Multi Planar Training

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  • Multi Planar Training

    1. 1. Multi-planar Training Shawn Windle, MA, ATC, CSCS
    2. 2. Planes of movement <ul><li>Sagittal – passes vertically through the midline of the body </li></ul><ul><li>Frontal – divides body into anterior and posterior halves </li></ul><ul><li>Transverse – divides the body into upper and lower halves </li></ul>
    3. 3. Sagittal plane <ul><li>Dominates most weight training and running programs! </li></ul><ul><li>Bench press </li></ul><ul><li>Squat </li></ul><ul><li>Power clean </li></ul>
    4. 4. Frontal plane <ul><li>Many weight training programs include a few frontal plane movements. </li></ul><ul><li>Side laterals </li></ul><ul><li>Lateral lunges </li></ul>
    5. 5. Transverse plane <ul><li>Very few programs address transverse plane, yet sport occurs here. </li></ul><ul><li>Most injuries occur here. </li></ul>
    6. 6. DB Matrix <ul><li>Every major bodypart </li></ul><ul><li>Every plane of movement </li></ul><ul><li>Use as warm-up or as workout </li></ul>
    7. 7. Med Balls <ul><li>Chops </li></ul><ul><li>Chop w/ throw </li></ul><ul><li>Wide rotation </li></ul><ul><li>Wide rotation w/ throw </li></ul>
    8. 8. Legs <ul><li>Lateral squat </li></ul><ul><li>Lateral lunge </li></ul><ul><li>Rotating squat </li></ul><ul><li>Lunge w/ twist </li></ul><ul><li>Lateral power step up </li></ul><ul><li>Ankle Bands </li></ul>
    9. 9. Legs cont… <ul><li>1 leg squat </li></ul><ul><li>Golfers pickups </li></ul>
    10. 10. BW Leg Circuit <ul><li>Squat jump </li></ul><ul><li>Lunge w/ twist </li></ul><ul><li>Rotating squat </li></ul><ul><li>Lateral power step up </li></ul>
    11. 11. Plyometric progression <ul><li>Teach landings first </li></ul><ul><li>(Hard landings - hard on the knees) </li></ul><ul><li>Include jumps in all three planes </li></ul><ul><li>Stick the landing – knee to calf </li></ul><ul><li>Prepare the lower body! </li></ul>
    12. 12. Plyo progression cont. <ul><li>Take away the stick </li></ul><ul><li>Still use low level jumps </li></ul><ul><li>Progress to elastic jumps – multiple response </li></ul>
    13. 13. Plyos <ul><li>Heiden w/ stick </li></ul><ul><li>Box jumps </li></ul><ul><li>Zig zag bound w/ stick </li></ul><ul><li>Hurdle hops w/ stick </li></ul><ul><li>Hurdle hops </li></ul><ul><li>Tuck jumps </li></ul><ul><li>Lateral hurdle hops </li></ul>
    14. 14. Upper Body <ul><li>DB Snatch </li></ul><ul><li>Diagonal upright row </li></ul><ul><li>Rotation pushup </li></ul><ul><li>DB Row </li></ul><ul><li>Presses (from Matrix) </li></ul>
    15. 15. Sport Specificity <ul><li>Training movements rather than muscles </li></ul><ul><li>Closer to sport specificity </li></ul>

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