One of the many benefits of 3D multiplanar isoinertial resistance is that you can be incredibly efficient with your training time. You can go long under load to activate fascia lines across the entire body or do short high-intensity concentric contractions with max effort that increase neural drive, small motor unit recruitment, and reaction speed. You can train both abduction and adduction at the same time regardless of whether you’re pushing, pulling, lifting, jumping, or rotating. And you can measure your power (Force x Velocity) on all three planes to identify deficiencies so you know which area of the force-velocity curve to focus on.

To achieve meaningful adaptations that transfer to improved performance, programming should be targeted around an athlete’s relationship to force and velocity with the goal of safely increasing their ballistic power (RFD).