Created by the Institute of Motion, The 4Q Training Model™ is an all-inclusive approach to exercise program design and classification for health and performance. It is composed of two continuums that help us identify the appropriate amount of variability to promote health with exercise while still achieving specific fitness or performance-based goals.
The vertical continuum looks at the differences between Load and Unloaded Training. Load Training involves moving an external mass. Unloaded Training is Bodyweight Training. For example, a Lat Pulldown is moving an external mass (Load Training), while a Pull-up is Unloaded. Each of these types of training provides a unique force profile to the body.
The horizontal continuum explores Linear vs 3D movement. Linear Movement exercise is any exercise that is sagittal plane dominant (i.e. movement occurs forward/ backwards and/or vertically). 3D Movement exercise is any exercise that is multi-planar (i.e. movement through the frontal and/or transverse planes).
When we combine both continuums we create 4 Quadrants. Loaded Linear Training (LLT), Unloaded Linear Training (ULT), Unloaded Movement Training (UMT), and Loaded Movement Training (LMT). Training in all 4 Quadrants is paramount for health and performance optimization. With ViPR PRO®, we now have an extensive library of exercises to promote the benefits of the Loaded Movement Training Quadrant.