This training program is for anyone who cares about their body and how it moves through space. It includes a 4-phase program to build movement strength. Strength isn't about numbers, it's about learning how to move efficiently as possible towards your goal. If you follow this program, you will learn how to best enhance your performance across any sports or fitness discipline.
This program is progressive in nature. Phase I gives you the foundation for all future phases with basic movement mechanics. Phase II challenges you with unilateral motion, which is just the basic ability to move through space. In Phase III you'll get more advanced by combining pushing, pulling, and squatting mechanics into more advanced movement patterns. In Phase IV, it all comes together and you'll carry the movement foundation to higher forms of movement. In each phase I provide detailed, progressive instruction to help you learn the movement. These progressions will ramp up the most novice and challenge the most advanced. Each phase also includes strength, stamina, and endurance conditioning workouts to test your performance.
Are you strong enough to maintain positions? How is your muscular stamina, and can you maintain the right body positions and shapes for long periods of time? Can you go under metabolic stress, and are you able to go high intensity and still look good?
This is Freestyle MoveStrong. It's not about the numbers. It's about the movement.
This phase is the foundation of the 4-part Freestyle MoveStrong program.
This phase is for anyone who wants to learn to move better. You need to learn how to move if you want to learn how to perform better. Even for athletes who are already performing at a high level, I believe you need to bring things back to the origin in order to see what you're missing at the highest levels of performance.
In this phase you will learn basic squatting mechanics, pushing mechanics and pulling mechanics. Start by learning proper mechanics with the workout progressions for the squat, pushup and pullup. When you're ready, you can test your movement strength with three conditioning workouts.
The strength workout consists of strict movements to strengthen your movement patterns. The stamina workout will test your muscular endurance, and the endurance workout will put you to test and see if your muscular strength and stamina hold up for long periods of time.
This phase is the second part of the 4-part Freestyle MoveStrong program.
In this plan we will diversify our movement mechanics. We take the squatting mechanics that we learned in Phase I and add unilateral motion, or lunging. For pushing, instead of just pushing on the ground, we'll learn to push behind our back, using dips. On top of that, we're going to start working on inversions, starting with the basic headstands. Finally, we're going to take our pulling mechanics, and add dynamic motion and learn to kip.
Once you have those movements dialed, you can test your movement strength with the conditioning workouts. The strength workout consists of strict movements to strengthen your movement patterns. The stamina workout will test your muscular endurance, and the endurance workout will put you to challenge your cardiovascular system and see how well your muscular endurance holds up over long periods of time.
This is the third phase of the 4-part Freestyle MoveStrong program. Now we start to get aggressive and fancy with complex movement patterns.
With our squatting mechanics we take it into a pistol, which is the most challenging form of squatting without carrying any load. Then we'll take our pushing mechanics and develop a kipping dip. For your inversions, we're going to see if your pressing mechanics can actually lead into an inversion plus a pushup for the freestanding handstand pushup.
In this plan we will also address the mothership of movements at a bodyweight level - the muscle up, and teach you the basic transitions!
Once you have those movements dialed, I will challenge you again. Are you strong enough to maintain positions? That will be your first workout. The second workout will test how long you can last and see if you can maintain body positions for long periods of time. The last conditioning workout will test your metabolic capacity. Can you go high intensity and still look good?
This phase is the fourth and final phase of the Freestyle MoveStrong program.
This is where the real magic happens and the sexy movements come out. The movements in this series are advanced and have very high carry over into all other forms of fitness, even advanced fitness forms such as Olympic Weightlifting or Breakdancing.
In this phase we'll go through advanced squatting mechanics with the pistol squat. Then I'll take you back to your inversions with kipping handstand pushups. Finally we'll go into the creme with the kipping muscle up.
Once you have those movements dialed, again, you'll be able to test your movement strength with three challenging conditioning workouts. First with a strength workout to see how well you're able to maintain positions. Then, a stamina workout to see if you can maintain those positions for a long period of time. Finally an endurance workout to see see if you can go under metabolic stress while maintaining proper positions.