Total Body Conditioning: 3D Matrix Performance Series

Doug Gray – Gray Institute

The 3D Matrix Performance Series is an environment, as well as an experience, in which movement facilitates the expansion of one’s functional threshold. A functional threshold can be defined as the body’s ability to successfully perform the multiple tasks required for what one needs to do and what one wants to do in life. The 3D Matrix Performance Series consists of multiple matrices that are blended together for intended purposes – also known as purpose‐driven exercises. A matrix itself is a threedimensional movement – consisting of the sagittal plane (forward and backward), frontal plane (side to side), and transverse plane (rotational) – that is organized in logical sequence.

All movement is driven, or initiated, by anatomical drivers (i.e. – hand, foot, pelvis, etc.), which in turn, elicit a Chain ReactionTM throughout the body. A common example of this is when the foot steps forward (as in walking). As the foot enters into the ground, the talus falls down and in on the calcaneus, creating subtalar eversion and abduction. This “torque conversion,” along with ankle dorsiflexion, allows the knee to then go through flexion, abduction, and internal rotation, thus leading the hip to go through flexion, adduction, and internal rotation. This sequencing of relative motions, essentially, loads the glute muscles (also known as the “power source of the body”). This goes to show that drivers, when given different tasks, load the body differently. How this is done, as well as the sequencing, becomes extremely important.

The concept of moving the body differently (using a variety of techniques / movements) in order to load the body differently for intended purposes is the heartbeat of the 3D Matrix Performance Series. Many different functional techniques / movements are utilized to better train and condition the body – such as reaches, lifts, lunges, squats, squat thrusts, push‐ups, jumps, jops, hops, etc. Also, many different positions are used throughout the techniques / movements – such as upright (bilateral and unilateral stances), kneeling, sitting, prone, supine, and side‐lying – as gravity (a key principle in Applied Functional Science) compresses the body, or loads the body, differently. What sets the 3D Matrix Performance Series apart from other arbitrary workouts is the logic that is threaded throughout each workout and the overriding necessity of including all three planes of motion. Traditional training focuses on isolated movements, where functional training focuses on integrated movements that are task‐specific. The 3D Matrix System also tweaks the environment (tools, etc…),  heights, distances moved, rate of movement, load of movement, and duration of movement in order to create the most effective and efficient program.

As an individual demonstrates success with the understanding of tri-planar movement, the programs evolve to create motivation with challenges. Challenges are aligned with the above discussed tweaks: