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Discipline creates freedom. Having structure is extremely important in any endeavor- but while resources exist for building programs for strength, or mobility, there aren't any freely available resources on designing a real movement program, which can be far more complex than any of its sub-disciplines. Until now.
In this video, I'm going to go through all the most important concepts I use to design movement programs, in 4002 well chosen words. I know you guys have been asking for this one for a while, so Enjoy the gainZ!
More info for training opportunities through www.themovementcult.com
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0:00 Intro
0:11 The 16 Axes of Movement
2:50 Time Allocation
4:26 Frequency
4:47 Norwegian Frequency Project
5:21 Typical Session Types
5:53 Hardware Time Allocation
6:07 Flexibility Time Allocation
6:42 Strength Time Allocation
7:26 Progressions and Their Central Problems
9:07 Cardio Time Allocation
9:41 Session Building: Stillness
10:15 Session Building: Warmups
10:49 Better BJJ Warmups
11:26 Warmups: Movement Research and Play
12:09 Session Building: Mobility
12:40 Session Building: Work Sets
13:06 Rest Intervals
13:30 Double Your Work Density!
14:09 Strength and Mobility Targets
15:15 How to Balance your Movement Training
15:40 How to Select Your Movement Projects
17:52 Building Complexity & The ‘Isolate, Integrate, Improvise’ Framework
19:01 Contextual Interference
20:08 Alternating Sides
20:30 Progressive Overload
20:49 Poliquin Workout Notation & Intro to Movement Series
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