Lateral Movement Training: What Is It?
The term “lateral” refers to moving from one side of the body to another. For example, if you were standing at a table and wanted to move your right arm up so it could reach into the air, then you would have moved your left leg forward (and out) until it was parallel with the floor. You might also refer to this action as “sideways.”
In other words, when you are doing lateral movements, you are moving from one position to another. If you were to perform these same actions on both sides of your body simultaneously, then you would be performing a complete rotation.
Why Do We Do These Exercises?
There are many reasons why we do these exercises. Some of them include:
Strengthening the muscles involved in lateral movements such as the quadriceps, hamstrings, glutes, and calves. Strengthening the muscles used during running or jumping. Improving balance and coordination. Increasing flexibility and range of motion. Developing strength in certain muscle groups while decreasing others.
Improving overall fitness levels through improved conditioning levels.
What Are They Used For?
Lateral movements can be used for a wide range of activities. They can be classified based on what type of activity they are commonly used for. For example, one common use for performing these exercises is in sport-specific training for activities like running or changing direction on the soccer field.
Some other examples of why you would perform these exercises include:
Performing warming up and cooling down exercises to prevent injury and improve performance. Warming up and cooling down muscles for physical activity such as running. Developing and improving motor skills.
Lateral Movement Training: What Are Some Common Forms Of This?
There are several different types of these exercises. The two most common types of exercises include range of motion and strength training. In the range of motion exercises, you focus on stretching a certain muscle group or groups. In strength training exercises, you work to build up the strength of a certain muscle group.
Common forms of these exercises include:
Rope jumping Single-leg balance and reach Single-leg squats Lateral walks Lateral runs
Where Can I Go To Learn How To Do These Exercises?
There are several different places where you can learn these exercises. Some of the most common resources to learn these exercises include:
Personal trainers who teach these classes. These classes are typically offered at gyms and recreational centers. You can also find personal trainers at community centers or at certain facilities that are dedicated to teaching these exercises. Online resources such as videos and books. In some cases, you may have access to athletic coaches who are able to teach you how to perform these exercises.
What Should I Look For In A Facility?
There are several things you should look for in a facility when you are trying to find one that offers classes. The most important thing is to find a facility that is close enough for you to get to on a regular basis.
Other things you should look for in a facility include:
A good reputation. A good staff and a good selection of equipment. Cleanliness and comfort. Hours of operation that are convenient for you. Cost of memberships or classes.
What Is The Best Way To Get Started?
Once you have found a facility, it is time to get started. The best way to get started is to take it easy at first. Don’t try to do too much, too soon. Start by following the specific guidelines your trainer gives you and make sure you are properly hydrated during and after your sessions. Drink plenty of water before, during, and after your sessions to prevent dehydration.
After you have been doing this for a while, you can increase the intensity and length of your sessions over time. Remember that proper hydration is essential to your health and safety. You should also drink plenty of water between your sessions as well.
Should I See A Doctor Before I Start?
It’s always a good idea to see a doctor before you start any new exercise routine. This will give you an opportunity to ask any questions you have and it’s always a good idea to get a doctor’s clearance before you start.
Will I Start To See Results Quickly Or Will It Be A Long And Slow Process?
The results you see when you start a new routine will depend on a variety of factors. The biggest factor is your age and overall health. Someone who is older may not be able to keep up the same intensity as someone who is younger and in better shape.
Other factors that influence how quickly you see results include:
Your overall health. Your diet. How much you sleep.
Most people start to see results in as little as a week. However, it may take several weeks or even months for you to notice a major difference. Don’t get discouraged if you don’t see dramatic changes after your first few sessions. With consistency, you should see the results you want.
How Can I Measure The Results?
There are several ways you can measure the results of your hard work. The best way to do this is with a tape measure. Take measurements of your chest, waist, hips, and other body parts to see if there are any changes in these areas. This will help you determine if you’re making any progress or not.
Another way you can measure your results is by how your clothes fit. As your body composition changes, your clothes should fit differently. Again, be sure to measure these areas to see if there have been any changes.
You can also measure your results with performance tests. Examples of performance tests would be how far you can run, how much you can lift, or how much you can do an exercise. Try to avoid excessive measures of yourself though. These can sometimes be inaccurate and don’t necessarily mean anything.
How Often Should I See Results?
You should see some results after about 2-3 weeks. However, it may take as long as 8-12 weeks to see more significant changes. If you don’t see any changes after 4-6 weeks, you’re probably not going to, so you might need to re-evaluate your goals and whether or not they are realistic for your situation.
How Long Should My Workouts Be?
Start with a 20-30 minute warmup and stretching routine. After that, you should spend about 10 minutes or so working each body part individually.
Again, it is important to start out slow and increase the duration of your sessions gradually as you get in better shape. A good starting point would be warmup and stretching for about 5-10 minutes, then working each body part for 10 minutes before finishing up with a 5-10 minute cool down and stretch.
How Long Should My Breaks Be?
Your “work” breaks should be 1-2 minutes long. Your “rest” breaks should be 5-10 minutes long.
How Often Should I Be Working Out?
Start by working out 3 times a week. After you get into a routine, you can increase it to 4 or 5 times a week. Whatever you do, however, keep your rest days because they are just as important as your work days.
What Kind Of Results Can I Expect And How Soon?
The results you see will greatly vary depending on your age, gender, weight, and several other factors. Some people seem to be able to lose weight a lot quicker than others. Don’t be surprised if you don’t lose as much weight as someone else even though you’re working just as hard.
You should also keep in mind that the media (movies) portrays unrealistic expectations of weight loss. No matter what anyone tells you, dramatic changes do not happen over night. Even if you follow the plan laid out for you in this guide, you should expect to be working at it for at least 8-12 weeks before you see any drastic changes.
Why Can’t I Just Do This Program For Life?
You can do anything you’d like, of course. However, if you want to continue seeing results and make sure that your body continues to stay in a state of “excellent condition” you will have to continuously challenge it.
A bodybuilder’s life is always one of change and that is something you’ll need to get used to if you make this goal. You shouldn’t spend all your time working out, that’s why we divide our week into several different workouts. If you spend all your time in the weight room, you’ll plateau and reach a point where you stop seeing any more gains. By changing how often you work out, the exercises you do, the order you do them in, and several other factors you continue to surprise your body and it has no choice but to continue to get bigger and stronger.
For example, if you spend all your time working on just your chest muscle group (like most people do) you’ll eventually hit a point where your chest muscles have had enough. At that point, you aren’t going to see anymore gains from just doing chest exercises. However, if you start working another muscle group you’ll find that your chest gains size and strength much faster. This is the “secret” that bodybuilders have been using for years to get those massive muscles you see in the magazines!
But I Don’t Want To Get Too Big!
Can I Avoid This?
Sure, but it’s not going to be easy. Again, if you just spent all your time focusing on just your chest muscle group, it’s going to get big and strong and your other groups are going to be under-developed and weak. The goal is to have a well-balanced body with no “weak spots”. This is exactly why we spend time working out all the various muscle groups.
So how do we avoid getting large and bulky?
We focus on “tight” muscles rather than “big” muscles.
What’s the difference, you ask?
Well, there’s a few ways to look at it.
First of all, the more lean muscle mass you have, the more calories your body burns even at rest. So if you’re worried about not looking manly anymore, don’t be. You’re actually going to burn more calories and be healthier. In addition, the program in this guide is going to focus more on “endurance” and flexibility (two very important things for martial artists) rather than size and strength.
Finally, there is a big difference between “big” muscles and “tight” muscles. In addition to focusing on endurance and flexibility, you’re also going to learn how to do “contracts”. These are little tricks that can be used to make your muscles look tighter and more defined. While these won’t make a big difference in your appearance, they will make a difference in how you’re perceived. You will look more like a “respected businessman” and less like a “unemployed hooligan”.
So with all this in mind, let’s get started!
Step 1: Nutrition
So you want to be big and strong?
First things first, you need the right diet. Of course I’m not a nutritionist so this guide isn’t going to go into great detail on what to eat. Instead, we’re going to talk about some of the more common myths and misconceptions in this area.
First and foremost is protein. You’ve probably heard that bodybuilders require twice as much protein as normal people in order to build muscle. This isn’t true. In fact, if you eat too much protein, your body turns the excess into fats.
So how much protein do you need?
The recommended daily amount is more than enough to build muscle. As a rule of thumb, make sure you get at least as much protein as calories. Since most of us don’t know how many calories we’re eating, it’s probably easier to just say make sure you get at least 1 gram of protein per pound that you weigh.
While we’re on the subject of protein, let’s clear up another myth. It takes hours for proteins to be absorbed into your body and muscle growth doesn’t happen overnight. You don’t need to “wait around” for your muscles to grow. Three hours is more than enough time to prepare for the next workout.
As for other foods, you’re probably better off eating 5-6 smaller meals rather than 3 large ones. You’ll have more energy, you’re less likely to get sick and you won’t be as hungry. In general, most food is fine as long as you stay away from fatty foods. Some fruits and vegetables are good. Others are bad.
As with everything else in this program, we provide more details on the specifics later on.
Finally, alcohol is NOT a good idea. At best, it’s a waste of your calories. At worst, it depresses your central nervous system and hinders the production of muscle building hormones.
Step 2: Get some rest
While you probably think that you’re going to be burning more calories while working out, the truth is that exercise actually makes you tired. If you don’t get enough rest, your workouts will suffer and so will your results. Aim for 8 full hours of sleep every night.
Of course, you don’t need to do all of this sleeping at once. Naps are great if you have the time. In fact, any extra sleep you can get will help because even though you’re going to be more active, you’re also going to be tired sometimes and extra sleep will help you through it.
Step 3: Cardio
Now we get to the part that’s going to get your heart rate up. The goal of this program is to get your heart rate up to at least 60% of your maximum heart rate or about 120 beats per minute. To do this, you’re going to do a light to moderate form of cardio (as outlined below) for at least 30 minutes and no more than 90 minutes per day.
Aerobic Exercises: These exercises involve your arms and legs and are best performed with equipment such as steppers, bicycles, ski machines, etc.
Walking/Jogging: This is a great exercise for beginners because all you really need is a good pair of shoes. Find a trail or path that you like and go at a comfortable pace for you. You should be able to speak but not sing the words to a song and be able to carry on a conversation, but not be out of breath.
Swimming: This is an excellent exercise for full body conditioning including your core.
Sources & references used in this article:
A clinical jaw movement training robot for lateral movement training by A Okino, T Inoue, H Takanobu… – … on Robotics and …, 2003 – ieeexplore.ieee.org
Movement for tennis: The importance of lateral training by MS Kovacs – Strength & Conditioning Journal, 2009 – cdn.journals.lww.com
Effects of polymetric jump training on bone mass in adolescent girls by KA Witzke, CM Snow – Medicine and science in sports and …, 2000 – researchgate.net
The effects of plyometric, tennis-drills, and combined training on reaction, lateral and linear speed, power, and strength in novice tennis players by P Black, T Manfredi, J Sweener – Medicine & Science in Sports & Exercise, 1994 – LWW