Movement Training is a Skill

                  

MOVEMENT IS A SKILL THAT CAN BE TAUGHT

Ido Portal is the Master of Movement.

Check out his overhead squat whilst facing a wall!

In the days before I was born, physical education showcased a variety of sports and disciplines into the lives of athletes and common people alike. With this degradation in teaching movement, it is not only important to train to develop the performance of the athlete, but also to ensure a variety of abilities to function throughout all movements.

If you have an athlete in need of training to improve in their sports career (or if you just want to be a better athlete yourself) - try implementing these tactics to increase the ability to perform optimally.

1. Body Weight Exercises: 

The only reason that a person should engage in weight training is because the use of their body isn't enough of a stimulus to induce growth and performance gains. The use of the body however cannot be neglected. Pushups and pull-ups can be implemented in a near infinite number of combinations; squats and jumps as well. If you haven't had athletes use these exercises you are missing out on establishing a base of strength that is vital for future improvement.

2. Movement Training: 

Often neglected in training programs is movement training - more or less running and shuffling and skipping. Sprints and numerous agility games should be used to develop a broad range of motor patterns for athletes to call upon in competition. The use of organized agility drills (pro agility, 4 cone drills, etc.) establishes a base motor program to be used to solve movement scenarios in a game. While you cannot perfectly simulate the movements of a competition, you can build your body's memory of movements that can be called upon and adapted and ultimately used by the body.

3. Spatial Awareness: 

The body's ability to understand where it is in space, and perform well is vital to all athletes. In the past, many athletes participated in gymnastic drills and various forms of tumbling from an early age. This understanding of moving the body and using force while the center of mass is fluctuating helped to ward off injury and increase performance. To train this function in your athletes, cartwheels, handstands, tumbling in various forms, will all help to shape an athlete's understanding of their body.

The training of an athlete needs to begin with the idea that an athlete has a minimal base to work with, never assume that something simple is easy before beginning training. 

By allowing athletes and trainees to prove they can perform movements - you guarantee that you will build resistance to injury, improve the athlete's ability to learn later movements, and achieve success and see progress early. 

If you take this perspective in training, you will be well on your way to athletic success.

 Video: https://www.youtube.com/watch?v=Q_r6w5byPYs

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Explore Fitness with - 'The Power of Primal Play'

Following our theme on the #humanlongevityproject

We introduce you to Darryl Edwards from Primal Play.

So Darryl, what's the most popular exercise?

"The most popular day to exercise is 'tomorrow'.

Let's face it exercise can be perceived as boring, it can be difficult to motivate ourselves when we are competing with an environment that encourages us to be sedentary.

We know the health benefits, we know we would feel better afterwards, but why can it feel so awful even thinking about exercise.

Let alone doing it?

This was a puzzle I have tried to solve, and I sincerely believe that Primal Play is one solution that might just get us there."

Darryl Edwards developed the PRIMAL PLAY™ methodology to inspire children and adults to make activity fun while getting healthier, fitter and stronger in the process.

Primal Play is many things. It’s a feeling about how we live our lives. It’s a way of orienting yourself in the world. It’s a super creative and always­ evolving exercise and movement program. It’s a social and community­ creating experience. It’s a way of rediscovering something deep and essential and exhilarating about ourselves as human beings. And it’s Darryl Edward’s life passion.

That’s a lot. And the coolest thing about all of it? It’s all FUN.

 Everything about Primal Play ­­from the interesting, even outlandish movements (carry your friend, anyone?), to the academic theory, the people involved in it, and the many health benefits you get from doing it­­ all centres around this powerful idea that humans benefit most from activities that are pure, raw, all-out, rewarding fun.

 

When we have fun we get the same endorphin kick people get from long endurance exercise, except we get that kick instantly, constantly, and much more intensely. When we have fun it feeds our brains and our emotions. When we play we kick our minds into imagination mode, and we tap into that powerful charge we get from positive experiences with other happy people.

 Primal Play movement gives us the benefits of functional fitness training, but doesn’t stop there. It takes us beyond exercise. It takes us into fun.

 

What other health program can say that?

“Play keeps us vital and alive. It gives us an enthusiasm for life that is irreplaceable. Without it, life doesn’t taste good.”

— Lucia Capocchione

WHAT IS "PRIMAL"?

 

There is a strong push in the health community to learn more about our basic internal programming, to discover exactly what we are designed to be by our DNA.

One way of finding answers about our design is to look back to how we lived in other times, before civilization came along. To search for our more “primal” ways of living, and perhaps find some answers there.

 We do this most easily by studying people who never have created cities or civilizations. We look at the tribes that still exist that never changed from how all humans lived thousands of years ago.

 The primal world is much more complex and interesting that the simple ways we think of it. Primal people danced, celebrated, competed, hunted, walked, dealt with nature ­­and played. In incredibly creative and fascinating ways.

 You can still see of our human past in what we do today. Music, drumming, hiking, camping, fishing, swimming, gardening, sports, laughter, even dancing in dance clubs, all tap into the primal part of us.

 And that’s because we all still carry with us our original primal programming. Tapping into those basic human directives gives us benefits we can’t even begin to understand yet. But if you do it right, if you find your connection to the world and your body in the world, you know it. You feel it in your bones.

Because it’s fun!

Darryl Edwards (a.k.a. The Fitness Explorer) is a movement therapist, paleo nutritionist, blogger and published author of “Paleo Fitness” from London, England. He speaks about his experiences with a primal lifestyle that has made him fitter and healthier in his forties than ever before.

Darryl is a contributor to Paleo Magazine and has been a presenter at various symposiums such as Paleo:f(x), PrimalCon, AHS (Ancestral Health Symposium) and other events globally introducing the world to ‘Primal Play’. More information about Darryl can be found by visiting his website: www.thefitnessexplorer.com




Video: https://www.youtube.com/user/lowcarbdownunder

Animal Movement - are you fit enough to do this?

                    

"First move well, than move often"

The above quote by physiotherapist and movement expert Gray Cook very simply defines what we should be doing with our bodies every day to prevent disease or dysfunction. Although simply written "moving well" is difficult. With the increase in sedentary behaviour, careers involving staring at screens and sitting in chairs for 8 hours a day, and the excess weight we carry around unnecessarily, it's tough in this modern age to keep our movement free and functioning.

But first what is "moving well" and how do we define it? How do we know if we are moving well? A good place to start is by looking at the primary movement patterns our bodies can perform:

The 7 Human Movement Patterns.

Squat

Hinge

Push

Pull

Rotational

Single leg (gait)

Lunge

Are you "moving well"?

If you think about the way you move your body throughout day you will generally go through all these 7 patterns, whether squatting to sit down or lunging to climb a stairs, your body is constantly repeating these movement patterns. Dysfunction in the body can often be traced to limitations within a specific movement pattern.

How is your movement?

When attempting to perform the movements do you notice tightness or restriction of movement within certain areas? A proper assessment by a trained professional can help you determine if you may have limitations in any of these movement patterns and if the problem may be caused by tightness or shortening of soft tissues or lack or range of motion.

The way your body compensates during some of these movements can say a lot about what the potential dysfunctions may be. For example when you squat do you notice any of the following compensations throughout the body:

Feet pronate and externally rotate: This may indicate tightness in the soleus, gastrocnemius (calf muscle), hamstring and piriformis and/or weakness in the gluteus medius (bum muscles).

Knees buckle / hip internal rotation: May indicate weak/inhibited gluteus maximus/medius, tight adductor complex and iliotibial band. May be an inability to control hip movements, pointing to an underlying motor control stability problem.

Low back arches: May indicate tight hip flexors and latissimus dorsi, compensating for a weak outer and inner core.

Low back rounds: May indicate overactive external obliques, compensating for weak core muscles.

These are just a few examples of how the body compensates and overuses certain muscles to facilitate movement and function daily. But over time these compensations can themselves lead to problems as over reliance on the supporting muscles can lead to tightness, stiffness and poor balance and or posture. An Osteopath, experienced personal trainer or other qualified healthcare professional can perform a full movement assessment and help identify where you may have movement restrictions or imbalances which could be contributing to stiffness or pain. Sometimes awareness alone can be the best starting point and can make a difference so begin to notice how you move your body daily: do you feel like you have any restrictions in any movement patterns? Do you notice any compensations in your body where you don't feel balanced or aligned when performing certain movements?

Moving differently

A great way to prevent dysfunction from occurring in the first place is to keep moving in a variety of ways and keep challenging the body to adapt. We get stuck in modes of movement, whether that's sitting at a desk all day or lying down on in the same position every evening staring at the screen. It's no wonder the body closes up and tenses. We need to challenge the body with new ways of movement. This helps increase strength, range of motion and flexibility and ultimately offers more protection for our joints as we age. Consider activities that can challenge you to move in new ways you have not been used to. Some great activities for challenging your movement include:

Yoga

Tai Chi

Martial Arts

Dancing

Rock climbing

Sports- Football, Tennis, Rugby etc.

Cross country running - non linear

Of course many sports such as football, tennis, rugby etc involve moving the body in multiple planes and are also excellent for challenging movement patterns. Walking and running are good activities for fitness for their usual repetitive nature doesn't challenge your movement as well. The key is to get creative and consider where is there an opportunity for you to move in a different and challenging way.

As always this information is not a replacement for medical advice, and is not intended to treat, cure, or repair any medical condition. You should consult with a health professional before beginning any exercise program.

http://www.osteofitrehab.com

Article Source: http://EzineArticles.com/expert/Fergus_O_Connor/2284856

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Getting started with CrossFit? Bring your friends

                  

CrossFit is the fitness trend sweeping the nation. It's hard to classify CrossFit because a CrossFit workout can include such a wide range of methods and equipment that it does not fit neatly in to one well-defined exercise category. It's safe to say that, each time you work out you'll be doing something new, unusual, effective and difficult.

CrossFit's mantra is "Forging Elite Fitness" which means that workouts are frequently extremely challenging - certainly not for the fainthearted. That's not to say you need to be an athlete to get started as workouts can be scaled to make sure that beginners can safely finish them; safely however not effortlessly! There are generally different levels for each workout for beginners, intermediate and advanced exercisers and as many workouts are against the clock, you can also regulate your training by going at it as hard and fast or slow and easy as your personal fitness levels allow.

Lots of exercises require little more than some space, an exercise mat, a stop-watch and the determination to work up a sweat while others require access to specialist equipment such as Olympic weights, gymnastic rings, rowing machines, tractor tires and, that exercise stalwart, a jump rope.

Speaking of jump ropes, skipping is an excellent way to warm up before moving onto the more strenuous main CrossFit exercises; many of which involve skipping and, particularly, double unders. In case you didn't know, a double under involves turning the rope not once but twice per jump and, when mastered, is a really cool-looking way to crank up your heart rate and burn lots and lots of calories. It goes without saying, double unders require a good speed rope as a slow-moving, thick rope simply won't turn fast enough for you to rotate it two times before landing.

The workouts are made to establish a higher level of fitness to make sure that you are pretty much fit for anything. The wide range of workouts are made to enhance your:

1. Cardiovascular fitness

2. Stamina

3. Strength

4. Flexibility

5. Power

6. Speed

7. Coordination

8. Agility

9. Balance

10. Accuracy

These 10 fitness attributes make up what CrossFit's creator Greg Glassman calls the foundations of fitness.

The workouts frequently have quirky names such as Barbara, Angie, Fran and Linda, however do not allow those genteel names fool you; these are the "benchmark" workouts whereby performance and progression are determined.

Various other exercises are named after fallen military and public service personnel which is fitting as these are the men and women who make use of CrossFit to ensure they are in good condition enough for every little thing their demanding jobs throw at them.

If you want to establish overall fitness, get rid of fat, build muscle and train like an athlete then CrossFit might well be for you. The workouts are enjoyable, varied and difficult and the community is a really welcoming one. Give CrossFit a go - you might simply adore it!

Keith Colladow is a personal trainer, health and fitness lecturer and writes for several online publications on various topics. If you want to find the best jump rope for Crossfit check out Amazon: Jump Rope

Article Source: http://EzineArticles.com/expert/Keith_D_Colladow/1610670

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Video:

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Starting Sandbag Exercises

                     

Sandbag training is an amazingly versatile tool. They're unique in their feel, and some very different types of drills can be performed within sandbag training. The number one question that people ask me is "what are the best drills to perform in sandbag training?" While that depends on various factors (i.e. goals, training level, etc.), there are some foundational drills that make sandbags very distinct.

Shoulder squat to opposite side press

Until I come up with a better name for this drill, I'll name it after the movement performed. This may simply be one of the best hybrid drills to use in sandbag training. You perform all of the important aspects of lifting-the pull, squat, and press. However, you do all of them to one side of the body. Resting the sandbag on the shoulder is very different from using kettlebells or even dumbbells. By actually placing the load on the shoulder, the body is truly forced to stabilize across all planes of the movement. This also greatly challenges the core in the most functional way (resisting movement and maintaining posture). Lastly, the pressing movement performed in this series can't be done with any other implement. Your center of gravity changes drastically, and you aren't in the most advantageous position to press. In other words, a whole lot of fun!

Shoulder Sandbag get-up

Great exercises like get-ups are no longer forgotten drills thanks to Pavel Tsatsouline's reintroduction of the kettlebell. Using a kettlebell, dumbbell, or even barbell, in this drill, the challenge is to stabilize the shoulder joint while you move. However, using sandbag training, the shoulder isn't the primary focus, but rather more intensity is placed through the torso. This means you can add more load to the trunk, and the dynamics of the movement change greatly. The ability to be fluid and mobile while holding a 100-lb plus sandbag not only builds a solid core, but also improves your strength-flexibility.

Half-moon snatch

Of course, the snatch exercise is nothing new. With most implements, this drill is performed with the weight in front of the body. This can also be performed using a sandbag, but for a twist, we actually perform more of a side bending version. Since most injuries occur in the planes of motion that we don't train, this is a very helpful drill for improving the hips and torso. By keeping the weight of the body by the bag, you explode and lift the bag up and over the head to the other side. You'll find that the drill must be done by driving the hips into the ground, not trying to lift the bag with the back. The half-moon snatch is amazing for all athletes, especially combative athletes.

Overhead sandbag lunge

Some aren't big fans of overhead lifting. While we could argue all day the validity of such an idea, we can probably agree that some level of overhead strength is necessary for all individuals-athletes and non-athletes alike. A very simple and safe way to start building overhead shoulder stability is to perform the overhead lunge. For some, this won't seem like a new lift because it has been commonly performed using barbells and dumbbells in the past. However, sandbags add a new dimension. Because of the non-conforming nature of sandbags, it's a greater challenge trying to keep the weight perfectly balanced overhead. The bag will slightly shift on every repetition causing the lifter to stabilize not only the shoulders, but the trunk and hips as well. You'll be amazed by how many people's entire body shakes while performing this drill.

Sandbag takedowns

This is a very unique drill. I wanted a drill that could be performed using the whole body with explosive rotational power. That's where this drill was born. By using a jump stretch band and attaching it to the handles of the sandbag, you can create a rotational drill with a very "live" feeling.

Hopefully, this opens your eyes to some of the amazingly effective drills you can create with one of the world's oldest tools-sandbag training!

Josh Henkin is the creator of the Ultimate Sandbag Training programs one of the most dynamic and highly sought out functional fitness programs. Find out how sandbag training can accelerate your fitness programs.

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Video:

https://www.youtube.com/user/mountainathlete

Functional Training - Is it doing things differently?

                      

It isn't rocket science or a strange secret society, functional movement, functional training, you do functional movement everyday without thinking about it.

The term functional training was coined when trainers happened upon a concept used by Physiotherapists and rehabilitation trainers was used by them to describe and retrain people to go about or improve their daily tasks/lives. Since then it has evolved in many ways and forms and be used in every aspect of the fitness industry from personal trainers to strength coaches. The various forms are vast and varied and who is to say what or which one is right or wrong, the common denominator is that all methods agree on the improvement of a person or athlete in or on all planes of human movement; whether this be the retraining of a stroke victim to walk or an athlete to re balance instabilities in a movement the goal is the same FUNCTIONAL MOVEMENT improves all aspects of movement (if trained correctly)

The dictionary defines functional training for sport as

Functional training for sports

Functional training may lead to better muscular balance and joint stability, possibly decreasing the number of injuries sustained in an individual's performance in a sport The benefits may arise from the use of training that emphasizes the body's natural ability to move in six degrees of freedom. In comparison, though machines appear to be safer to use, they restrict movements to a single plane of motion, which is an unnatural form of movement for the body and may potentially lead to faulty movement patterns or injury.

In 2009 Spennewyn conducted research, published in the Journal of Strength and Conditioning Research which compared functional training to fixed variable training techniques; this was considered the first research of its type comparing the two methods of strength training. Results of the study showed very substantial gains and benefits in the functional training group over fixed training equipment. Functional users had a 58% greater increase in strength over the fixed-form group. Their improvements in balance were 196% higher over fixed and reported an overall decrease in joint pain by 30%.

In addition, a recent study of the effectiveness of sandbag training on athletic conditioning, found that training with a variable load has significant cardiovascular benefits over conventional methods. The study compared subjects doing exercise with a sandbag, a kettlebell and battle ropes for 5:44 seconds each. The study concluded that sandbag training burned 24% more calories over the other methods.

Consideration when implementing a functional programme This can go either way dependent on many factors inclusive of your experience, knowledge and understanding of the concept. One key factor to consider when implementing a programme for an athlete or the general public is every session is an EVALUATION, from the minute they walk through the door to the minute they disappear from view.

Other key factors for consideration are

• Plan

• Management timing in relation to the plan

• Liaison with other agencies involved with the athlete

• Define objectives

• Clearly defined executions of delivery for said objectives

• Always work efficiently and effectively (quality before quantity)

• Workouts should be creative and challenging

• EDIPP principle is paramount in delivery

• Both athlete and coach must be prepared for the long haul

• Consistency within the programme (one step at a time) e.g each session should concentrate on one aim not multiple goals

• Play as you train, train as you play, remember competition is the outcome of training

other factors can affect your plan and also need to be considered especially in relation to performance factors.

Sports performance factors

1. Power

2. Strength

3. Speed

4. Coordination

5. Flexibility

6. Quickness

7. Muscular endurance

8. Cardio capacity and endurance

However firstly it is important that you understand the needs of the sport, you may not be familiar with a sport or at least not all of the demands for the sport. Most sports can be broken down into four basic categories

• Sprint

• Intermittent sprint

• Transitional

• Endurance

Thereafter you need to look at the athlete

o Understand their position within the sport

o Analyse the qualities of the athlete

o Understand the most common injuries to the sport

o Impact factors on the athlete and injuries

Hopefully this article will allow you to understand a little more about the need for sports functionality.

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The most Amazing film on Movement - JUST MOVE

         

Ido Portal is the Movement Trainer of the UFC Fighter Conor McGregor.

You might have seen Conor McGregor “lizard crawling” on a beach in his shorts and thought WTF?

This is Ido’s story courtesy of London Real.

                 

Ido has some great quotes in this film:

"Fitness people are the worst movers on the planet!"

"What better modality to use for alignment than gravity?"

and

"Movement is the essence of being human."

Ido Portal the Bulletproofbodies Team salute you.

Check out Real London's YouTube page:

https://www.youtube.com/user/LondonRealTV

Bulletproofbodies & MovNat

When we talk about Functional Training we often think of the Gym.

However, Erwin Le Corre from MOV NAT (Move Naturally) thinks differently.

Mov Nat talks about Physical Performance being divided up into:

·        Movement skills

·        Conditioning

·        Mind set

Mov Nat argues that true Functional training should be outdoors and in nature not in the Gym.

In nature our physical skills can be separated into:

• Manipulative
• Combative
• Locomotive

This then depends on the contextual demands:

·        Environmental

·        Situational

Erwin talks about the 10 Mov Nat concepts:

1.     Evolutionary

2.     Instinctual

3.     Universal

4.     Practical

5.     Vital

6.     Adaptive

7.     Unspecialised

8.     Efficient

9.     Co-operative

10. Environmental

This gets away from compartmentalising fitness with the overall goal of being fit to be helpful for others.

Check out their website:

https://www.movnat.com

They are coming to London on 16th June:

https://www.movnat.com/shop/level-certification-london-uk-2

Bulletproofbodies & Paul CHEK's "How To Eat Move & Be Healthy"

Paul trained me back in 2000 when he visited the UK and I’ve been a big fan ever since.

Back then, the Fitness industry was looking for a Guru and that Guru was Paul Chek.

He was not just a fitness instructor he was a holistic practitioner.

He challenged the “Body Builder” method of isolated training for hypertrophy and brought in the concept of Functional Movement training.

I was in the Royal Marines at the time and our training was exactly that, Function.

I was the lightest I had been in years yet I was stronger and fitter than ever.

It was about general Physical Preparedness.

Surely Rope Climbing weighed down by webbing and Rifle was functional resistance training with a skill.

Paul’s Primal Pattern workout was about movement literacy and training for real life tasks.

This book changed my life!

Check out his book, “How to eat , move and be healthy.”