A Guide to Better Oblique Training: The Transverse Plane

Humans have the capacity to move freely and seamlessly through three different planes of motion: the sagittal plane, the frontal plane, and the transverse plane. Many strength programs utilize several different exercises in the first two (sagittal and frontal) planes, but neglect the transverse plane altogether. In order to perform well across a broad range of tasks, we must prepare our bodies for movements in all three planes. The transverse plane employs the smaller, stabilizer muscles, rather than the big prime movers. It is is equally important (if not more important) to focus on the development of these stabilizer muscles as that of the bigger muscle groups.

Chill with the side raises and try some new exercises.

CrossFitters, bodybuilders, Strongmen weightlifters and powerlifters become tremendously strong in the sagittal and frontal planes as the result of their training, but movements like burpees or barbell curls will do virtually nothing to strengthen rotational movements. The obliques, and their synergists, work to laterally flex the spine. The prime action of the internal and external obliques, however, is spinal rotation. A thrower of any sort will have extremely powerful obliques (on one side, at least). An athlete who predominantly participates in one of the aforementioned sports should incorporate more exercises in the transverse plane into his routine.

Enter the transverse plane. Rotational movements are very common in everyday life and in sport. Anytime we stop short and turn around, or any time we have to stabilize ourselves on one side (e.g. single leg Romanian deadlift) we are moving in the transverse plane. For athletes who participate in sports like tennis, soccer, baseball or tennis, adequate training in the transverse plane is crucial in order to perform well and prevent injury.

A study in 2008 published in the Journal of Orthopaedic Sports Physical Therapy found that individuals who had decreased function in the muscles responsible for movement in the transverse plane experienced a greater strain on their achilles tendons while running.

Training in the transverse plane may also be beneficial in preventing ACL (anterior cruciate ligament) injuries. According to orthopedist Dr. Boden, "young women are two to eight times more likely than their male counterparts to injure [the ACL]." A study in 2003 attempted to find out why this is the case. Researchers carefully analyzed the gaits and knee angles 20 female recreational runners. They found that the female group's hip and knee mechanics in the transverse plane were vastly different from those of the male group. The necessary protocol, researchers concluded, was a training program to develop strength of the lower extremities, with particular focus on strengthening external rotation.

Image of the Functional Line from Thomas Myers's "Anatomy Trains"

While squats, deadlifts, and shoulder presses are all fabulous exercises for increasing strength, those will only get you so far. If you're serious about improving your athletic performance and you want to avoid injury (which I would imagine you do), then add some exercises in the transverse plane into your routine. So what type of exercise can you do in the transverse plane? Any single limb exercise will work wonders: single arm shoulder presses, single leg Romanian deadlifts, single leg squats, single arm push-ups, and so on. In all of these exercises, your stabilizer muscles are working hard to prevent you from rotating or falling over. Jumps in which the athlete much change direction in the air are also beneficial, as this directly mirrors the demands of many sports. Last, but not least, are the "chopping" movements. Get creative here! You can use cables to resemble chopping wood, or you can actually chop some wood! Use a sledgehammer and hit a tire or stand sideways and throw a medicine ball at a wall. All of these exercises will make your stabilizer muscles (your obliques, your gluteus medius, your piriformis, and so on) fire like crazy.

Now, you might be wondering what type of movements you can do in this plane. Here are some of my favorites:

1. Single leg Romanian deadlifts (preferably barefoot)
2. Turkish get-ups
3. Cable chop (upper to lower)
4. Cable chop (lower to upper)
5. Sledge hammer chops
6. Lateral medicine ball throws
7. Single arm overhead squats
8. Punches or kicks on a punching bag
9. Zig zag sprints
10. Single leg 180 degree jumps

A good training program is one that is all inclusive, and machines can only get you so far. If you utilize exercises in the transverse plane at least 1-2 times you week will you take your training to the next level and simultaneously prevent injury. Remember: just because you can't see a muscle in the mirror doesn't mean you don't need to activate it and strengthen it!



Works Cited:

1. Lafiandra, M., K.g Holt, R.c Wagenaar, and J.p Obusek. "Transverse Plane Kinetics during Treadmill Walking with and without a Load." Clinical Biomechanics 17.2 (2002): 116-22. Web.
2. Myers, Thomas W. Anatomy Trains: Myofascial Meridians for Manual and Movement Therapists. Edinburgh: Churchill Livingstone, 2001. Print.
3. Nyland, J. A., D. N. M. Caborn, R. Shapiro, and D. L. Johnson. "Fatigue after Eccentric Quadriceps Femoris Work Produces Earlier Gastrocnemius and Delayed Quadriceps Femoris Activation during Crossover Cutting among Normal Athletic Women." Knee Surgery, Sports Traumatology, Arthroscopy 5.3 (1997): 162-67. Web.
4. Shimokochi, Yohei, and Sandra J. Shultz. "Mechanisms of Noncontact Anterior Cruciate Ligament Injury." Journal of Athletic Training 43.4 (2008): 396-408. Web.

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Don't Use Machines, Become One

"The human body is a machine which winds its own springs."

-Julien Offray

You've taken the first step and bought yourself a gym membership. Now you think to yourself, "okay, what the heck do I do with all of this equipment??" Some of the machines in there look like Medieval torture devices. It's easy to lose yourself in the rows of fancy gadgets in there, but in reality, all you need to achieve your fitness goals is your own bodyweight and some free weights.

Regardless on your fitness goals (increase in strength, increase in size, fat loss, etc.), I recommend you avoid the weight machines at all costs. (Okay, if you REALLY want to use the cardio machines, fine. That's a little bit different.)

Here's why:

1. Stability- Try something for me: stand on one leg and try to balance yourself for as long as you can. Now try to balance yourself while you're laying on a leg press machine. It is quite obvious that you do not need to create any stability for yourself when you're in a fixed or seated position predetermined by a machine. Your smaller stabilizing muscles, which I continually talk about, turn off when you use a machine, simply because they don't need to fire. There's a reason why you can leg press 2-3 times what you can back squat. Our bodies only like to use muscles that are absolutely necessary in an effort to conserve energy, so it will stop firing any muscles that don't need to fire. Those ever-important glutes that I wrote about will most likely not fire on a leg press they way they will on a squat or a lunge, just as those shoulder stabilizers won't fire on a chest press or a lateral shoulder raise machine.
2. Range of motion- No matter what the exercise, it is important to use a full range of motion for each repetition. When we are strapped into a machine, the machine chooses our range of motion for us, and rarely does it take you through the full range of those muscles in any given movement.
3. Joint stress- Certain machines can place tremendous stress on your joints and connective tissues. For example, the leg extension machine stresses the anterior cruciate ligament (ACL) and the other ligaments and tendons that hold your kneecap in place. Open chain exercises (isolations) can irritate those tissues more than closed chain (compound) exercises.
4. Functionality- The word "functional" is thrown around a lot. Here, I use "functional" to relate to the transfer to our day-to-day movement patterns. How will machines or open chain exercises carry over to your ability to play sports, pick up your kids, or go run a 5k? It won't. However, a deadlift has a direct transfer to picking up heavy furniture, and a squat has a direct transfer to standing up from your desk chair correctly. Using machines will train your body to adapt to isolating one muscle at a time, and of course we never want that! We want to train movement, not muscles!

This machine makes me cringe every time I see someone use it!

Although fancy new machines can be enticing, I urge you to step away from the Smith machine and try a back squat (or better yet, a front squat or an overhead squat). Back off of that silly crunch machine and try some hollow rocks or weighted planks. You will save yourself from injury and ultimately build a stronger, more stable body, ready for any task you ask of it! Channel your own inner Terminator and turn your body into a machine.

Sources:

1. Escamilla RF, Fleisig GS, Zheng N, Barrentine SW, Wilk KE, Andrews JR. Biomechanics of the knee during closed kinetic chain and open kinetic chain exercises. Med Sci Sports Exerc. 1998 Apr;30(4):556-69.
2. Stensdotter AK, Hodges PW, Mellor R, Sundelin G, Hager-Ross C. Quadriceps activation in closed and in open kinetic chain exercise. Med Sci Sports Exerc. 2003 Dec;35(12):2043-7.
3. Chow JW. Knee joint forces during isokinetic knee extensions: a case study. Clin Biomech (Bristol, Avon). 1999 Jun;14(5):329-38.

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Functional Strength Training Benefits For Runners

Functional strength training involves resistance work with the expectation that an increase in strength will have a direct impact on endurance and movement performance. To achieve optimal results individuals should practice the precise movement repeatedly. Routines may vary depending on the goal that the individual want to achieve. However, to achieve success a person should combine exercise with weights and cardiovascular designed to increase endurance.

A runner is often looking for ways to increase their speed and endurance. By building muscle through training individuals can increase their overall performance on the track, as well as other added health benefits such as healthy heart and joints will help to increase muscle mass.

Because of the constant and repetitive high impact of the joints, injuries can be high. Building muscles that will help strengthen the joints will help to reduce the risk of injury. In addition, strength training may result in a less severe injury. Exercising in this way will increase the size of the muscle fiber, which will act to increase the runner's power. This will in turn help to increase speed and velocity. Additionally, these routines will aid in increasing the oxygen flow to the brain. Increased oxygen helps the runner to jog with ease.

Using a combination of weights and targeting specific muscle groups will maximize results. Skipping with a jump rope for up to three minutes is an excellent warm up activity. Proceed with some low back movements, squats and curl ups, and arm and leg rotations. Warm up should last for approximately ten minutes to ensure all muscles are loosened and ready for a more intense activity.

After the warm up individuals should focus on threes sets of eight repetitions that include squats, calf raises, side bends, standing leg curls, triceps extensions and bicep curls. After each set individuals should rest for approximately 20-40 seconds. Be sure to breath steadily and perform a full range of motions with each exercise.

Functional strength training will aid the runner maximizing their performance. Individuals should follow routines precisely and be sure to incorporate weights to build muscle mass and power. Individuals should also incorporate cardiovascular work that includes cycling, swimming or stair climbing. A healthy diet will compliment each work out and help the individual to sustain their endurance. Working with a trainer to accomplish functional strength will be beneficial to long term results in your running program. You will be able to run on your own with the proper guidance.

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What Is Functional Strength Training?

Functional strength training has become a popular concept in the would of fitness. In actuality it is not new, it involves boosting one's physical prowess using a selection of techniques that were popular prior to the onset of the modern gym. The basic aim is to train in such a way that the gains brought about can be carried over and used in real life situations.

The target is to work towards a physique that can be helpful in one's life. This goal should be one that is related to real life functions and activities as opposed to enhancing muscle mass just for vanity. The approach is one that is of value for those people who require optimum strength for their jobs or for a sport that they take part in. For example, people in the building trade often need to carry heavy loads around construction sites, and rugby players need to have strong arms and legs to be able to outperform other players.

This type of workout regime would allow you to become stronger as a whole rather than just in one specific area. What's more, you would be a lot healthier, leaner, and fitter than the average person today. The benefits that are on offer through this approach are many.

You may be wondering how you can differentiate between those exercise which are functional and those that are not. In a basic sense, any exercise that trains you whole body as unit can be classified in this way. The aim is to build and enhance multiple physical attributes simultaneously.

One of the best examples of this kind of exercise is the squat. When practicing squats you are involving several muscle groups. Your hips, glutes and hamstrings would all be used and toned, and your abs, are also given a workout. The squat is a great all round exercise, as it helps to prepare the body for many of life's chores. Consider how many times a day you need to pick up stuff off the floor, or move from a sitting position to a standing position.

Functional strength training can help you to remain strong, flexible, and mobile into old age. No matter what your current fitness level, there is everything to gain and nothing to lose by working out using this kind of approach. Moreover, by enhancing your all round ability, you should find that your mental toughness also is enhanced.

Burlington, Ontario Personal Trainer Shows you the Benefits of Functional Fitness Programs

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