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Exercise Database
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What is Movement-Based Training?

Movement-based training is more "real world" in terms of your training actually mimicking a broader spectrum of your daily movements. A more common term for this approach is "functional training." Regardless of what you prefer to call it, this style of training is useful for everyone! Whether you are an athlete or recreational exerciser wanting to improve general health, you will find that movement-based exercise gives you better balance and muscular control during everyday movements. For example, teaching yourself to balance in a neutral or static position with both feet on the ground is a great beginning; however, in the real world you need the ability to balance and maintain control during movement. The human body must be able to achieve and maintain balance in a variety of different positions, planes/angles, and conditions to be totally functional. "Functional balance" is dynamic just like real life. To achieve dynamic balance, you must train dynamically—this means you gotta move!

Functional Strength is "dynamic strength" you can use!

Developing biceps strength on a curl machine while in a fixed plane of motion is not very functional. You can increase biceps strength on a machine, but this type of general strength does not mean you will greatly increase your performance in functional movements outside of the gym. The body needs to be trained in multiple planes and angles as with real life movements—not just in a fixed plane like the machine. Because functional training more directly mimics the actual activity you wish to perform in real life, strength conditioning should also involve dynamic movements that teach the body how to actually use available strength in everyday functional movements. Dynamic, or "functional" strength training, will also improve your balance. Functional balance means you will have better control of your daily movements and activities.

Movement-based training is not just for athletes—it’s for everyone!

Each of my Boot Camp Revolution workouts is designed to effectively burn calories and get you in better shape through a synergistic combination of exercises from beginning to end. You will feel more tuned-in to your body as you acquire better control, coordination, and balance between muscle groups. You will be challenged from warm-up to cool-down, and will notice results almost immediately! Last but not least, you will have fun!

You will be challenged by groups of exercises, super- and giant-sets which I call "revolutions," placed together to provide the "most bang for your buck." The exercises in a revolution will range from traditional, strength-building movement to functional, dynamic patterns.

Movement-based training is very "core" oriented

All balance and movement starts in your core or midsection; therefore, functional training starts with "core training." The core is more than just the "six pack" — it encompasses the whole midsection of the body, from groin to upper back and chest. The body's "natural corset," the core, is required with each and every exercise you perform. Core training is so much more than the standard "ab" exercises one typically throws in at the end of a workout. Through consistent focus on the muscles that are often referred to collectively as the "powerhouse," you will be able to more effectively utilize the strength in your arms and legs. Without good core development, you will not be able to move and react efficiently whether casually walking on a trail or playing professional football. Good core development from Functional Training will enhance all human movement for all populations and activities of daily living. In addition, a strong core can keep back pain at bay. Science tells us that the deep abdominal muscles (internal oblique, transverse abdominus and multifidus) play a key role in the stability of the lumbar spine. A lack of spinal stabilization present during more complex, functional movements can put you at risk of injury. Training with me, you will become familiar with the terms "draw in" and "brace" as I use them to cue proper activation of these deep abdominal muscles.










The following are workouts from Phase I of Boot Camp: