Guide to Move Well First a New Path for Coaching Fitness

Catherine F. Wagner 

Mass information in the fitness industry is a great thing; it allows trainers and the general population to learn at a high rate. However, mass information can also lead to mass confusion. Figuring out how to train yourself and others can be like riding a roller coaster – and it’s not always fun.

Fortunately, the intentions behind this chatter in the industry are usually sincere. Coaches want to help clients get results, and the general public is just trying to feel better. However, in a context of confusion in the fitness industry, it is increasingly necessary to develop a common language, understandable by professionals and consumers. And this common language should be aimed at helping society to progress better and more often in the long term.

Promoting The Quality Of Movement

Changing the language of the industry may seem like an impossible task, but two principles are undeniable:

  • Put the quality of the movement first.
  • Help people move more.

Whatever your goals are (muscle hypertrophy, strength, performance, etc.), these two factors are necessary for the industry to move in the right direction. The movement-based approach to training has magical potential and should start in the children’s gym. The lack of lifestyles enriched by proprioceptive exercise in children is a major problem for society.

However, it is never too after to recover what Gray Cook calls “the ability to move”. “Here is Gray’s definition of how to acquire the ability to move:

We check this with a motion scan. If the screening reveals pain or dysfunction in the form of restriction or asymmetry, there is a problem with the ability to move. Alternatively, there is a major problem with motor readiness-choose your due date, but take stock. Proper skill indicates an acceptable basic quality of movement.

Achieving the ability to move will be difficult if we focus our fitness programs only on improving the appearance. In the shower, I am a bodybuilder and I have been working on building muscle and improving appearance since the age of 15. Fast forward almost 20 years and I realized that my pursuit of aesthetics had led me to defective movement patterns. Now I am forced to work on improving my motor skills rather than looking good.

This does not mean that I will never be able to work for aesthetics, but I must deserve the right to make it the sole purpose of my workouts. With age, muscle building becomes more and more important, but you can still have a high level of motor skills at all fitness levels. Building muscle mass and getting stronger should be your main goal once you start moving well.

A Catalyst for Change

It became my catalyst to develop a movement-based approach, from training to hypertrophy. In the past, bodybuilders may have performed light static stretches, five minutes on a cardio machine and a few warm-ups before starting to train the chest and triceps of 25 people. Young pistils that do not have many kilometers on the body can get away with it for a while, but such an approach can eventually lead to asymmetries, issues, pain and frustrating progress.

You don’t have to be over 50 to have a solid age to exercise. As Dan John says, “It’s not about years, it’s about kilometers traveled.”I have been exercising hard for almost 20 years, taking a week-long break from time to time, but not often. Miles go to the bottom of this young body.

If you want to last a long time in weightlifting, endless approaches of eight to 15 repetitions per body part may not be what your body needs. So, what should a person aspiring to a bodybuilder-type body do instead of normal exercise? Learn and master basic human movements and follow them with realistic judgments, repetitions and loads. If you focus on better movement first, you will be amazed at how quickly your body can often recover by lifting heavy objects.

A Collaborative Design

Like any other strength coach or strength trainer, my Philosophy has evolved over the years. I currently adhere to the Philosophy of various proven methods.

Functional motor systems (FMS) are a useful approach to understanding basic movements and exercise changes. For most people, screening for FMS would be beneficial. With a detailed medical history on admission, FMS offers a solid foundation for software development. For beginners or veterans, the basics are where to start and what to finish.

Each program of muscle hypertrophy and strength training should contain a certain variation of subsequent movements, depending on the goals of the person. This list is largely inspired by the legendary Dan John:

  • Push-UPS: push-UPS, bench press, bench press
  • Pull-ups: dumbbell row, reverse row, pull-ups, floor push-ups
  • Squats: squats on the horizontal bar, squats in front, squats on the back, one-legged squats
  • Hinge: pull-ups, mahi kettlebells, one-leg pull-ups, Olympic lifts
  • Transport of goods: transport of peasants, transport of suitcases, air transport, transport of sandbags
  • Main work: swinging, rolling, crawling, pull-ups in Turkish
  • Core/rotation/anti-friction: press inserts, cable push-UPS, chops, lifts

New Age bodybuilding model

Here is a basic hypertrophy model that performs lifts 3 days a week for 6 weeks. By dividing the workouts into phases of four to six weeks, your body becomes fresh, elastic and improves the overall preparation of the body. This duration seems ideal, because most people have what I call “extra exercises”.”

Elements of the program:

  • Edition
  • Preparation for movement
  • Finisher

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