PRESTART - The Structure Of The Program
Levels Of Movement
The program is built from bottom-up, from laying to inverting, and will include all levels of movement and various transitions between the levels:
laying
sitting
standing
jumping
inverting
It all starts from the laying motions, which is the first skill we learned as kids - to stand on both feet. The program will explore these unique dynamics. The first week is a presentation to the next steps, In week 2-4 you will get exciting nuanced knowledge that is based on this week, make sure you internalize the current stages of the week before you continue.
The program is divided into learning and internalizing.
Every day you're gonna get new movements to learn which, based on the previous movements, you have already internalized.
The movements in the program are progressions, from the very basic, they evolve to be very complex, it will be hard to see that in the beginning but each movement serves as a foundation to the next, if you miss a detail, it will affect the next movement and that is a major cause for injuries - repetitive mistakes.
Sets And Reps
One thing that is very important to mention is that it’s not a muscle-building program that’s why sets and reps are for structural purposes only, The reason why you do sets and reps in practices like calisthenics, for example, is to reach the muscle failure and as a result, build muscles, but, when you learn a skill, especially movement skills, you don’t want to get necessarily to this point of failure because then the movements become sloppy, you start making mistakes, and those mistakes can very fast become an injury.
The way I recommend practicing the Movements is by doing the movements from side to side for a minute or two X 3 sets. You can go for longer intervals or shorter, depending on you. Start from this baseline of a minute or two X 3 sets and as you build the experience you will see where you need more time to practice and where are you need less.
Work with a notebook!
Work with a notebook and write down the sets and reps of the current movements you’re working on.
This way you’ll need a minimum preparation for the practice and you’ll be ready to go in minutes instead of trying to figure out everything a moment before the practice, trying to recall where did you stopped last time, how many sets you did, and so on…
RULE #1
Don’t jump to the next movement before you fully internalize the previous
This is how you are going to approach the program, you'll learn a movement, internalize it and then learn the next
The 4 stages of learning
Our conscious mind can hold between 6-12 bits of information at once. The moment we try to hold more than that we get overwhelmed.
Therefore we have to find an EFFICIENT way to internalize the Material - The 4 stages of learning.
Don't know that I don't know - There is something in the world that we don't know that exists and we don't know how to do like riding a bike, at some point we didn't know what is a bike and how to ride it.
Know that I don't know - discovered the bike but still don't know how to ride it.
Conscious competence - Learning Phase - We practice and we know how to ride it but we have to consciously invest to perform the task.
Unconscious competence - internalizing Phase - We fully internalized the skill and we can do other things while riding the bike.
We will constantly be in stages 3-4, I will be presenting information and movements to you, and you will need to progress to the 4th stage in order to internalize and make it part of your reflexes, only in this way you will be able to move to the next step effectively. Otherwise, you will be missing pieces of movement and this is one of the main causes of injury
For example, to learn effectively we must learn to master the riding, before we try something more complex like riding without using the hands.
In some cases we metaphorically try to ride the bike without using our hands while we're on the phone discussing the meaning of life. In other words, we overwhelm ourselves, with too many tasks at once.
APPLICATION
Pay attention to the smallest details.
Pay attention whether what you have learned previously has been embedded in your reflexes or not. If we use the metaphor of the bike, pay attention when you try to ride without using the hands if you're still maintaining balance or, as soon as you take off your hands do you immediately lose balance. In this case get more comfortable with the previous exercise.
Take a video of yourself training, go over the key points that are layed out in the explanatory video, and see if you're doing that right or you're missing points.
Don’t Force Movements, do the movements within The comfortable range of motion of your joints, do them gently as a positive gesture for your body.
Video Editing:
For easy navigation
Exercise Demonstration
The Explanation
Legs
Hands
Breathing