My first steps into becoming a Crossfit athlete were inside Factor Gym in Sweden. From my very first session I was hooked and over the next two years, I soaked up the advice of my inspirational coach, Rikard Robbins - the founder and head coach at Factor Gym. For my first article I decided to contact my old coach and friend to discuss 3D training methods and benefits. Here's what Rikard has to say about it. Q. How did you get into '3D' training? A. I started to look more into 3D training the more I studied biomechanics. I began to understand how the body would and should move, tested principles on myself and quickly realized how much more mobile and how much better my body was feeling from it. Q. What would you say are the main benefits of 3D training? A. 3D training means that you move in all three dimensions. Those three are forward/backward, side to side and rotation. This is the optimal functional training that will strengthen you in your everyday life and make sure that your movements are controlled at all times. If you get stronger from various angles you will become more mobile and stronger. Q. How do you implement it into CrossFit classes? A. Mostly during warm-ups and cool downs. When we have Tabata classes we use the Procedos Platform 9 to give the members more variation with squats, lunges and push-ups. Q. What are your top exercises and why?
- Squats - Different angles increase hip health.
- Sphere - Different angles for shoulders, scapula and thoracic spine.
- Lunge with reaches - Perfect to strengthen everyday movements.
- Side lunge with cross reach - Strengthens and stabilizes the groin.
***What follows are examples of the recommended exercises above. To make it easier with the different variations I recommend you to do it on a Platform 9. In the videos we don't have one so we just drew one on the floor to make it easier to understand.
Focus on your feet staying in the same direction as you first place them to get different angles in your hips. It’s OK if your heels come of the floor when you have one foot infront of the other (example L7 – R3).
Sphere Start at L7 – R3 or L1 – R9 with your toes pointing forward. Move your hand from one direction to the other, allowing your body to follow and move as naturally as possible. You should follow these co-ordinates all the way around: 180, 45 – 135, 90 – 90, 180 – 0 and so on.
Lunge and reach Start with the numbers in front of you and alternate your start by standing wide or narrow. Step to one of the numbers and reach for your foot, explode and step back. Don’t worry if your back starts to round, it’s a natural movement and will prepare your posterior chain for those uncomfortable positions that you often get in to when you experience deadlift fatigue.
Side lunge Standing with the numbers to your side. Move on foot to a random number and reach for your foot with the opposite hand - crossing your body. As you take a step to the side, try to keep the stationary leg straight while shifting all your weight to your moving leg. By: Mia Akerlund, InnerFight Performance Coach