Category Archives: exercise.

Strong But Not Useful: Strength Categories

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Albeit fun.

If I could ask Georges [Hébert] to lighten up, I would, and he would probably tell me “I am! That’s the whole play finality of The Natural Method, mon frère!”

The reason I’d ask him to lighten up is because it’s totally cool to have fun and specialize in one aspect of strength if that’s your bag. I ain’t knocking your strength with his/mine or someone else’s.

Much like Power is Mass X Acceleration, an 8-plates back squat below parallel or a 48″ box jump require a different level of power. Some say “you need to squat heavy to get more power for your jumps”. I can’t squat 8 plates right now, but I can jump that “cold” and I know a few friends who can squat 8 plates easy, but can’t jump that. We’re different and that’s OK!

“A remarkable specialist in only one category, but poor in others, like a weight lifter or wrestler who cannot run or climb, or a runner or boxer who cannot swim or climb, isn’t strong from a “complete” standpoint.

On another hand, one who excels at entertaining or hobby sports (as in games of all kinds: football (soccer), tennis…; or gymnastics on man-made apparatus: high bar, trapeze…), but who ignores swimming, self-defense or has fear of heights, isn’t strong from a “useful” standpoint.

In short, to be strong consists of possessing a sufficient aptitude in utilitarian indispensable (a.k.a functional) exercises for everyone at any age and not to solely excel at entertaining fun exercises or of secondary utility”

So,a little redundancy, or rather, “rote” and let’s have Georgey break down the categories:

Functional Exercises of everyone at any age:

  1. Walk
  2. Run
  3. Jump
  4. Climb
  5. Lift
  6. Throw
  7. Fight (boxing or wrestling, natural means)
  8. Swim

These 8 categories suffice to achieve the highest level of physical development and to handle any difficult situation life throws at us. Walking, Running and Climbing constitute the prime natural exercises; they are the most indispensable of all.

That’s all going to be in the long awaited and delayed book (not my fault, serious!)

Sports or exercises of secondary utility (for select individuals and not necessary for everyone or all ages):

  1. Fencing
  2. Horseback riding
  3. Rowing
  4. Shooting
  5. Weapons self-defense (stick, knife…)
  6. Any artificial means of transportation requiring the use of the legs: cycling, skating, skiing, stilts…

Sports or exercises having no functionality for everyone or all ages:

  1. Anything requiring man-made apparatus: high bar, rings, trapeze, pommel horse, parallel bars…
  2. Any acrobatics, with or without the use of equipment.
  3. All games: soccer, hockey, tennis, cricket…

Remember, we are dealing with functionality for ALL POPULATIONS at ANY AGE, not fun, entertainment value or carry-over. We could probably argue, and successfully at that, the benefits of surfing, of playing rugby which develops both speed, agility, endurance, strength, power etc. That’s not the point.

The point is to raise the average, which is dismal in most countries I have to say. We as fitness enthusiasts live in a bubble we our social media feeds tend to show us our own interests, and few of us walk around national supermarket chains observing the decline of the population. Get them walking, running first, add some minor jumping, throwing and grow from there.

Le Code de la Force: The Strength Code

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Georges Hébert’s “Code de la Force” book was published in France by Vuibert in 1914.

In its foreword, the author wrote:

The purpose of this book is to define the question of physical strength, by precisely defining the elements that comprise it and to give it a practical means of measuring it.

Because of the lack of works where notions relative to strength are codified [at the time of his writing], errors and preconceived notions of all kinds were plentiful on this topic. Thus, many people believe that large biceps constitute a criteria for strength; others solely consider strong individuals that are capable of lifting heavy weights; others finally habitually apply the qualifier of “solid bloke” to anyone tall and big. However, it so happens many times that the individual with large biceps shows inferiority when it comes to running or simply quickly climbing a slightly steep hill, that the weight lifter is unable to jump over any obstacle, that the solid bloke cannot follow an individual of ordinary ability in a long walk, a hike, a hunting game etc. 

He later writes:

On the other hand, no method concretely defines the outcome of physical education or training, meaning the goals to achieve. The result is trainees and coaches having no clue what to do. One not only trains without ardor or enjoyment when training without a goal, but one wastes time inevitably by repeating certain exercises without benefit. This is why I believed indispensable the need to establish exactly what the “training load” of the trained or educated individual ought to be.

One of my favorite parts of this foreword is that Hébert recognizes the need for experimentation, course correction and adjustment, his work being far from definitive. Philosophically speaking, isn’t it the first step to acknowledge what one’s limitations are in order to improve upon them?

Is The Hulk better than Spiderman?

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I had the opportunity to interview Stan Lee in 2003, as I was still moonlighting for “Hollywood” red carpet premieres, as the Daredevil movie was coming out.

Daredevil was in his category of characters who would become superheroes by an amazingly coincidental concourse of circumstances, nothing short of magic. Instead of trying to rationalize with science he couldn’t explain or justify, he decided to come up with mutations, as part of human evolution.

His mutant superheroes were faced with discrimination in their story lines analogous to racism, homophobia or any other societal fails for human beings.

Allow me to regress and diminish the potential seriousness about the topic to something way less important, especially when terrorist attacks occurred once again, this time on Belgian grounds, using Stan Lee’s pantheon of characters as backdrop to make my silly, yet valid point: is The Hulk better than Spiderman?

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Judging from what I see, read or hear from some peers in the community, it would appear so. The balance weighs heavily in favor of the big green guy as being the only form of fitness that matters, that is relevant and all others are a joke. Yet, we could argue that Spidey’s strength, agility, flexibility, climbing and jumping abilities make him a lot more versatile, and his control over his body and actions make him more useful and functional than essentially a creature his alter ego can aim more or less.

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In the training, as well as “perception of what strength means” community, Hulkmeister represents what we should aim for, that his abilities trump and fix everything that’s wrong with us. And no, it is not stated in a way that implies the pursuit of strength, rather implies a certain physicality, which is extremely useful on a daily basis for any desk job (if you didn’t detect it, that was sarcasm).

 

Wait, I hear a fanboy mentioning to me that post-Banner can jump really f*$%&ing high and far. I had to use The Hulk because most people know who he is. So let me amend to this other guy (if you saw the first solo Wolverine movie, you may recognize the character), who is a slightly more realistic fictional character to make a point for something I see a lot of being sold as the end-all be-all supreme attribute of health: enter the Blob.

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Let’s get back to reality for a second. On one hand, being super strong and able to lift superheavy weights is pretty cool and plenty useful. On the other hand, being svelte, spry and mobile is useful, makes it easier to navigate the world around us, and is generally a greater indicator of health, especially when cardiovascular disease and other diseases tend to follow certain body types. To have the confidence to be proud of one’s strength achievements and get off your tush frequently to pick heavy stuff up and put it back down is admirable. But please, do not hide behind that strength under the guise of health.

There are still other things to consider, such as how the joints can only support a certain frame for so long, how taxing extra mass is on the body and wears out internal organs, and that carrying excess body fat is hazardous to your health. My job is not to motivate, rather educate and my intention is not to shame those who struggle with fat loss. As good coach will tell you, eat like an adult, get off your ass, exercise, rest and do not latch on to one aspect of fitness because it won’t get rid of whatever unhealthy thing you’re trying to fix by itself.

Look, everything has a purpose. A Lamborghini Aventador is beautiful, but it won’t take you far off-road. An oversized 4×4 Hummer is powerful and intimidating, but it won’t win you the Indy 500 or last long in a chase. The family crossover vehicle will carry your groceries, your camping gear, a few kids to little league practice, your office supplies and nowadays will pack enough powerful ponies under the hood without being too thirsty to hold its ground, even if it’s not as cool.

Georges Hébert discusses “strength” in his book on physical education for women:

“Physical strength, in its broadest sense, is made up of various elements [1], of which the most important ones are:

  • Resistance, endurance or breath, which allow the execution without failing of prolonged work, gymnastics or other, to sustain the same efforts and also to bear fatigue of any kind.

This element of strength, the most precious of all, depends greatly on the value and function of the internal organs. It is the natural outcome of regular and methodical training, as well as routine work of any kind; finally, it also depends on a hygienic and regular lifestyle, free of excess.

  • Pure muscular power, or simply muscle, which enables the execution with various body parts of sufficient efforts in many aspects: pull, push, squeeze, grab, lift, carry, throw, hoist, hit to defend, etc.

This element of strength depends directly on the degree of development achieved by the muscles, as well as the nervous arousal communicated by will, meaning the power of the nervous system.

  • Speed, meaning the ability to be able to do quick moves, rapid extensions, spring launches, sudden stops, etc.

This element of strength depends above all on the more or less high sensitivity of the nervous system, which transmits the command to the muscles to move into action. It also depends on muscular quality and more or less joint flexibility. Long muscles are more favorable to quick actions than short, thick, ropey muscles.

  • Agility, meaning the ability to not only to use one’s muscles and use one’s skills, but also to preserve strength to postpone the effects of fatigue.

Energetic, but clumsy individuals generally waste their strength without function or precise goal. They are often, because of that, inferior to those of medium strength who know how to better manage their efforts more adroitly.

  • Resistance to cold, as well as heat and any weather.
  • Energy and any other virile qualities: will power, courage, cold-blood, decisiveness, firmness, tenacity, the taste for action. Finally, self-control to dominate one’s fears under any circumstances, resist physical and emotional pain, etc.

An individual of medium physical value, but energetic, focused, courageous and tenacious, is always superior in life to an individual having exceptional physical abilities, but soft, lazy, scared and without mental toughness.

  • Knowledge of the process of execution of the fundamental exercises (basic educational exercises) and at the same time, a sufficient ability level in all of them.
  • Finally, sobriety, meaning temperance and moderation in eating and drinking, and frugality, meaning simplicity in choice of nutrition.”

[1] The Strength Code contains the detailed works characterizing strength and the practical tracking of those skills (another book to translate on my list).

 

Addition by subtraction, or how to simplify the workout for better gains of any kind.

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Regardless of what your ultimate goal is in fitness, maintaining all-around athleticism remains key for your daily activities. And frankly, there is no ultimate goal, because that means it would be the end, with nothing to look forward to beyond. Goals change. Life, give or take a few variables, on the whole, does not.

You need to eat, sleep, rest. Your health and work will change, and how you eat, sleep and rest will adjust, like your training program. Unless you are competing as an athlete or are playing a superhero on TV, you don’t really need to be this big, or that strong. Really, you don’t, and don’t let anyone fool you into thinking otherwise. You do need to stay mobile, stay strong, maintain your muscles, and you do need to walk up stairs, pick stuff up, hold on to things, carry them, run to or from something, even if just walking quickly or avoiding something. Stay Spry!

There is no hack for any exercise, other than for the sake of breaking form so you can find it again. Like saying “there’s no place like home” after you’ve been around the world.

Pick a few things, do them well, do them often. Like, five. Do them for a while. Don’t count the reps, just do as many as you can in a short, predetermined duration of time (10 minutes?) and stop anytime you know or feel your form looks like crap. Start maybe by doing it as well as possible, then when the clock runs out of time, do something else, and come back to the previous exercise the next day.

Rather than add more stuff to do, to eat, to supplement with, get rid of what’s not super essential. If you did a chest exercise, a quad dominate exercise, a back exercise, a shoulder dominant exercise and a hamstring dominant exercise and have time for something else, go twist, rotate, throw, jump, climb or punch. But don’t add another chest exercise if it doesn’t make you better at something else other than pushing the buttons out on your shirt.

Or, if you ran, climbed, punch & kicked, jumped onto or off of something, and threw something, broke a nice sweat, feel a little tired, with a grin and sense of satisfaction: you’re good! keep at it.

Ignore the magazines, the pressure. Easier said than done, right? Do the stuff mentioned above, I promise you the pressure eases up as the feeling of well-being increases!

Expanding The Natural Method to Equipment

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A conversation, or rather a question I frequently have seen in various groups I belong to, when it comes to natural movement patterns and not limiting the association to Hébert’s Natural Method, is: what makes a movement natural?

How is lifting a rock overhead any more natural than a barbell, for instance? Because a rock can be found out in nature, and a barbell is a man-made object, therefore it’s not natural?

Is squatting with a sandbag better than doing a double-kettlebell front squat?

The Natural Method is not about the tool, nor is it about the execution of a movement with a tool-specific technique or form. Additionally, this statement is also not about form-bashing or questioning one organization’s technique or approach. Quite the contrary, it’s surface level rather than digging deep, if I may say so.

Yes, essentials of good form require solid foundations in technique and form to ensure a safe execution, which leads to long term progress. There comes a point where you individualize, personalize and find your way. You can find your way by finding what you truly want and need, with trial and error, experience, education and observation. The guidelines set for any given tool serve as your launchpad to proper execution.

Martial Arts are a great example of this. At first, you teach a person how to adopt a good fighting stance that allows both offense and defense. You throw that jab or cross without dropping the non-punching hand cover that side’s cheek and ribs as the punch hits its intended target (air, mitt, bag or face). If there is an opponent on the receiving end of that punch that is faster than you and counters quicker than you punch, having that ‘guard’ minimizes damage to your person, depending on how well protected you are.

But, eventually, from that structured minimal effective dose, you develop your own style, stance and you may even drop your hands, keep them free to “operate” and deflect, trap, block more efficiently than she you started. When you start from nothing, with no skills, you need a starting point.

The upcoming Natural Method Training book will be rich in photos and succinct with words by contrast. The reason behind it being I don’t need to reinvent instruction on how to properly clean, rack and press a kettlebell or two. It’s already out there, from a variety of sources and chances are, if you are reading this, you already know at least one way to do it, and may even teach it.

My Ninjutsu teacher, the late Shihan Steven Petrus always told us “don’t focus on the exact technique, focus on the motion“. A punch or a kick comes, you can avoid it by triangulating out of the way, deflect it, block it, take it or trap it, and counter with a kick,a punch, a throw. Yes, we’d start by working off of a choreographed sequence, and over time would build variations, only to eventually reflexively respond to the strike and adopt whatever motion is necessary. Haven’t most of us heard or read Bruce Lee’s quote about having no way as a way? When it comes to equipment and The Natural Method, all movement is natural. We follow the pathways our body allow us to operate in. The knee only bends one way, or the elbow, and if you go against it, bending it “unnaturally”, your experience will not be a fond one.

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Don’t look for barbell squats, bench presses or deadlifts in the book, and please do not complain that they are lacking because they are important for X, Y and Z. The Natural Method is about all-around development in many elements of fitness and not all of us have hours to devote daily to only one facet of fitness. And not all of us have hours daily to devote to several aspects of fitness to become supremely well-rounded.

Do not misinterpret this also as an under-achieving stance. Not everyone is going to become as well-rounded as Captain America. Let’s start where you are, and go from there. Learn the lifts, the jumps, the throws, the basic educational exercises that will keep your body efficiently balanced, muscularly, esthetically and functionally, and then as time allows and conditioning improves, move on to the cooler, flashier skills.

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Until then, use the equipment to fulfill that purpose, and equipment evolved as much as we did, only faster. Just because you are not in the woods jumping over boulders, throwing stones or climbing rocks, trees or vines doesn’t make your session any less natural. Going out is awesome, yes! But doing stuff in a gym two blocks away from you because you live in a city and have no car is more important. Don’t delay your fitness.

It’s Hydrostatic, Orthorexic, Body Dysmorphic, it’s Greased Training!

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Did you see Richard Gere’s post on FB that’s been shared many times, the one about his super healthy friend who did all the right things and now is dying of two forms of cancer, versus another acquaintance who by all standards should have died long ago for leading an extremely unhealthy lifestyle? Doesn’t matter, we all know stories of people like that.

How about the meme about how exercising leads to you being alone when you’re old because all your other friends are dead, and in the meantime move while going nowhere (treadmill)?

I have, as most of us trainers have at some point, run into someone with either an eating disorder or an unhealthy exercise addiction, or both (as one tends to tie into the other). One client of mine couldn’t bear to see herself in the mirror, disappeared for a bit, came back with an amplified bosom, which bought her only about three weeks of happiness and self-confidence. Another was used to getting her previous trainer yell and push like an evil drill sergeant and had such conditioning from her bulimia that she could never do any movements that put her in a prone or leaning forward position without throwing up. Seriously! I only trained her one time then politely parted ways, as I refused to administer punishment for whatever was “broken inside”. Some challenges are best left to trained professionals in the field of psychology. Then there’s also the  individual with a touch of Munchausen Syndrome and orthorexia associated with bombardment of photoshopped images in the media or chasing the fountain of youth in denial of the reality that aging exists, even if you can slow it down.

The point is that despite all of us knowing that cigarettes cause cancer, having unprotected sex or driving while impaired are dangerous behaviors, some still do it. And we also all know that certain results are not achieved realistically or within the framework of what fitness marketers, even trainers, are selling you (unless proper expectations are explained).

I remember a client who told me that he wasn’t happy because after 2 years of training with me, he didn’t have the body of someone who trains twice a week with a trainer. All the education and expectations management in the world would not resonate, because people like to blame. You pay for a service, you want results. And when you get results but they don’t match your expectations, it’s the provider’s fault. Who’s to blame? Me for not educating, or the multimillion dollar assault of ad copies telling you that with just 8 minutes a day twice a week you will get the body of a demigod-looking model who has spent hours in the gym daily, slaved for years, entered dietary hell with the discipline of a Samurai?

The answer is somewhere in-between. There’s also the point where I have to, like the song says, “let it go, let it go”… I don’t hold that fork, I don’t buy the food, I don’t follow the clients for 166 hours a week (only 2, which is about 1.2% of the week), they have the info, the map, the instructions.

While you do need to get off your ass and train consistently, eat sensibly, you also need to understand that you can’t complain about the results you didn’t get from the work you didn’t do. At the same time, do you really need the six-pack abs? Do you need to bench press eight wheels? Yeah, OK, I’m all for a high goal to achieve, the journey, etc. I get it, no need to throw in some comment about that. Dig deeper is what I’m asking. Is the pursuit of the goal worth it? Don’t you have something better to do, like be fit, be healthy, have fun, work and do something you love (other than weightlifting) and concentrate on something that makes a difference in someone else’s life (and another weightlifter’s life doesn’t count!)?

Believe me, I get it. I too suffer from an occasional case of body dysmorphism, which changes frequently: too fat, not big enough, too slim, or chasing strength, size or whatever because of how good someone else’s marketing is over how confident I am in my decade and a half of training and education (academics and in the trenches). I too get confused. I too think some things matter when in the end, they don’t because no one’s going to care that I lifted X amount of weight, and no one’s going to remember that I lifted X amount of weight. The things I hope to be remembered for are the things I passed on to my clients, my friends, my children and strangers through books, blogs, workshops, training sessions, chance encounters. Things of ephemeral or lasting value that extend beyond the 73 inches of height or slightly wider wingspan.

Long story short: training appropriately, eating well, interactive physical play, solo activities done in a group matters. Extremes don’t. Do this to be around and pay it forward, not to get validated by 1000 likes on your selfie post only to feel like crap if your next post drops by a couple hundred.

We’re not the center of our own Universe, as I heard in the Love 4 Training podcast episode 16. And it’s very true!

 

Is training to failure really bad?

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For years, I have heard that training to failure is bad, as you only “teach your body to fail”.

I also read, hear and see compelling evidence of people who do that top achieve a certain level of muscular mass gain. While it’s not a sustainable process, limited to a single set, it is still done and the argument for it, versus the one against it, is that it stimulates growth hormone.

So, I am taking a neutral stance, or Stu McGill’s answer of “it depends”, which I will base solely on semantics.

First off, what is failure? Simplified, it is the inability to continue (in this context). T-Nation (Testosterone Nation) has quite a few articles on the topic of failure, and they even define the various stages (technical being one of them, where form fails, but one can still keep going until reaching muscular failure, which, when spotted, is the inability to do a single rep, even partial).

Are we really training to fail, or are we training to push harder? Is the body really learning to fail, and what does that mean? That when that log falls on your leg in the woods, you can only lift it off your limb 7 times and the 8th time, you can’t? Maybe after the first time, you might want to watch what you’re doing and not have to repeat that mistake. I think it’s training the mind honestly.

I am a big proponent of an”Easy Strength” approach to training, but I also believe in having to go all out once in a while, otherwise, you really train yourself to fail by not pushing, by learning to walk away. An all-out “to failure” set will require more recovery, and your performance in the gym on the same lift next time will tell you if you need more or less recovery.

The other argument I want to make on that “meme-friendly” saying, and it’s something I disagree with despite respecting the source, is because the same school of anti-failure also promotes “supra-maximal”holds, meaning attempting a certain lift with a weight that one cannot lift normally and fighting, fighting, fighting even if only isometrically holding it at the sticky point for 5-10 seconds, because you are then allegedly teaching your CNS to handle the load. But, if you are not lifting the weight to full range of motion, isn’t that a fail?

How to Olympic athletes, or fighters, train? Do they train harder at times to make the event easier, or do they train easier to save their energy? Both concepts work, both are used, and it’s a matter of trial and error for the individual, or mindset.

I personally am not looking at high mass gains right now. I don’t have the bandwidth, the caloric funds, the recovery time and frankly, the setbacks associated with moving around at a weight that takes away some of my mobility, agility and actual daily needs, with the associated maintenance and added wardrobe. However, by adopting the “no failure” concept for too long, I have lost the ability to push way past the burn at times, and that, IMHO, is a dulling of that survival instinct.

 

What do you think?

 

How your digital devices and apps do not move the needle.

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You downloaded the latest G50Xtreme workout series, you bought the compression training apparel, have the app on your smartphone and checked in via social media at your gym to keep yourself accountable, and posted a sweaty selfie so we know you didn’t just show up and lie. You’re doing it!

 

 

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You then grab a super-greens superfood drink, enter its caloric info into another smart app and track your intake of nutrients. Off to shower, a clean dinner of steamed veggies and grilled chicken or white fish with a sprinkle of pepper and a squeeze of lemon, and a small glass of Chardonnay (c’mon, live a little now, ya hear!)

You calculated at the end of the day that you burnt X amount of calories (and you’re on track), fulfilled your workout quota and beat it by 10% from last week, so now you can add a restorative session of yoga or Pilates. Book a massage, because your body needs it and you earned it.

Crash on the couch, catch up on emails with House Of Cards playing in the background on Netflix, finish up that presentation for tomorrow. Turn off the tube, but turn on the Kindle for a little reading on how to be more effective, assertive and confident (you’ll follow up with the podcast in the morning on your way to work). Sleep 6 hours or less, and after 12-16 ounces of overpriced coffee in the morning, it’s off to the races again. You sit for 8-10 hours. Wait, no, you have a standing desk too, because more and more offices do that, because it’s good for you.

How you doin’?

What are you working towards?

Why is the standing desk good for you? No need to tell me, by the way, I know you read the research, Self magazine and GQ tweeted about the benefits.

My question was about your workout: what’s it doing for you? Is your posture better? Fewer headaches? Good alignment and muscular balance? Right on!

Now, can you get those results without all the digital noise around you? Can you also apply your fitness to your everyday activities: do you hunch at your desk, do you stand evenly, is your neck bent at 45 degrees staring at screens, or do you practice good posture outside the gym, are you mindful when sitting, walking, standing, carrying your messenger bag?

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Bottom line: if you’re not getting the results, the digital gizmos and social media wear thin and become useless landfill fodder. Because if you’re so disciplined that you’re making progress, you don’t need them. And if you are not disciplined, no amount of toys will fill that gap between you and your goal.

Save some cash, save some time, reconnect with yourself and people without a crutch. Dumbo eventually learned how to fly without holding on to his feather.

“Am I getting better?”

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“Am I getting better?” is a question a client asked me recently, and I’ve heard variations of it over the last decade and a half. Some can have a negative feel to them, like “I feel like I’m not getting better, our sessions are still hard sometimes” or “I don’t look like I’ve been training with a trainer after _____  (insert duration here)”, or “wow, I’m so out of shape, I can’t do X or my performance on this is Y” (where I have to refer people to the SAID principle).

WHAT IS ACTUALLY HAPPENING?

To the title question, there is no magical answer, yet people expect magical results. However, the answer is always yes. You may have to cajole someone into the answer, or educate them. As fitness professionals, especially when our clients trust us, they need encouragement, but it also needs to stem in reality and accountability. I had the “am I getting better?” question asked by someone whom I trained via video conference, after 2 weeks of training only. My answer was prefaced with more questions and education so that the answer sinks in, with the following elements:

  • Is it easier to do certain things (from the mundane to the workout specific)?
  • Is soreness from lack of activity gone?
  • Is your appetite going up (physical activity will usually stimulate that, as muscles want to be fed, to simplify this concept)?

I allow people to self-assess from their own baseline while educating them on the process, the idea of consistency and duration of a training program, and how it makes things better in their lifestyle.

WHAT ABOUT THE NEGATIVE REMARKS/QUESTIONS?

When someone feels they’re not getting better, I show them their training logs, anything and everything measurable. “Here, your previous benchmark was at X reps with Y load, today it is X+10 reps with 1.5Y load, so you have improved in strength and muscular endurance”.

As for the visual esthetics, I also emphasize that you can train twice a week and twice a week only, but if you don’t follow a regimented lifestyle that encompasses proper nutrient intake, adequate sleep and recovery, maintenance training will help you from getting worse, and while it will make you fitter and healthier, the only way to tell would be “what do you think you’d look like if you hadn’t trained at all the past 2 years while maintaining the same diet and lifestyle?” While we can never know unless they have a twin as their control group, we communicate and educate our clients.

Also, when someone claims having poor cardio endurance but only wants to train to lift heavy weights, or vice versa; your body adapts to what you get it ready for.

In the end, clients are in the driver’s seat. We just need to give them a good road map.

 

 

How a complete “Natural Method” session looks like

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Home of the Natural Method

Not too long ago, I posted a blog about how Georges Hébert set up a complete session. If you go back and revisit that post with its vintage pictures, you will see that equipment was a bit different a century ago (like the mold below where you can pour concrete to make a construction brick). All goals are met, by the way, from developing strength, endurance, muscle mass, cardio, flexibility, agility (you know my FAST pillars by now), which incidentally leads to weight loss without it being the focus (all around athleticism leads to greater fitness, health and that leads to weight loss too!).

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One of the reasons I wanted to give people an updated version of his training program is simply because equipment has evolved. Now, we’re not going to go show you all the selectorized equipment options or machines which isolate muscle groups which have been developed since. Instead, the focus will remain on variety of free weights, whether it’s a barbell, dumbbell, kettlebell, sandbag, sand bell, medicine ball etc…

One additional key is the use of technique. Again, using machines requires a much lesser level of attention to proper form, as it’s almost “done for you”, and if you are going to use free weights, form is essential.

So, here is an updated equivalent post, which also serves as another sneak preview of the upcoming book with the program design of Georges Hébert’s Practical Guide to Physical Education through his Natural Method.

WARM UP WITH FUNDAMENTAL EXERCISES

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DEVELOP ALL-AROUND ATHLETICISM WITH FUNCTIONAL EXERCISESC OMBATIVES: FOR SELF-DEFENSE, DEXTERITY, AGILITY, COORDINATION.

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WEIGHT LIFTING: FOR STRENGTH AND MUSCULAR DEVELOPMENT

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THROWING: FOR DEXTERITY, POWER, HAND-EYE COORDINATION, AGILITY, MOBILITY

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CLIMBING: FOR ALL-AROUND STRENGTH, MUSCULAR DEVELOPMENT, FLEXIBILITY, MOBILITY, OBSTACLE CLEARANCE, RESCUE

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JUMPING: FOR POWER, STRENGTH, DISPLACEMENT AND OBSTACLE CLEARANCE, AGILITY

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And of course, running (sprinting, jogging, racing) for speed, endurance, power, cardiovascular health, hygienic cleansing and waste elimination benefits through sweating etc…