This contrasts traditional resistance training, where mass usually moves in one plane against gravity, with loaded movement training, which combines full-body, task-oriented movement patterns with external loads.
As a rotational, multi-directional, constantly off-balance sport, we would push for:
Rotation and a true lunge. Example: a lateral lunge with a reach, stepping out, sitting back into one hip, and reaching the opposite arm across.
Dead, odd-position, and agile strength. Dead strength is producing high force from a dead stop, as in a deadlift. Agile strength generates and sustains momentum, as in swings. Odd-position strength produces force from uncommon postures with control, as in Turkish get-ups.
Variation in rhythm and vector. Some work should be fluid, at varied speeds and directions. Example: A landmine rotation that flows from a squat into a press.
The four quadrants:
We view training through two axes, called the 4Q model. The vertical axis runs from loaded (an external mass) to unloaded (bodyweight or less). The horizontal axis runs from linear (mostly forward, backward, and vertical movement) to 3D (multi-planar, side-to-side and rotational). Crossing the two gives four quadrants:
Loaded Linear: external resistance, movement in one direction, which covers most traditional resistance exercises. A bench press or bicep curl, for example.
Unloaded Linear: bodyweight only, movement in one direction. A press-up or pull-up, for instance.
Loaded Movement: multi-directional, task-oriented movement with external resistance. Example: a Kettlebell Turkish get-up.
Unloaded Movement: bodyweight only, with at least two primary directions of motion. Example: a lateral lunge with opposite arm reach.
The point of the model is to give you a simple way to build a balanced program/session with sufficient variability as you train toward a specific goal.