Locomotive movements are at the core of this program. This is how you move everyday (which is the very reason we have such complex brains!) They are functional, challenging, balanced, and easily scalable. And best of all, once these movements are learned, you can progressively increase the intensity of your workouts safely. Endurance athletes favorites such as running, cycling, and swimming are included, but these are just the tip of the iceberg. As humans, we don’t just move in straight lines, we move over and under, onto and off of objects as well. Balance (think walking along a ledge, not bosu-balls), jumping, climbing, and even walking are not only practical, they require a great deal of strength, coordination, and mindful practice.
Manipulatives represent the next level of training, and include lifting, carrying, throwing, and catching. Basically, this is how we interact with our environments. This area includes the entirety of normal “weight training”, but there is a further context here. Training with weights that are equally distributed is a great way to LEARN, but we also know that life isn’t so simple. Most things you’ll pick up in your life are awkward, uneven, and don’t come with a nice handle to grip. So to advance in these movements, we want to SAFELY increase the contextual demand of our movements. You’ll see what I mean once we get into more of the programming. 🙂
Combatives (i.e. self-defense) such as grappling and striking are the most advanced form of bodyweight training in our program. They require a combination of many locomotive and manipulative skills, and so are a true expression of the total quality of our training. If you don’t want to dive into these movements, don’t sweat it, but they do provide for a high level of challenge and variety. They are also something that I am woefully inadequate to coach, so we’ll be bringing in some outside experts to help in this arena.
These fundamental movement skills can be trained separately for a great workout. But we don’t want to stop there – we want to explore ALL that our body can do, and throw some new things into the mix. We’ll continue to introduce variations and combinations of the different fundamental movements, including practicing transitioning from one movement to another. This is the ultimate example of mastery and efficiency.
However, please only practice the advanced progressions once you are VERY comfortable with both the fundamental patterns that make up the full transition. Advanced progressions add weight/load and technical difficulty to bring about further adaptation. Use what you have already learned to move safely and powerfully. Some of the exercises will require minimal equipment, such as gymnastics rings or medicine balls. But these items can be made at home and are easily portable.
A final note: Remember to always scale to an exercise that is appropriate for you. Getting healthy and fit is not a sprint, it’s a marathon, and you will reach the finish line as long as you stay true to what you can do.