Health: Use your imagination and go 3D

Training in 3D

Your muscles and joints work through every conceivable angle so your training should reflect this.

There are three planes of movement defined as:

• Coronal (Frontal) Plane
• Sagittal Plane
• Transverse Plane

Any explanations I have found on this topic tend to be quite complex (or ambiguous) so I will make this as abstract as possible. 

Each plane has two distinct directions:

The Coronal (or Frontal) Plane works with side-to-side motion such as a side lunge, jumping jacks and overhead press. 

The Sagittal Plane incorporates forward and backwards motion such as press-ups, forward lunges and squats.

The Transverse Plane involves rotation at the hips, for example swinging a golf club, floor-to-overhead diagonals with a kettlebell or a transverse lunge.

Most training tends to be single-plane working predominately in the Sagittal plane with occassional references to the other planes.  In real life it is rare you restrict yourself to one plane, for example sprinting involves all 3 planes to varying degees.  Mixing things up and training in multi-planes will reduce muscular imbalances, improve joint mobility and help to avoid injury. 

To be honest you dont need to know what thes terms mean or what axis of movement they correspond with.  But it does help to understand what they can mean to your programme.  Just be mindful they exist, use your imagination and add another dimension to your training.  Go and explore 3D.

Workout: 3 Pull-Ups Are Easy

Warmup: 

• 10 Push-Ups
• 10 Air Squats
• 10 Sit-Ups
• 10 Pull-Ups
• 10 Tricep Dips
• 10 Back Extensions
• 10 Forward Walking Lunges
• 10 Backward Walking Lunges
• 10 Overhand Inverted Rows 

Workout:* 

• 25 Jump Pull-Ups
• 3 sets of 15 @ 50% of BW deadlifts (rest as required)
• 2 sets of 12 @ 75% of BW deadlifts (rest as required)
• 2 sets of 10 @ 1 x BW deadlifts (rest as required)

Finisher:

• "3 Pull-Ups Are Easy":  
  • Dead hang for 10 seconds (any grip)
  • then pull and hang at half-way point for 10 seconds
  • then pull and hold at top for 10 seconds
  • then lower to half-way point for 10 seconds
  • then dead hang for 10 seconds
  • that's one pull-up
• Then
  • repeat above but hold for 5 second periods
• Then
  • repeat above and hold for 2 seconds

Workout: You Are Not Allowed To Use The Park As A Gym!

* Please note there is a hint of sarcasm in the post title.

--

Warmup:

• 400m Easy Jog
• Air Squats
• Jack Hammers
• Frogger
• Air Squat and Jump Squats drills 

Workout: (combinations of) --> 

• Sprint Drills - catching partner
• Assorted Pull-Ups
• Tree Climbing/Muscle Ups
• Box Jumps
• Piggy-Back Squats and Piggy-Back Rides
• Balance Practice

Note: London Bye-Law 3 states: you are not allowed to climb trees in the park.

Workout: 300 (Battle of Moorgate)

Warmup: 

• 10 Push-Ups
• 10 Air Squats
• 10 Sit-Ups
• 10 Pull-Ups
• 10 Tricep Dips
• 10 Back Extensions

Workout:* 

• 50 Jump Pull-Ups
• 50 Sit-Ups
• 50 Step Walking Overhead Lunges (with 20kg plate overhead)
• 50 Overhead Kettlebell Swings (24kg)
• 50 Press-Ups
• 50 Box Jumps

--

300 Reps in total.

* Complete these 300 reps as quickly as possible, completing each set of reps before moving onto the next exercise.

"We are taught never to retreat, never to surrender" - King Leonidas

Times:

Darryl: 17:22

James: 18:15

Finisher:

• 10 x 10sec Drivers (aim to rest for a few seconds each round)
• (substitute with 10x10sec sprints)