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The case for cross training: part 2

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Hybrid Strength is our most exciting Training Journey yet. It follows the principles of cross training, or contrast training, which involves training using a combination of barbell and bodyweight exercises. The benefits are far-reaching and include increased athletic performance, strength, endurance, speed and less risk of common overuse injuries like runner’s knees. Cross training combines many training styles and doesn’t just follow one training approach exclusively.

Previously, we highlighted the two main benefits of cross training. Now, in this article, we’ll go through a few more benefits, unique to our Hybrid Strength Journey.

Most training plans work one dimensionally

Movement, and therefore training, occurs in three dimensions. The arms, for example, can move up and down, from left to right and even can rotate inwards and outwards. All of these movements represent the various planes of movement that our body functions in.

Traditional strength training methods like powerlifting and weightlifting require strength in one dimension: going up and down. If we take a close look at the big 3 exercises - the squat, bench press and deadlift - then we see that they all work the same dimension: the squat requires you to move up and down, in the bench press you lower the weight down and press it straight up and, in a deadlift, you lift the barbell up off the ground. All you’re doing is applying force in one direction.

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1D Strength

The squat, bench press and deadlift work in the sagittal plane. Going up and down is the basic mechanic of most strength and hypertrophy exercises.

You could say that you train 1D Strength: Strength in one dimension. While you will get very strong and muscular with this approach, you ultimately bottleneck your athletic performance and power by neglecting the other two dimensions.

This is where our Hybrid Journey picks up the drawbacks of traditional strength and hypertrophy training plans. The cross training that the Hybrid Journey provides comes in the form of training the body holistically in all different dimensions.

3D Strength

Not training in the other dimensions our body is supposed to move in can drastically decrease our athletic performance and can even lead to injury.

Every sudden change of direction - like dribbling in a football match - requires you to produce force in the frontal dimension. It’s basically like a side lunge. We clearly see why not being strong in the frontal dimension can hinder your performance both on the field and in daily life.

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Every throwing motion - like a shot put or discus throw - requires you to produce power in the transverse dimension. It’s basically like a russian twist. It’s apparent that if we’re not strong in the transverse dimension, our throws will be weak.

To find out more about the different planes of movement and 3 Dimensional Training, make sure to read this article.

Hybrid Strength for 3D Strength

Hypertrophy and strength training are great for muscle growth and fundamental strength. Combine these with cross training in the other two dimensions and you will be as functional and athletic as ever. Use our Hybrid Strength Training journey to benefit from traditional barbell exercises along with bodyweight movements that challenge you three-dimensionally.