The 30-second article
way. In fact, an external load is not always
required for strength training.
A more complete understanding
of strength training
In many cases, the load of the body itself
is beyond our threshold. In determining
if bodyweight load is enough, or external
loading is required, we first have to know
how the body is going to be positioned, or
oriented, as well as how we will be required
to move with the load.
There is value and purpose in many
forms of strength training. It is critical
to include Loaded Linear Training (LLT),
Unloaded Linear Training (ULT), Unloaded
Movement Training (UMT), and Loaded
Movement Training (LMT). For the purpose
of this article, let’s focus on two of these:
LLT and LMT.
Loaded Linear Training (LLT)
This describes what we’ve been seeing in
gyms and weight rooms for decades. The
exercises are mostly single-planar lifts
(with the mass traveling up in the field of
gravity), that usually require one action (up
and down).
Many of the conditions are set: the
way the tool is held, the foot position, the
path the tool travels, the range of motion,
the speed of movement, and the ground
surface. For LLT, the body is put into a
position of maximum stability. But this
comes at the expense of mobility.
the path of travel of the load and play with
ranges of motion and speeds of movement.
As the body moves through three planes
at various levels, and the load moves
through three planes at various levels, each
with its own varying speed of movement, the
load demand is in constant change, and the
body is becoming stronger in its sphere of
function.
In a nutshell: where LLT builds mostly
isolated strength, LMT results in more
integrated strength.
This broadens the scope of strength
training to more than just lifting weights.
Sure, weight can be lifted, but also shifted,
tilted, flipped, carried, dragged, rolled,
thrown, and so on, in all three planes of
motion.
We mentioned that Linear Loaded
Training maximises stability at the expense
of mobility. In Loaded Movement Training,
stability largely comes from the ability to
mobilise. That is to say, our ability to be
stable depends on our ability to be mobile.
Mobility in the feet and ankles, hips, and
spine are all benefits of Loaded Movement
Training.
Mobility is key for complete
strength
The more mobile we can be, the more
potential we have to increase strength. At
IoM (Institute of Motion), we strength train
in the gym, but also at the park, at the
beach, in the mountains even. We change
• There are numerous types of strength,
including maximal, explosive, relative,
starting, positional and endurance
• Similarly, there are many types of
strength training: it is important to use
Loaded Linear Training (LLT),
Unloaded Linear Training (ULT),
Unloaded Movement Training (UMT),
and Loaded Movement Training (LMT)
• Loaded Linear Training (LLT) is more
traditional weights training, in which
the body is put into a position of
maximum stability, but at the expense
of mobility
• Loaded Movement Training (LMT)
uses movement in tandem with lifting,
which develops both stability and
mobility in the feet and ankles, hips,
and spine
• In our lives we experience different
surfaces, loads, body positions under
load, in all three planes: it makes
sense that our strength training
prepares us for this.
the environment. We’re not always looking
for the flat ground. We prepare the body
for life’s demands, which means various
surfaces, various loads, and various body
positions under load, in all three planes.
We constantly change the way we use
tools to load the body, the way we move our
bodies with the