The Benefits of Multiplanar Resistance Training

What are Multiplanar Movements?

Multiplanar movements are exercises that move your body across multiple planes of motion. These movements mimic real life and sports that require dynamic stability, acceleration, and deceleration in all directions, improving functional mobility and movement patterns. Incorporating multiplanar exercises helps reduce the risk of injury, enhances balance, stability, and overall performance by preparing the body to move in different directions.

The Planes of Movement

The human body moves in three main planes:

1. Sagittal Plane: Divides the body into left and right halves. Movements are forward and back like squats and lunges. Incorporating sagittal plane movements improves range of motion, stability, balance, muscle strength, and injury prevention.

2. Frontal Plane: Divides the body into front and back halves. Movements are side to side like lateral lunges and side shuffles. Frontal plane movements include abduction, adduction, and lateral movements, which are essential for training the body to prepare for these less common actions.

3. Transverse Plane: Divides the body into top and bottom halves. Movements are rotational like twists and pivots. Transverse movements involve rotation of the torso and are essential for training stabilizers like the obliques. The frontal and transverse planes are crucial for building durability and athleticism.

Our Favorite Study on Multi Planar Training

One of my favorite studies on multiplanar training that challenges the body was published in 2013 in the Journal of Strength and Conditioning Research. I like this study because single-plane and multiplanar resistance training have each, independently, been shown to improve athletic performance, but this was one of the few studies to directly compare the two.

Study Design and Participants

The study, titled "Comparison of Integrated and Isolated Training on Performance Measures and Neuromuscular Control," hypothesized that integrated and multiplanar resistance training would improve athletic and functional performance more than single plane, isolated resistance training. To test this, the researchers had 30 participants (25 men and 5 women, 18-21 years old) do different exercise programs.

Training Programs

• Isolated Resistance Training: Traditional, single plane exercises like back squat, bench press and leg press.

• Integrated Multiplanar Training: Multiple modes of exercise, resistance, plyometric, balance and agility exercises and functional movements that mimic sport demands. This includes multi-planar movements to train all three planes of movement - sagittal, frontal, and transverse. Exercises were standing cable single arm chest press, step up to balance, multiplanar hop to balance, and rotational movements such as twisting, wood chops, push-ups, bench press, and seated hip adduction.

Participants did their training programs for 45 minutes, 2 times a week for 8 weeks. One half of the group was placed on an "isolated resistance training" program. The other half was placed on an "integrated, multiplanar" training program.

Results

After 8 weeks both groups were tested through a jump-landing test, sit-and-reach test, t-test, vertical jump test, sit-ups (total in 1 minute) and push-ups (total in 1 minute). The results were:

• Integrated Multiplanar Training Group: Improved in all performance measures: movement quality, speed and agility, strength, endurance, flexibility, power.

• Isolated Resistance Training Group: The group that followed the single-plane, isolated resistance training program only improved their power and flexibility.

Based on these results the researchers concluded that integrated training programs that include agility, flexibility, balance, plyometric and resistance exercises in a multiplanar fashion are more effective for functional performance measures and also improve movement quality and potentially reduce lower extremity injuries.

Multiplanar Movement Benefits

1. Better Athletic Performance

Multiplanar training mimics the dynamic movements of sports, improves overall athletic performance. Helps athletes develop strength, agility and coordination for rapid changes of direction and movement. Training in the frontal and transverse planes is crucial for achieving the highest level of performance and durability, as it prevents stagnation of movement patterns and enhances movement health and overall athleticism.

2. Functional Fitness in the Frontal Plane

For both non-athletes and professionals, multiplanar movements improve everyday functional fitness. This type of training improves balance, stability and mobility, makes daily activities easier and reduces the risk of falls and injuries.

3. Injury Prevention

By training the body across all planes of movement, multiplanar exercises strengthen stabilizing muscles and improve joint stability, reducing the risk of injury. Incorporating multi planar movement into workout programs is crucial for reducing the risk of injury and improving balance and stability. This type of training also improves neuromuscular control, making movements more efficient and controlled.

4. Core Strength and Stability through Rotational Movement

Multiplanar exercises engage the core muscles, improving overall core strength and stability. This leads to better posture and a stronger foundation for all physical activities.

5. Fun and Varied Workouts

Multiplanar training keeps workouts varied and fun, prevents boredom and keeps motivation high. The dynamic nature of these exercises makes them more enjoyable and challenging.

Using VECTOR Resistance Training

That’s why I use VECTOR resistance training with my clients whenever I can. The VECTOR is a convenient way to add multiplanar resistance training movements to our routines. Previously these exercises were avoided because of the time and effort to set up. The starting position for VECTOR exercises ensures proper alignment and sets the foundation for effective movement.

While the science behind multiplanar resistance training is clear, my clients find the VECTOR sessions more fun and energizing than traditional methods. They love the smooth resistance and working their core while training other muscle groups. They hate being “locked in” to one plane of movement. Emphasizing upper body stability in these sessions is crucial for efficient and sustainable movement, reducing the risk of injuries.

When clients see how the VECTOR applies resistance to the same three-dimensional movements they use on and off the field, their excitement and performance goes through the roof. The VECTOR breaks the routine, keeps workouts fresh, engaging and fun with virtually unlimited multiplanar training options.

Multiplanar resistance training, with the VECTOR in particular, is good for everyone. Period.

Build mobility, strength and durability through multiplanar resistance training. Performance, functional fitness, injury prevention, fun.

 

 

Seth Forman (M.Ed., CSCS, IIN-HC, JKD-AI) is the head of education and training for the Kayezen VECTOR and the founder of Athletic Development Training, a New Jersey-based training consultancy for elite professional and amateur athletes. In addition to being a former NFL Combine preparation consultant, Seth holds a Master of Education degree in Applied Exercise Science; he is a Certified Strength & Conditioning Specialist; he is on the board of advisors for Springfield College Graduate Strength & Conditioning Program; and he has earned certificates as an apprentice Jeet Kune Do Instructor and as a Health Coach from the Institute for Integrative Nutrition.

Source:

Lindsay J. DiStefano, Michael J. DiStephano, Barnett S. Frank, Michael A. Clark, and Darin A. Padua. Comparison of Integrated and Isolated Training on Performance Measures and Neuromuscular Control. Journal of Strength and Conditioning Research 27(4): 1083-1090, 2013.