Principle Based Training

This article is about what I do as “The Better Movements Specialist”

This article will be as much about my training philosophy and coaching style –

as it is about the end goal / vision of my business.


 

“The Socrates of Training”

Sometimes it is better to ‘Work In’ than it is to ‘Work Out’.

In today’s stressful epoch it is hard to tell if what we are doing is helping us, or harming us, in the long run.

Everyone has a different capacity for stress – a different tolerance – different defense mechanisms – and different standards for they think is ‘normal’.

Not to sound like a broken record but really, what is normal.

The best way I can describe it from a physiological point of view, normal is when the two branches of your nervous system are in balance.

‘Working In’ is anything that activate your parasympathetic nervous system. I.E. anything that calms down your “monkey brain” and allows you to rest, recover, digest and play.

‘Working Out’ is the opposite, it activates the fight or flight centres of the brain, and if one is not careful they can get stuck in this zone. If this happens a training session that would have stimulated a hormetic response in fact digs you deeper into fight or flight.

It’s this ‘getting stuck’ that is the big problem.

I have seen people stuck in either end of the spectrum. An individual stuck in the parasympathetic zone can’t handle stress. The individual stuck in the sympathetic zone will not be able to relax.

Why can’t we have both?

The truth is, we can.

This is what the ‘Socratic method’ of training is all about…

It is about figuring out at what level an individual is at –

  • their Strength level
  • their Endurance level
  • their Movement functionality / economy
  • their dominant nervous system
  • there are many,many others…

– and then working them up from their unique, individual level – to the next one. and then the next, and the next etc…

The KEY to success however is that the individual must figuring it out FOR THEMSELVES.

Yes a good coach can help show the way, but they cannot do the work for you.

No that is not a cop-out, if you don’t want to think about how you move or spend the necessary time needed to figure out where you are in the spectrum, then you will never be … ‘normal’….


Results that LAST

For sure there are other methodologies that can get you to your goals, they may even get you stronger and faster sooner and more completely.

However, only if you train mindfully will you have access to your body’s abilities when you need them the most. not only that but you will be able to maintain a higher level of strength and endurance for longer – that is you will be able to maintain your ‘fitness’ levels well into old age.

There is no point in looking for ‘one-hit-wonders.’

I want to create a balance individual who can perform, even dominate, for long periods of time.

I want to build you up to Gretzky level, Jordan level, Ali, Pavel, Brady, Armstrong (without doping!) – you get the idea.

And this is how….


Principle Based Training

  1. Mobility Principles
  2. Training Principles
  3. Strength Principles

FIRST AND FOREMOST – you have to be ready to ‘work out’ – or as described above; ‘normal.’

How can you tell if you are ready to Work Out, or if you should be Working In?

  • check you breathing
  • check your mind

The body and mind mirror each other, especially the heart rate and breathing rate. When you are stressed both heart rate and breathing rate are elevated.

Therefore you will need a baseline of both.

  • check both, ideally when you wake up from 8 hours of sleep
  • check them 2 or 3 days in a row, and then use the average

If this is the first time you have spelt for 8 hours 3 days in a row then this article has already made an impact on your life – you will feel so much better after sleeping enough.

Finally, but definitely not last – POSTURE

  • if your posture is not ideal, you should work on mobility until you can lay comfortably on the ground for 10-15 minutes without any props.
  • that is to say, you should be able to sleep without any pillows.

If this seem like too much of a challenge simply to start working out, keep in mind this article is written to be as generic as possible – I can not prescribe anything to anyone without meeting them first.

Contact me at colangelo.mart@gmail.com -or- info@latsontraining.com for a consultation. Lets chat about your unique situation (online or offline).


 

1) Mobility Principles

  • refers to the ability of your body to use full ranges of motion.

I.E. Bending without breaking.

  1. Relaxation
  2. Breathing
  3. Patience
  4. Use your Strength
  5. Create Space
  6. Share the load

2) Training Principles

  • refers to the organization of our workout.

If you follow this order of increasing and then decreasing neurological intensity you will cover all your bases for strength and endurance

  1. Mobility
  2. Reactivity
  3. Speed / Power
  4. Strength
  5. Endurance
  6. Recovery

3) Strength Principles

  • refers to the fact that strength has a greater purpose

This is because strength makes everything else possible, it is a skill that can be taught, its about doing something properly and doing it well.

  1. Safety First
  2. Tension is Strength
  3. Relaxation is Strength
  4. Perfect Technique
  5. Long Rest
  6. Simple
  7. Sinister

*stay tuned for explanations in upcoming posts


This bring me to the last point,

The Overall Vision

My business is called LatsOn

The ‘Lats’ span more joints in the body than any other muscle.

The Lats are strong and mobile and uniquely awesome in what they do.

Most importantly the Lats support your posture, that is to say you head.

I.e. Lats support you life.

Humans are social creatures, and require a balance of 3 major aspects to ensure or a high standard of living:

  1. Home / Family
  2. Work
  3. Hobbies (includes sports)

LatsOn supports these 3 things through the following strategies:

  1. Movement
  2. Nutrition
  3. Mindfulness

These strategies are based on a ‘Minimal Effective Dose’ modality – that is to say the least amount of _____ for the greatest amount of return.

Each of the above points interact and support each other in such a way that when balanced properly, optimizes the quality of your life.

Currently our movement systems are based on 4 modalities

  1. Strength and Conditioning
  2. Powerlifting
  3. Kettbell Skills
  4. Restorative / Corrective movement

Each of which are again, based on a Minimal Effective Dose approach.

My business partner Tyler Lees-Schmut and I provide Group and Private instruction in all of these areas, specifically supporting (but not limited to) these demographics:

  • Youth (athletes or not)
  • Adults in recreational sports
  • Front Line Workers / First Responders

Quick note on Hobbies (including sports) – everyone has a hobby, or at least should have one for a healthy balanced life, and every hobby requires a movement practice to support it.

Yes that means even if your hobby is reading a book, or collecting stamps or playing with a train set – you still require bodily functions to perform these tasks. As stated before, the body and the mind mirror each other; so as your physical capabilities decline so do you mental capabilities (and vice versa).

This is called aging.

Why not age gracefully and functionally.

Did you know your eyes are controlled by muscles? Makes sense doesn’t it. So why don’t you ‘Work Out’ your eye muscles like you would any other? this would allow you to see your books, stamps, train, grandchildren’s children – whatever.

Whatever your goals, whatever your age or ‘fitness’ level, despite what kind of life you lead – LatsOn can help!




Martin Colangelo

“The Better Movement Specialist”

Stay Strong my friends!

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