Proper Land Training: Part 2, Fundamental Movements

Part 1 covered the basic principles that should underpin any land-based strength and conditioning programme or indeed any sound training programme. With these principles, the coach should be able to better devise the long term effectiveness of their programme, as well as make adjustments if required. Now let’s shift to actual content within sessions, the movements. The most basic way to break down movements to their bare bones is to categorize them. Thus movements are often divided, not in order of importance, into Squat, Hinge, Push, Pull, Brace, Rotation and Carry.

Squat, this is a movement featuring high degrees of knee and hip movements usually occurring at the same time. This can be a double or single leg and is a staple movement in most athlete training programmes. Examples are Body Weight Squat, Back Squat, Bulgarian Split Squat.

Hinge, is often seen as a hip dominant movement however knee and elbow movements also fall into this category. Hip hinging movement involve minimal knee bend and a high level of hip movement. Hip hinge examples are Romanian Deadlifts and Hip Bridges, knee hinges examples are Hamstring Curls and Nordics and elbow hinge examples are Bicep Curls.

Push, a basic movement in which one pushes something anyway from themselves, or themselves away from something. Examples are Push-Ups, Sled Pushing and Shoulder Press.

Pull, a basic movement opposite to a push where one pulls something towards themselves or themselves towards something. Examples are Pull-Ups, Sled Dragging and TRX Rows.

Brace, involves resisting rotation, flexion and extension forces on the body. This movement is commonly associated with the torso in order to put the spine in a strong position during heavy lifts or sporting situations to allow the optimal transfer of forces from the legs to the centre of mass, however, any part of the body can brace to keep a certain joint angle and resist external forces. Examples are Planks and Pavlov Press as well as other movement types such as Squat, Hinge and Carry.

Rotation, again a movement commonly associated with the torso. Rotational movements are in most sporting and daily movements particularly swimming probably most often seen in the backstroke. Like bracing, rotation can happen at multiple sites in the body such as the shoulders and hips. Examples are Russian Twists, Wood Chops and Med Ball Twists.

Carry, this particular movement allows for dynamic strength training by carrying high loads in the hands or across the back. Bracing is a key component of Carrying to keep the spine in a strong position. Examples include Farmers Walk, Yolk and Waiter Carries.

Land training for swimmers requires far more detail than just these 7 fundamental movement types, these are the basics and will work well for young and new athletes however the high level and elite athletes require much more complete training programmes.