Move Like Human

Training Framework

The body is not a machine, so training must be approached holistically, addressing more variables than just resistance, sets, and reps. Our goal is to enhance movement, kinesthetic awareness, and muscle growth.

Training is just one lever in our approach to a healthy body. By leveraging modern exercise science, we ensure that our training intensity is adequate to stimulate muscle growth and strength. However, it's crucial to remember that strength alone isn’t enough. Many people with big muscles still suffer from chronic pain and end up needing surgery. Therefore, addressing foundational aspects of human movement and biomechanics is essential for building a solid foundation.

This framework will help you build muscle, improve movement mechanics and balance, resolve postural issues, reduce or eliminate chronic pain, and create a regulated nervous system for confident movement. Regardless of your starting point, consistent practice will lead to improvement across these metrics.

Weekly Training Components

Morning Movement Routine

Frequency: Daily

Description: Begin your day with the Morning Movement Routine in Basecamp. This practice mobilizes joints, awakens senses, moves lymph, and optimizes circadian rhythm. It involves low-intensity exercises to avoid spiking cortisol levels too early in the day. Aim to get outside in the first light, ideally barefoot. If this isn’t possible, spend at least 5 minutes outside to benefit from full-spectrum light.

Duration: 5 to 20 minutes. Adjust based on your needs and available time. Consistency in this routine is transformative, setting a positive trajectory for your day.

On-demand training programs: Morning Movement Routine

• Suggested Equipment:
  • No equipment required

Functional Resistance Training

Frequency: 3 to 4 days a week

Description: Resistance training is crucial for muscle growth and overall health, including hormone production and bone density. Our training should respect our biological functions, such as upright walking and contralateral movement. Key principles include:

• Balanced Tension: Ensure equal distribution of muscle tone from front to back and side to side.
• Balanced Muscle Growth: Correct strength discrepancies and postural imbalances.
• Progressive Overload: Apply exercise science principles to gradually increase muscle strength.

On-demand training programs:

Beginners: Start with the Functional Resistance Training - Foundations on-demand program for 4 to 6 weeks, performing exercises for 3 sets of 6 to 10 repetitions.

• Functional Resistance Training - Foundations
  • Suggested equipment: 
    • Resistance bands or Ancore Training Mobile Pulley System 
    • Bands for neck training
      
    • Dumbells 10-15lb pair (Or choose your own weight based on your strength and experience level) 

Experienced Practitioners: Choose any exercises from the following on-demand training programs as desired. Include at least two upper body and two lower body exercises in each session. Track your sets, reps, and intensity to ensure progressive overload. 

• Functional Resistance Training - Foundations
  • Suggested equipment: 
    • Resistance bands or Ancore Training Mobile Pulley System 
    • Bands for neck training
      
    • Dumbells 10-15lb pair (Or choose your own weight based on your strength and experience level) 
• Functional Resistance Training - Intermediate
  • Suggested equipment:
    • Same as above
• Moving Iron
  • Suggested equipment
    • Kettlebells, steel mace, and steel club (Choose weights based on your strength and experience level)
• Gymnastics Rings - Foundations
  • Suggested Equipment:
    • Gymnastics rings
• Ground Strength & Mobility
  • Suggested Equipment:
    • No equipment required

Nervous System, Pressure, and Posture / Recovery Routine

Frequency: 4 days a week (on off days from resistance training)

Description: This program focuses on midline health, including the palate and pelvic floor. It builds internal pressure, improves posture, respiratory mechanics, and regulates the nervous system. It helps manage stress and maintain internal stability. Practices are beneficial in the evening to aid in relaxation and preparation for sleep.

Duration: As per your schedule, ideally in the evening for better sleep preparation.

On-demand training programs: 

• Recovery Training - Nervous System, Pressure, and Posture
  • Suggested Equipment:
    • Plyoballs (purchase two 2lb. balls)
    • Sandbag for deep pressure therapy

Sample Training Schedule