Let me tell you about Sarah. She’s a rockstar in the gym—shows up every day, crushes her workouts, and has a deadlift that makes you do a double-take. But when she came to me, she was frustrated.
“Tony, I feel strong, but my body still hurts, and I’m wiped after something like hiking or playing tennis. What gives?”
Here’s the thing: Sarah wasn’t doing anything wrong. She was doing exactly what most of us are taught—focusing on the big lifts like squats, deadlifts, and bench presses. That stuff is awesome for building a foundation, but Sarah had never asked herself the one question that changes everything:
“Is this all I should be doing?”
Most people don’t. We follow what we know—linear lifts, cardio machines—and assume we’re covering all the bases. But here’s the truth: linear training is a great start, but it’s nowhere near enough if you want to feel, move, and perform better in real life.
What Most People Miss About Traditional Training
Here’s the deal: traditional strength training is like building a house with just the walls. It’s sturdy, sure, but where’s the roof? Where’s the plumbing?
Linear exercises—like deadlifts and squats—focus on movements in the sagittal plane (front to back). That’s great for building muscle and strength, but life doesn’t happen in straight lines. Life asks you to twist, reach, bend, and stabilize in ways those lifts just don’t prepare you for.
Think about it: when’s the last time you had to bench press something perfectly straight? Or squat something evenly distributed? Probably never.
That’s why we need Loaded Movement Training (LMT). It’s the missing piece that bridges the gap between gym strength and real-world resilience.
Why Loaded Movement Training Is the Game-Changer
The Institute of Motion nailed it: we need to train in ways that mimic how we actually move in life. Loaded Movement Training uses resistance in dynamic, multiplanar movements to improve strength, coordination, and adaptability. It doesn’t replace your squats and deadlifts—it makes them better.
Here’s why LMT matters:
- It Makes Your Strength Usable
LMT challenges you in all three planes of motion—sagittal, frontal, and transverse—so your strength works for life, not just the gym. - It Keeps You Injury-Free
Ever tweak your back grabbing something off the floor? That’s what happens when you train muscles but not movements. LMT strengthens the stabilizers and connective tissues that keep your body resilient. - It Builds Better Coordination
LMT connects your muscles and brain, improving how your body moves as a whole system. This is where you go from “gym strong” to “life strong.”
The Big Question: Is This All You Should Be Doing?
Ask yourself:
- Can I control my strength while twisting or reaching?
- Do my workouts prepare me for real-world movements like carrying awkward loads or catching myself when I trip?
- Do I feel stronger and move better, or just stronger?
If the answer to any of these is “not really,” it’s time to step up your game.
LMT Exercises That Actually Make a Difference
Here are a few of my favorite Loaded Movement Training exercises. These aren’t your average moves—they’re straight from the Institute of Motion playbook:
- ViPR Pro Lateral Step with Rotational Reach
- Hold a ViPR Pro and step laterally, rotating it across your body as you move. This challenges your legs, core, and rotational stability all at once.
- Sandbag Rotational Clean-to-Press
- Start with the sandbag at your hip, clean it across your body to your opposite shoulder, and press overhead. This builds rotational strength and full-body power.
- Kettlebell Loaded Step-and-Reach
- Hold a kettlebell in one hand and take a step forward, reaching the kettlebell across your body. This combines balance, strength, and rotational control.
- Suspension Trainer Multiplanar Lunges
- Using a suspension trainer, lunge in multiple directions (forward, backward, sideways, and rotational). This strengthens your legs and challenges your stability in every plane.
- Landmine Pivot Rows
- With a landmine attachment, pivot as you row, shifting your body to mimic a pulling motion you might use in real life—like opening a heavy door or starting a lawn mower.
How Sarah Turned It Around
After a few weeks of adding movement training, Sarah wasn’t just hiking without pain—she was thriving. Her body moved better, felt stronger, and even her linear lifts improved. That’s the beauty of LMT—it doesn’t just prepare you for life; it levels up your gym game too.
Don’t Settle for Half the Story
If your workouts are stuck in straight lines, you’re selling yourself short. You’ve got the walls—now let’s build the roof. Loaded Movement Training is the next chapter in your fitness journey, the one that helps you feel unstoppable in every area of life.
The question is: Are you ready to stop asking “is this all I should be doing?” and start getting the results you didn’t even know were possible?
At Tony Cress Training Center, we specialize in making your workouts smarter, more effective, and built for real life. If you’re ready to upgrade your training, let’s make it happen. Sign up for a free no-sweat session in the link at the top of the page.