Workout: Get Up, Stand Up

Photo: Mark Twight (Gym Jones)

Workout: Get Up, Stand Up

 Warmup:

• 10 minute skipping
• Fitness Explorer Warmup

Workout: 

30 minutes of Turkish Get-Up practice (using Kettlebells or Barbell)

Finisher: 

30 Burpees (with 1 Push-Up)

Question of the Week: New to Primal?

Question of the Week: New to Primal Fitness?

Q: Simon Bailey - 40, UK

Just a quick question to ask how to go about starting in primal fitness.  I am 40 years old always been into fitness/martial arts - recently started back fitness after a year but not doing much due to starting a family and studying. 

 I am back doing martial arts class, but I've also started training in the local woods trying out some of the primal training stuff.  I find I'm getting injuries especially my knees which stops me continuing my training. 

I would love to do natural movement type exercise as my main workout at least 3 times per week but would like some advice on how to start without getting the injuries.

--

A: The Fitness Explorer

This is more likely to be injuries based on over-use or over-training.  Known as Repetitive Strain Injury (RSI) or Cumulative Trauma Disorder (CTD) - in simple terms this can manifest itself as irritation to a body part (such as the knee) during activity.

Primal workouts are very demanding, and it will stress connective tissue such as ligaments and tendons more so than other activities you may have done previously.  These tissues have relatively limited blood supply so take longer to strengthen and repair.

I suggest Simon, as you have not trained for over a year, it is worthwhile laying down a solid foundation first.  I would therefore look at some form of resistance training to support the other activities you do.

I would start with bodyweight training, become fluent with the basics.  Press-Ups, Air Squats, Pull-Ups, Back Extensions, Lunges, etc.  Be slow, measured and controlled.  This is not about high quantities but good quality.  I assume you will do a lot of bodyweight drills and circuits during your martial arts training, however these tend to focus on quantity and increasing difficulty.  

Your your focus should be on good form and quality during these sessions preparing you for natural movement workouts.  Get as much variation in terms of range of motion and dimensions as possible, for example instead of a standard Press-up try the lizard variety as an alternative: Salamander Press-Up.

For the knee try multi-directional lunges, a favourite of mine is lunging around the clock, starting directly in front of you (midday) and work clockwise and anti-clockwise as far as you can in each direction as if working around a clock face.

Once you are comfortable with the above I would also suggest some form of strength conditioning too, doing compound lifts and movements such as deadlifts, squats, etc.  No isolation body building exercises which would likely exacerbate injuries.

It is tempting to want to work on more complex moves but when you get the foundations right it will aid recovery and ensure you can train and be able to participate without unnecessary discomfort.  Which should be your ultimate goal.  At a similar age to you, I do sympathise.

If any of the problems persist it is important to get an accurate diagnosis so that appropriate treatment can be directed at the root cause.  But hopefully I've given you a few pointers.

Darryl.

Click here if you'd like to submit your own question of the week

Workout: Pull-Up Matrix III (Advanced)

 Warmup: 

• 10 min moderate row (substitute skipping/jump rope or run)

 Workout:

• 15s full hang then 3 pull-ups - (shoulder width, overhand grip) - rest for 45s
• 30s high hang (with chin over bar), then 2 Pull-ups (wide, overhand grip) - rest for 45s
• 30s full hang with knees raised (shoulder width, overhand grip) - rest for 30s
• 10 Pull-Ups, then 30s full hang (narrow underhand grip) - 2 min rest
• 30s mid hang (bend at elbows) hang (wide underhand grip), 5 Pull-Ups - 1 min rest
• 5 pull-ups diagonal left, 5 pull-ups diagonal right - aka Mountain Climbers (wide overhand grip) - 2 min rest
• Bent Arm Knee to Elbow (twist) - 5 left twist, 5 right twist - 1 min rest
• 5 Pull-ups (underhand grip) - 1 min rest.
• 15s (bend at elbows) - knee raise hang, 15s full hang, 15s knee hang, rest for 30s.
• 3 Pull-ups (wide, overhand grip) - rest for 30s.
• 7 Bar Muscle-Ups

300 Second Interview: Erwan Le Corre (MovNat)

An inspirational interview with the founder of MovNat - Erwan Le Corre.

Why MovNat? 

MovNat is a synthesis of my philosophy and practice.  In a nutshell it's my lifestyle that can be shared, taught and transmitted.  I’ve been researching and working on this for 20 years.

MovNat the notion of natural movement, a practice, a discipline, fitness regimen, physical education method or a lifestyle choice, can gain recognition and obtain a well-deserved place in today’s society.

MovNat so that people will not be intimidated to move naturally in public spaces anymore.

MovNat so people are liberated and empowered thanks to a powerful and effective way to become strong, healthy, happy and free, or if you will, true to their nature.

What did you want to be when growing up?  Any regrets? 

When I was a kid I wanted to be an explorer, a sailor or even a pirate.  I’ve done a bit of all these :D.  I don’t have any regrets, life is a fabulous adventure to me. 

Having a clear mental picture of what you want to experience in life is really important because when your vision and reality match you feel uplifted. Life becomes a process you can play a creative role in, a journey that is the destination. 

John Lennon said, “life is what happens while you’re busy planning.”

That’s true because spending your life planning all details of it is the best way to not get to where you want to go.  The devil is in the details. You want to stay creative and adaptive. Visualize with confidence, but sometimes go with the flow. 

You now live in the US, how does it compare to life in France?

Everything goes faster here.  The pioneer spirit is still alive, with this desire to do something new and to achieve.  I love that can-do-attitude because that is my mindset too, so in that sense I am very American. France can be very creative but also very conservative.  French people generally tend to see everything in a negative light. 

But I also sense a increasing fear of the future in the US.  I think this country is still young, and therefore still has a great power of resilience, but I don’t see change coming from politics.  The most powerful change will come from a change of lifestyle. I would like to help. 

What are you reading at the moment and what inspired you to do so? 

I’m reading “Why Zebras Don’t Get Ulcers” by Robert M.Sapolsky.

It perfectly explains the science behind the “Zoo Human Syndrome” - the plethora of physical and mental afflictions that undermine modern human's health and wellbeing.  If you want to be strong, healthy, happy and free again, it is high time to question what’s “normal” in our modern lives! 

 What is your favourite holiday destination? Why?

Holiday?  Honestly, I’m never really on vacation, I tend to be at work all the time, but I love what I do.  It’s more an expression of who I am than a chore; I’m driven by passion and vision.  I do have a favorite place in the world though; it is Corsica, a French island in the Mediterranean. It is a beautiful island that combines mountains, forests and lakes, desert and sea.  The nature there is phenomenal. It is a unique place.

 What is your favourite pursuit when not doing MovNat?

I love to learn new stuff and to travel.  But to me that’s the MovNat attitude.

 If you could have any super-power what would it be?

The power to heal people and to relieve them from any suffering they have.  I’ve designed a concept that I hope will help many to engage in a healthy lifestyle. We’re not supposed to be weak, sick, depressed and caged.  Quite the opposite.  We were meant to thrive.

 What are the differences between Georges Hebert's Methode Naturelle and MovNat?

The main difference resides in the coaching system, which has been updated.  It is more elaborate and efficient in MovNat.  It also has solid scientific backing.  MovNat's philosophy is formulated to better fit with today using modern forms of communication, for instance video and the Internet.  

To clarify “Methode Naturelle” is not where this started, since Georges Hebert modernized the work of Amoros that preceded him by a century.  MovNat is today’s evolution of a philosophy that is more than 200 years old, the story will go on and propel itself into the future. 

 MovNat has been gaining momentum in the last few years - did you ever feel as if the world was never ready for this form of natural movement?  What kept you going?

I did not think the world was ready when I was 19 and living a similar lifesyle. 

What kept me going was a strong sense of self, of who I had chosen to be and how I had chosen to experience life in today’s world.  I've always had the intuition that my quest had a meaning and that I would have things to share on a larger scale some day.  Over time this feeling has proven to be true.

20 years later much has changed, it is easy to see MovNat is one of these things people really need  today.  MovNat is more than the coaching or the practice of natural movement, it can be a lifestyle.  I envision that more and more people will crave for such a lifesyle, because it is the perfect antidote to a Zoo human predicament.

What has been your most surreal experience?

Feeding wolves in a park one night, by holding raw flesh between my lips, and inhaling their breath as they would snatch the meat with mind-blowing speed and lightness.  I was 20 and it has been the most primal experience of my life.