Category Archives: Training

Strong But Not Useful: Strength Categories

Posted by Philippe Til September 22, 2016 bench press, blog, Environment, exercise., Fitness, Fitness Trends, functional training, Fundamental Exercises, Georges Hébert, gym, Health, Swimming, Training, Training for women, workout

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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:

Walk
Run
Jump
Climb
Lift
Throw
Fight (boxing or wrestling, natural means)
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):

Fencing
Horseback riding
Rowing
Shooting
Weapons self-defense (stick, knife…)
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:

Anything requiring man-made apparatus: high bar, rings, trapeze, pommel horse, parallel bars…
Any acrobatics, with or without the use of equipment.
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.

Expanding The Natural Method to Equipment

Posted by Philippe Til March 17, 2016 bench press, blog, Book, Ebooks, exercise., Fitness, fitness trend, Fitness Trends, functional training, Fundamental Exercises, Georges Hébert, gym, Health, Historical Fitness, kettlebells, Martial arts, Méthode Naturelle, Natural Method, Philippe Til, Physical Education, Physical Education and History, Physical fitness, Program Design, strength, Training, workout

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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.

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.

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.

“Oscars” of Fitness and Chris Rock comment about Kevin Hart

Posted by Philippe Til March 2, 2016 Celebrity Training, Fitness, Fitness Trends, Fundamental Exercises, Georges Hébert, Health, Historical Fitness, Méthode Naturelle, Movies, muscle building, Natural Method, Physical Education, Physical fitness, Program Design, Running, strength, Stretching, Tactical Fitness, Training

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How in the world did I manage to tie the 88th Academy Awards to this blog post? Is it about the fitness of certain male and female celebs for their superhero movie roles or fury road action?

Better yet, how am I, Mr Blond-haired, green-eyed white male connecting to Chris Rock and his on par tirade of Hollywood’s discrimination or lack of opportunity offering to minority actors? I particularly liked his opinion on not separating men from women actors, as it’s not a competition like track, rather an unnecessary disambiguation as performance is not tied to a person’s ability, other than to act.

No, I am only attaching myself to Chris Rock defending his integrity by saying that his refusal of hosting would not stop the Oscars from taking place, and that if he hadn’t accepted the gig, it would have (jokingly) gone to the extremely talented comic du jour Kevin Hart. Essentially, his ability to Always Be Ready and perform on stage regardless of the venue is where his art and craft come to life.

I was recently asked to participate and lead a fitness video for a popular fitness chain. My understanding was that it was down to me and some other guy, and since I haven’t heard back and the shoot is coming up very soon, I am guessing the gig went to the other guy. Now, I’m not going to name the fitness chain, and what I am about to write bears no negativity towards it. Like saying I don’t play the violin, but it doesn’t mean I have anything against playing the violin. Rather, the chain’s image and type of workouts doesn’t reflect what I personally promote with the Natural Method, my training programs and the methods I employ for myself and others. Even so, if you don’t know me (which is everyone in the world except for my FaceBook and direct friends, or my book and blog readers, this means nothing.

Had I gotten the gig, my answer to anyone wondering about why I’d do such a video shoot is simple: Always Be Ready! The process of becoming an all-around athlete via The Natural Method is to prepare you for any physical challenge life throws at you. The method was created to develop people who can protect themselves, their family, their community and ultimately, their nation. You’re not trained to battle only one way, but you need to be able to handle any kind of battle, right?

So, it doesn’t matter if you have to do some kind of workout that doesn’t directly reflect your philosophy or style (“sorry, bro, I only Oly Lift with barbells, running and kettlebells is for wankers”). If you aren’t able to perform for a general, all-around fitness task that’s thrown at you, your system doesn’t work, your method is a fail. Like the saying goes: you’re only strong in times of trouble, otherwise your strength is only a weakness.

Making it as a personal trainer is difficult. Heck, I even thing it’s harder to make it than being an actor (if you seek recognition and fame). I don’t have numbers to back this up, but I am pretty sure if you compare the ratio of celebrity trainers to the actual amount of trainers in the world vs the ratio of successful, famous actors to the obscure unknowns, the discrepancy is greater amongst trainers!

What would this have done for me? Well,firstly, it’s a paycheck and I am not against feeding my family. Secondly, getting your name out there helps you get recognized, and if you have a message to bring to a larger scale, it doesn’t hurt to have a platform and a captive audience! What your message is is entirely up to you, and that’s where your integrity comes from. Sometimes, we do have to be accept an opportunity and turn it into something great.

Now, I have no clue what I would have actually done for the fitness company, I do know that I would have done a great job and by kicking ass, I would have made my point that I was able to deliver and perform because of my ongoing preparation.

What’s The Natural Method and what does it mean?

Posted by Philippe Til February 25, 2016 bench press, blog, Environment, Fitness, Fitness for women, fitness trend, Fitness Trends, Flexibility, functional training, Fundamental Exercises, Georges Hébert, gym, Health, Historical Fitness, Méthode Naturelle, Mobility, Natural Method, Philippe Til, Physical Education, Physical Education and History, Physical Education for women, Physical fitness, powerlifting, Stretching, Training, training program, Training to failure, workout

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Shouldn’t I have answered this question many moons ago?

I have answered that in a few podcasts actually, the latest one from Joseph deLeo at Leo Training (link to come when it’s live)

I belong to a closed group on Facebook called the Movement Mavericks, started and monitored by Rannoch Donald and Neil Hill, who are not only huge supporters, they are also great promoters of proper movement skill and walk the walk when in comes to being all-around athletes and servicing their clients as such.

One way to explain it and make it a bit different from any answers I provided thus far is that it is simply the full development of our organism as nature intended, without excess or (whatever the opposite of excess is). Nothing unnecessary, nothing superfluous. We can all understand the notion of not having excess fat, being physically inactive, or needing to be physically active because we no longer are concerned with being part of the food chain. We don’t have to hunt and gather to survive, therefore we’re not utilizing our “naturally designed” physiology. I suspect some will potentially take offense, reject or misinterpret Georges Hébert’s vision when it comes to muscle building or strength training for what he considers to not be natural.

Hébert rejects things we now refer to as powerlifting, or bodybuilding. Training for hypertrophy is such a popular thing, especially among men, and it has been for decades (think of the Pumping Iron days and the buff look of superheroes). And while we can all value strength, how much strength do we truly need? We do like to say that strength trumps everything, that it’s a great go-to fix for most issues (and I agree), there has to be a limit, at some point. Hébert’s motto of “be strong to be useful” can also be translated as “be strong to be functional”. The subtle variation can be detected if you speak French and are familiar with both the original text and my humble translation/transliteration.

Indeed, much like I still struggle with the best English title for the book on women’s physical education, I modified the exact terminology of the original books to reflect a more current understanding of training. Terms we know and can identify quickly and currently may very well be used differently in 20 years. An example of a change I made a decision on is (and you can attack me for the stance, the choice was necessary and this blog, or any other platform like a workshop or speaking engagement can serve the purpose of further explaining my choices): utilitarian exercises, which I renamed functional exercises. Hébert calls them “utilitaires”, for utility, like a utility knife serves a purpose, or any tool. We like to call that functional today, and while utilitarian may be more appropriate, I still have to engage people in a way they understand it. I can’t break too much ground or challenge mindsets without some way to have people identify with it first.

So, reverting to utilitarian, “être fort pour être utile” has an element of functionality and because his program, his Natural Method is geared at all-around athleticism, a focus on just strength training, while it may provide one with the usefulness of being strong for a specific task, automatically eliminates other utilitarian or functional features. For instance, a strongman will usually not have the ability to run long distance, or run very quickly, yet someone who is a runner only (let’s pick an endurance runner) will not have the strength to be useful at other tasks. And because the Method originates from a military need, it all comes back to the source of what Dr Ed Thomas like to teach:

Medical/corrective
Military/Martial
Visual (for a harmonious development of the body)

Also, the hyper focus on strength training only, at the expense of other aspects, is a direct validation of the SAID principle (Specific Adaptations to Imposed Demands).

Let us not misinterpret consequently that the Natural Method doesn’t apply to people with muscles developed beyond a natural environmental need (there is no such thing as environmental need, globally speaking, unless you’re a sherpa, a Maasai warrior or other exception). Bodybuilding has no real function, yes. But who cares? What’s important is the bodybuilder being able to have a certain level of skill in other areas: agility, coordination, basic climbing or scaling, throwing light or heavy objects, being able to run. I happen to work with bodybuilders who value the work and principles brought forth by Georges Hébert and apply them in their training while still working on developing their muscles beyond what Nature intended or daily needs call for (and I am not talking about drugs or other things, only that unless specific attention is given to hypertrophy, muscles will only grow so much from basic labors required in the wild).

There is a reason why many ‘natural’ movements (as in philosophies or fitness approaches) like to refer to our hunting and gathering ancestors looking a certain way, because no caveman would pick up a rock or tree trunk and dead-lift it for reps with the goal to get stronger or bigger. It simply didn’t exist or didn’t fit into the lifestyle. Today, it’s a choice and an interest with a health benefit, whereas fitness then was a necessity for survival. No one actually dies today directly from being unfit (heart disease will do it for you as a consequence only) because rare is the person who has a saber tooth tiger chasing them. Gazelles and lions get it, but we don’t have to. We’re not getting picked out of the herd anymore.

The Crossfit movement tries to adhere to that, actually, by pushing it to excess, though. That’s the spirit of competition (something Hébert rejected to a point, as he believes in competition among peers during training and development as a way to equalize all trainees, but not for the sake of competition and scoring). Hébert didn’t care about being Bigger, Better, Faster, Stronger, but he believed in being strong, fast and harmoniously developed based on the stimulus provided by all the activities. He was a generalist, a jack of all trades, and you know what? That’s not such a bad thing to be. Consider pro athletes: their ultra specialization makes them broken, physically, sometimes mentally and there is a reason sports careers are short (the career spans depending on the damages caused by the activity on the body). They are masters at their craft, for a while, and many end up badly hurt after they retire. For the rest of us, being fit, strong, functioning individuals is a lifetime journey, its span only affected by our health and fitness.

I also believe in moderation, of course. What’s the point of being too strict if you’re miserable all the time? And how are you truly enjoying yourself if you’re unhealthy, in pain, popping pills all the time and unable to do basic tasks, be they for fun or utility? On a scale of 0 to 10, 0 being totally inactive and poorly eating and 10 being gangbusters gym rat orthorexic antisocial, choose to be an 8: eat well, train, and reward yourself with a few vices that you earned. But only if you earned them. If you fall below a 6, you’re not even average or median, you’re simply far below optimal. The difference between 8 and 10 is just as big as the difference between 6 and 8, but it’s far easier to get from 6 to 8 than it is to get from 8 to 10, and the benefits of being an 8 over a 6 are vastly, vastly worth the effort. Claiming lack of time is simply stating that “it’s not a priority”.

As a friend of mine recently said on FaceBook, try to say from now on “it’s not a priority” rather than saying “I don’t have the time”, and see how you feel. Is your health not a priority? Your strength? Your bank account? Your family?

The Shape Of Breasts

Posted by Philippe Til January 14, 2016 beauty, Ebooks, Environment, Fitness for women, Fitness Trends, Georges Hébert, Health, Historical Fitness, Méthode Naturelle, Natural Method, Physical Education, Physical Education and History, Physical Education for women, Physical fitness, Training, Training for women

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Here is an excerpt (unedited or proofed yet) about the shape of breasts and how society viewed them a century ago, according to Georges Hébert, when it relates to judging or appreciating beauty in women.

“The shape of the breasts is considered wrongly by many as a criterium of beauty in a woman. “The breasts, that the whole woman”, we have heard in stupid refrains. In reality, the shape of the breasts only makes up one element of general beauty, and its importance is only secondary when compared to essential body parts: the abdomen, the chest, the limbs, etc.

It is, if we may, one of the first attributes of beauty among young women, but not in the adult woman, as of all her attributes, it’s the least durable.

This process, a little too simplistic, which consists of judging the beauty of a woman according to the shape of her breasts comes without a doubt from the following fact: on an under-developed trunk, skinny or fat, the breasts first catch the eye, because, as a rule, these organs present defects of which the most common ones are exaggerated volume and sagging. They thus appear to have a capital importance, because their misshaping alone breaks the general harmony of the body.

On a well developed trunk, on the contrary, with well-defined muscles, normal breasts barely get any attention.

They are well molded onto the chest and solidly anchored to the pectorals that they look as if being entirely part of these muscles. In the preceding case, they seem added to the chest, which seemed inconvenienced to carry them.

The same observation could be applied to the basin and buttocks, which always appear too big when the trunk is muscularly atrophied.”

Have we learned anything? I do believe Georges is right: a fit, muscular, lean woman’s body will draw more attention as a whole, without specific focus on any area, as she will project an attitude of health, strength and beauty at once, not limiting her to esthetics, but to the Holy Trinity of fitness and attractiveness, intellect notwithstanding of course.

Latest peek at photos from the upcoming book

Posted by Philippe Til January 8, 2016 beauty, boxing, Corrective exercise, exercise., Fitness, Fitness for women, Fitness Trends, Fun, functional training, Fundamental Exercises, Georges Hébert, gym, Health, Historical Fitness, Jumping, Jumping Drills, kettlebells, Martial arts, Méthode Naturelle, Mobility, muscle building, Natural Method, Philippe Til, Physical Education, Physical Education for women, Physical fitness, plan, powerlifting, Primitive Movement Patterns, Program Design, Running, strength, Stretching, Tactical Fitness, Training, Training for women, training log, training program, Weight Loss, workout, yearly training program

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Because pictures tell a better story.

Many thanks (chronologically based on photography sessions) to Nick Bustos, Patrick Hartsell, Melody Schoenfeld, James Neidlinger, Ron Jones and Jennifer Winkelman for making yourselves available amidst all of your activities and busy lives to be part of this fitness project, shot by Antje Anders.

I also want to thank Throwdown and XFit Brands David Vautrin and Ted Joiner for lending us their facility and equipment!

Here is a sampler of jumping, lifting, throwing, climbing, fighting as well as some fundamental/basic educational exercises from the upcoming book based on Georges Hébert’s training program design.

The impact of abdominal training on health, strength and beauty

Posted by Philippe Til January 8, 2016 beauty, Health, Méthode Naturelle, muscle building, Natural Method, Physical Education, Physical fitness, strength, Training, Training for women

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A little excerpt from the section on abdominal training, its importance and impact on health, beauty and strength, from Georges Hébert’s book:

The importance of abdominal muscles is capital, from an esthetics standpoint, as well as from strength and health standpoints.

When their development is insufficient, the abdominal belt is soft and mushy. There is a risk of herniation as a result of any effort, even of low intensity, after a fall, a simple misstep, a coughing spell, etc.

The internal organs (stomach, liver, intestines) improperly supported collapse under their own weight and make the belly protrude. The more this protrusion is pronounced, the more out of place the internal organs are in relation to their normal position. The resulting swelling render any effort hazardous. [PIC]

Severe constipation, without success from medical prescriptions or pharmaceutical drugs, sometimes has no other cause than weakness in the abdominal musculature, or a simple lack of muscular training in that area, which helps promote waste elimination.

Breathing movements are always incomplete if the straight abdominals, exhaling muscles by excellence, are weak.

A woman’s most important natural act, childbirth, is all the more facilitated that the abdominal muscles are powerfully developed.

As we just mentioned, not only do these muscles provide a shield for the anterior section of the body from ribs to iliac crest, but, additionally, any effort, be it pulling, pushing, lifting, etc., activates them more or less. Natural actions themselves: forced exhale, coughing, sneezing, shouting, defecation and finally childbirth, cannot occur without their engagement.

The future mother who keeps her abdominals “in shape” can continue well into her pregnancy, without risk, all sorts of natural and functional exercises, just like females in animal species. Her pregnant belly is reduced in volume, as a result of the firmness of her abdominal belt. Delivery is produced with extreme ease, in the fashion of active primitive women, without the necessity of a midwife. She is able to immediately resume her activities. Her stomach suffers no misshaping.

Abdominal weakness, by contrast, produces excessive pregnant belly volume. Any work or training becomes impossible early on, because of the nuisance caused by the belly’s distension. A simple walk often causes great fatigue. Any intense effort is dangerous.

Childbirth, in that case, is painful; it necessitates many days of bed rest for the organs to settle back in.

After delivery, the belly remains distended, like an empty sack, with stretch marks.

Such is the physical inferiority of the civilized woman, inactive with no abdominal muscles, in relation to her primitive counterpart. When she delivers a child, she is treated as if she were ill. The natural act becomes delicate and dangerous instead of being “easy” and safe.

In Antique statues, the power of the abdominal muscles is striking in men as in women. The abdomen is a true muscular fortress. Sculptors understood the capital importance of these muscles, and their work proves they were considered like the primary attributes of health, beauty and strength.

We can say that in civilized societies, the abdominal muscles of men, like women, have become weaker and weaker as the practice of natural and functional exercises, which would develop them, dropped: throwing, climbing, etc. The wearing of corsets, among women, has been a new cause of abdominal weakness.

Several generations will be needed, through training, before we can see the return of remarkable and powerful musculatures seen on Antique statues, especially when it comes to oblique muscles. Only a few athletes have such perfect development.

“Normal” everyday fitness esthetics

Posted by Philippe Til December 23, 2015 blog, Environment, exercise., Fitness, fitness during winter, Fitness for women, fitness trend, Fitness Trends, Fundamental Exercises, Georges Hébert, gym, Health, Life Coaching and Skills, Méthode Naturelle, Motivation, Natural Method, Philippe Til, Physical Education, Physical Education and History, Physical Education for women, Physical fitness, Training, Weight Loss, workout

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There is a difference between being camera ready, which is ephemeral (unless you want to destroy all sense of social life with extreme discipline), and how the body looks daily. Think magazine cover, or “money shot” when an actor shows a chiseled body in a superhero movie (and then you don’t see the body for the rest of the movie, as it can take weeks or months of filming and it’s hard to maintain the “look”).

Don’t trust this fitness porn Instagram pictures of super ripped bodies. Few people look like that on a daily basis, even bodybuilders peak for a contest and look different in the off-season (that’s why it’s called the off-season, it’s never a year-round look).

Here’s an example of what my body looks like on a daily basis.

I don’t care to show you a chiseled, mega ripped dehydrated body, because it looks like that for an instant only. I want to show you the body of someone who is like you: trains as frequently as a client should, has responsibilities, a family, bills to pay and is healthy, eats sensibly (meaning well and enjoys treats like chocolate or beer on occasion without guilty feelings).

And better yet here’s and excerpt of Georges Hébert’s book on physical education for women, with an applicable explanation for both men and women:

“The curve/shape is more or less pronounced according to the degree of development or the current state of training. It is necessary to differentiate these two states, as one can have achieved integral development and find oneself, at any given moment, either in a non-active period or simple rest, or in a training period.

At the peak of development and at once during a training period, in other words in a “ready state”, to use the expression used in sports, the shape of the muscles and the fascia lines are extremely sharp/defined.

The skin adheres to the muscle without fat in-between, or at least without a noticeable layer. Muscular fibers are even seen through the skin when the muscle is strongly flexed.

At the limits of extreme training, curves become “cut” and in the case of overtraining, remind a bit that of someone being “skinned”. This applies to women as well as men.

When the training period ends, and it cannot last more than a few weeks or days without reaching over training, or as soon as normal activity slows, the muscles appear less “defined”, small fat deposits fill in and soften the lines of external contours or the fascia. “Covering” takes place, more or less visible as the training load is reduced, compared to what it was prior, and a more abundant food intake. Flesh is then filled.

This state of covering disappears easily in a few days or weeks as soon as training or regular activity resumes. If, by lack of exercise, we let that covering go on, we progressively suffer all the setbacks on health and beauty. Fattening begins.

In summary, muscular definition is characteristic of the state of training or maximal activity; simple covering, average level of physical activity (maintenance), which is the normal state of training outside of maximal training intensity periods; exaggerated covering, a state of activity inferior or of weak training in relation to the vitality of the body (under training) and finally, obvious overweight, a state of complete inactivity or extremely weak, or also a specific state, which we will discuss, which has nothing to do with our natural needs. Nutrition also has an important role in the production of these various states.”

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The Natural Method: How Hébert Programs Training

Posted by Philippe Til December 23, 2015 blog, coaching, exercise., Fitness, fitness trend, Fun, functional training, Fundamental Exercises, Georges Hébert, Health, Historical Fitness, Méthode Naturelle, Natural Method, news, Philippe Til, Physical Education, Physical Education and History, Physical fitness, Training, training program, Weight Loss, workout

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Most training programs are designed with short-term goals, like infamous 90-day programs to get “insanely” ripped. Then what? I find that outside of hypertrophy goals (muscle gain) or people focused on strength training goals like power lifting, there isn’t much consistency or “longevity” built into training programs. Indeed, the most popular training goal is weight loss, and it tends to be patchwork of high intensity drills. Yes, they get you moving, sweating, burning, but most of the time, people wind up too sore to move, beat down, tired, quit too soon or worse, revert to their original “shape” because 90 days isn’t long enough to bring your body to a permanent “good shape” if the “bad shape” was established over a period of years, if not decades.

And for those who exercise diligently and still do not improve, be it at least skill set, abilities or esthetics/looks, you may want to revisit your path to your goal, or troubleshoot life outside the workout itself.

I routinely have noticed that martial arts practitioners tend to do best at learning, being disciplined and moving, and that’s because they are part of a system, regardless of the style chosen. You work on a drill, movement or exercise for a while before moving on to the next, after not necessarily having mastery over it, but a clearer understanding. Example: if you work on the pull-up, practice hanging and only retracting your shoulder blades daily for a week (scapular retraction). The following week, work with a band to assist you in going full range of motion. The week after, work on negatives (lowering yourself unassisted and with control). And yet another week after, try partial pull-ups unassisted, and so on.

Outside of movement fundamentals to prepare and prime the body for training, through warm-up, mobility and corrective exercise (which also develops as fundamental, basic educational exercises), the “meat” of a training session according to Hébert is broken up into several categories. If you hit ONE skill/drill/exercise per category, and you do that for a week, you get to progress gradually. Then, the following week, you either add a new one or continue an exercise (add if easy, repeat if more challenging). So, week 2 would have you either recap all the previous week’s exercises PLUS add one, or add one only in some categories on top of the previous, and repeat some of the previous week’s.

The difference between that and those “get ripped quick” schemes (which only rip you off your money) is that you don’t do too much too soon. It’s a more realistic, gradual and long term approach, where you feel satisfaction from knowing you’re doing things better, and keeps the boredom away. Kinda like Christmas (where you get all your gifts at once and are on overload) versus Hanukkah, where you get one daily for 8 days. I’m not Jewish, by the way, but I think getting something daily is a good way to appreciate things.

So, here’s a teaser of the upcoming programming book and example of how to design the weekly plan:

1 skill per week per category for 12-16 weeks, which gives you a full workout, all-around athleticism, and proper skill development.

– Fighting: cross punch.

– Lifting: two-handed shoulder press.

– Throwing: single-arm light object swing throw.

– Climbing:

– rope: using hands and feet.

– bar: pull-up.

Photo from The Natural Method: Fundamental Exercises (Book 2) translate by Philippe Til

– obstacle (beam, scaffold, etc.): straight arm support to seated position.

– Jumping: high and/or broad jump, no momentum.

– Sprint: 30 meters, try to improve the time daily.

2nd week: (same order of categories)

– add front kick.

– jerk

– extension throw

– repeat last week’s (harder one, so needs more time)

– etc, etc…

Live the Natural Method

Posted by Philippe Til December 17, 2015 Children's fitness, Fitness Trends, Georges Hébert, Historical Fitness, jogging, Jumping, kettlebells, Méthode Naturelle, Natural Method, Physical Education, Physical fitness, Play-based training, Primitive Movement Patterns, RKC, Running, sprinting, strength, Stretching, Tactical Fitness, Training, walking, yearly training program

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ACE (American Council on Exercise) released its forecast of the top 10 fitness trends for 2016.

I didn’t really see what I have been exploring since 2008 when I realized what I knew from NASM was too reductionist, and had Wildfitness open my eyes to new ways, which were anything but.

Judging by Connor McGregor’s recent win, but more so the phenomenal boost “movement” received and the likes of Ido Portal and Erwan LeCorre latching on the the opportunity to grow their approach, I do believe that a return to the source is truly at the forefront of fitness. And judging by the warm reception my translation of Georges Hébert’s Practical Guide to Physical Education and his Natural Method approach to fitness, I feel I’m on the right path. Check out this post by Daring Standards.

I am extremely thankful for this, as it gives me a new purpose and a new drive to bring more of Hébert’s work forward. It is important to give him credit, rather than try to steal for oneself for marketing purposes. Ultimately, Hébert himself credits his predecessors, just like Pavel Tsatsouline did with his kettlebell training system, and related strength training Russian influences. Pavel improved and systemized, like Hébert did. Not everyone does like them, and instead covers up an existing system or style with a new name, or unnecessary complications, not actual updates.

Movement is essential, it’s simple, it’s life. This is why I put together this little slideshow that includes family pictures, where my kids get to run, jump climb, throw and my wife and I get to partake, carry them, throw them, fight with them etc. Towards the end of the slideshow, you’ll see my friends Nick Bustos, Melody Schoenfeld, Patrick Hartsell, Ron Jones and James Neidlinger in action, some photos not released yet, modeling the programming of Hébert’s method, with simple updates, upgrades, modern twist and access to gear that always existed but was made more user friendly (I am not against progress…)

Enjoy!