Training Journey Reflection: Discovering the True Code of Progress Through Movement Planes
- dailycalisthenics0
- 2 days ago
- 2 min read
The Unexpected Breakthrough Formula
In the first half of the year, I structured my training around straight arm days twice a week, alternating between pull and push skill training days, followed by comprehensive strength days with high and low intensity foundational training, complemented by 1-2 days of cardio training.
This brought me comprehensive breakthroughs across all areas:
Strengths became stronger: Iron Cross and Victorian became more stable, while achieving +20kg weighted muscle-ups and +70kg weighted pull-up along the way.
Weaknesses were overcome conquered my weakest pushing movements, achieving more stable Full Planche and Press to Handstand.
The Belated Discovery
I belatedly realized that my progress wasn't due to strength categorization or high-low intensity arrangements, but because I had unconsciously incorporated plane of motion divisions.
Sagittal, Frontal, and Transverse planes brought the diversification that became the key to true progress.
The Training Wisdom of Three Planes
Sagittal Plane (forward/backward movements): Pull & Push Movements
Frontal Plane (side-to-side movements): Iron Cross, Human flag, Handstand Splits progressions
Transverse Plane (rotational movements): Rotational movements, Multi-directional transitions
Follow the joint movements—do what the joints tell you to do. This method helps you develop awareness of balanced improvement, avoiding overload from excessive use of any single plane.
Pull/push/up/down press, abduction/adduction, rotation—there's no need to deliberately cater to all three planes, but explore the distribution of strengths and weaknesses, maintaining the attitude of "don't overdo the strong, don't underdo the weak." This achieves practical mobility while avoiding injury risk.
The Thorough Mindset of Exercise Selection
Don't get fixated on the "strength" of a single movement, but focus more on the "potential value" behind each movement. Therefore, exercise selection is what truly matters.
Good movements are countless, and flashy, eye-catching movements are also very appealing, but understanding your body first before making selections makes the journey smoother.
True progress comes from balance—not the extreme development of a single plane, but the harmonious advancement of all three movement planes. This is not just an innovation in training methods, but a deep understanding of bodily wisdom.
TRANSFORM BODY & MIND
Based in Hong Kong. Since 2021, DAILYCALI isn't just a name—it's a mission. We're here to revolutionize your approach to fitness by making calisthenics an integral part of your daily life.
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