A lot of us have fitness goals in the gym.  One of the more common goals is to get stronger, which is great as there are numerous benefits to strength training.

To get stronger, we need to figure what exercises to do, how much, how often, etc etc…and this is where things can get messy.  We can modify:

• how high/low
• how far
• how heavy
• how fast
• what environment
• what exercise
• how many sets/reps
• what starting position

Plus other variables as we select what will best suit our training plan.

We want to assure things are not only safe but effective, functional and specific to how we move as individuals.

Strong for what?

This is when we can ask ourselves the question: Strong for what? Better said as: What type of strength training will make me better at what I do?

Doing a traditional bench press will get you bigger pecs, along with getting you better at doing the bench press.  But If I want to get better at throwing a baseball should I bench?  If not, then what?

Answering this question is complex and will certainly be answered differently based on what training professional or gym goer you talk to.

The easy answer is to assure that you train 3D.  This means assuring we include movements that are not only straight forward, like most traditional lifts, but moving in three dimensions: backwards, left to right, and rotationally across and away from yourself.

If an exercise doesn’t look, smell, and taste like your specific sport or desired movement then it might be time to switch things up.  Training 3D assures we cover our bases as human movers.  This allows us to minimize injuries and maximize our movement potential, not only for the short term but for life.

Training 3D is the reason professional athletes like NFL quarterback Kirk Cousins remain consistently healthy and perform at the highest level possible.  Training 3D is the reason why organizations like the NBA’s Philadelphia 76’s are performing better and seeing fewer injured players over time.  Beyond professional sports, 3D training is also the reason why many individuals can rebound from their injuries and are able return to higher levels of function.

JCC Trainer Mike A. Flynn holds degrees and certifications from Penn State Kinesiology, Gray Institute: 3D Movement Analysis and Performance, ACSM Certified Personal Trainer, Gray Institute: Certified Applied Functional Scientist.

To learn more about how to train 3D in a safe and effective manner, stop by the Trainer Desk or contact Mike via email at [email protected]