zone built into modern vehicles. They are similarly designed to mitigate impacts, initially as a preventative mechanism, but failing this, to at least minimise damage to key components. Subsequently an approach lending itself perfectly to the goals of cable-harness training, which set out to strengthen the engagement and activation principles of the vital inclusions, and to specifically enhance the integrity of the joint structures in biomechanical, physiological and proprioceptive senses.
3. Within the physiology of movement, the human body has an innate awareness of its muscles and tendons, its position, and the space into which it is about to move and occupy. A feature to human movement that is relative to many considerations, but is principally the reason why we are able to move about without having to constantly look at our arms or legs to make sure they are doing what we want them to be doing. An instinct known as proprioception, and for the express objectives of BODII training, the cable-harness concept has the capacity to introduce forces to enhance lateral, medial and transverse proprioceptive responses. Responses not available in the straight ahead, straight back and supported traditional methods.
It is possible, with application of the BODII harness, to apply simultaneous lateral and medial Frontal plane forces upon the body while it is engaged in Sagittal plane movements, and conversely, during Frontal plane movements, to produce anterior and posterior Sagittal plane forces. When loads using the BODII harness are appropriately applied, similar adaptation benefits are also realised in the Transverse plane. A training formula allowing participants to expand proprioceptive diversity, not only enhancing the body's adaptation to daily functional activities, whatever the "demand" intensities these activities may entail. But in context to the specific purpose of the BODII Innovations Programs, and this Blog, to better direct these proprioceptive enhancements towards the more intense and unpredictable nature of competitive sports and intense daily physical demands and expectations.
Remember to Train your Body Using all Three Planes of Motion is a part of the BODII Strength & Fitness Innovations Ausactive Approved CEC Programs, and as such is protected by all statutory Copyright provisions 2023.
FUNCTIONALLY LOADED FLEXIBILITY-MOBILITY TRAINING.
Over many decades there has been a prevailing misconception in strength & conditioning circles that regular flexibility training, or stretching, when included in strength & conditioning programs will help:
1. Minimise, or even prevent, the delayed onset of muscle soreness that often follows strength & conditioning sessions.
2. Aid in the prevention of many of the commonly occurring soft tissue injuries experienced in sporting activities.
Extensive research and experience in this field, gathered over more than thirty years by this commentator has revealed that these misconceptions are exactly that, misconceptions.
There are however mitigating factors which contribute significantly to this being the case, and that flexibility & mobility principles could in fact be utilised to greater effect when the following ideals are sought with increased purpose.
1. Many athletes, whether professionally dedicated to a specific sport, or those who are involved for only personal performance reasons, do not commit to their stretching requirements as is necessary to produce improvements, displaying no perceivable signs of effort. More purpose and application are essential.
2. This is quite possibly due to the fact that flexibility & mobility increases do not show up as readily as do increases in strength and conditioning practices. It is not uncommon to see "athletes" stretch half-heartedly, while staring off into space, and completing stretching activities in 5 to 10 minutes.
3. The overall ineffectiveness of many of the currently employed flexibility delivery techniques, those that have mistakenly existed to achieve the desired/perceived level of injury prevention.
The view in this commentary, following on from 3 above, is that when flexibility programs are designed, even in this modern era of Exercise Physiology, Sports Science and Biomechanics, the specific application techniques, and actual moves chosen are one-size-fits-all, and may therefore be functionally inadequate. Just as functional strength & conditioning concepts differ from one sport/activity to another, and depending on physical and biomechanical intensity needs, so too do these principles apply to flexibility & mobility training.
The foremost consideration when programming flexibility & mobility schedules trainers/programmers should consider, are the loads exerted on athletes when they are performing their sports/activities. That is to say, soft tissue injuries occur under load in the execution of that sport/activity, not when athletes are passively standing, preparing to compete, or waiting to again be involved in play. Which is the most usually applied current stretching scenario. In no circumstance are athletes viewed completing flexibility/mobility moves whilst in training and under loads of any kind.
Therefore, it is pointless applying the common, every day, unloaded stretching techniques to athletes whose soft tissue injuries occur in situations where severe loads are produced. Consequently, exercise trainers/programmers should apply loaded flexibility/mobility moves using tri-planar, multi-dimensionally exerted loading concepts & techniques. (BODII-Advantage Through Adaptation III-Consolidating BODII concepts & techniques).
Functionally Loaded Flexibility-Mobility Training is a part of the BODII Strength & Fitness Innovations Ausactive Approved CEC Programs, and as such is protected by all statutory Copyright provisions 2022-2023.
TODAY I AM A PENSIONER!
TODAY I AM A PENSIONER!! Yep, 66 years old today. I’ve included a very recent pic (taken yesterday) in this post, but one which is not in my usual conservative style (Sorry about serious face!). And the purpose? Over the 30+ years I have spent as a PT, I have literally been bombarded by countless offers and recommendations from other trainers and poorly informed and unqualified individuals to use this protein powder or that vitamin and mineral supplement. This to ensure I get the training results I desired. Results which I most certainly would NOT achieve unless I partook in these mind-blowingly wondrous and superiorly nutritious products. Well I have news, based on my experience, and more importantly, intimate understanding of what is, and is not real in popular mainstream strength and fitness practices, I am able to achieve my own personal strength & fitness training goals without the use of these heavily marketed and profit driven nutritional imposters. All my results have been based around and upon clean, whole, fresh balanced and sustainable nutritional principles. No pre-workout protein (Shish!!) and no post-workout protein!! All aimed at getting you to use more product of course. Question: Did you know that in the early days of protein powder availability, the main protein used was the superior quality egg protein (albumin), but that whey protein became the protein of choice, not because it is more effective, but because it was/is cheaper to manufacture? Tip: Research the real science, not the manufacturer’s hype. Yep, plenty of fresh fruit (yes, fruit) and vegetables, a full range of lean, complete protein sources (just the right balance, as the body will only convert any excess into glucose/glycogen anyway!) And of course carbs, yep about 55% of diet is complex carbs (bread, rice potatoes and pasta). No Musashi, no Swisse, Not Anything. If you want to lose weight, eat LESS, MOVE more, and don't kid yourself, it's entirely about being DISCIPLINED. If you want to gain muscle, keep your macro and micro-nutrients in balance, then train your heart out. And to complement either objective, drink more water!! So the lessons? Don’t be fooled, don’t get sucked into the hype because “everyone” is doing it, and most certainly, don’t waste your money!!
Today I am a Pensioner is a part of the BODII Strength & Fitness Innovations Ausactive Approved CEC Programs, and as such is protected by all statutory Copyright provisions 2020-2023.