Fundamental Movement Patterns
Understanding human movement to build a conditioning program
For the sake of constructing a balanced and complete conditioning program, it may be useful to break down human movement into the following fundamental categories:
Push (think push up)
Pull (think rowing)
Flexion (think bending forward)
Extension (think bending backwards)
Rotation (think twisting your torso left or right)
Squatting (think sitting down and getting back up)
Gait (think walking)
All of our daily movements involve some combination of the above patterns. In constructing a training program, these movement patterns should be considered and included to various degrees with adjustments being made according to individual muscular imbalances.
Muscular Imbalances
Our day to day activities result in the over solicitation of certain muscles and the under solicitation of others. Spending vast amounts of time seated in front of a screen can have devastating effects on posture and muscular balance. A conditioning program should, first and foremost, address (correct) these imbalances.
Using fundamental movement patterns in program design (three levels of difficulty)
An introductory training program including all movements patterns could look like the following:
However, if we consider that most of us may have muscular imbalances resulting from having a dominant side, then we could take a step back and begin with a precursor program:
Once these two levels have been completed successfully and you are looking to push it a little further, you could progress to this more advanced suggested program:
Sets, reps, frequency and program duration
Since these program suggestions work the whole body, they could be performed as a giant circuit repeated anywhere form 2 to 5 times. Each exercise should be performed for 10 to 15 reps in a controlled fashion with proper form. Ideally, these programs should be performed a minimum of 2 times per week, preferably 3 times, for 4 to 6 weeks.
A word about deadlifts
It must be said that for the sake of this article, I have placed the deadlift in the flexion category because we are leaning forward. The deadlift (contraction phase) itself is more of a hip hinge and extension movement (returning us to an upright position). However, an argument could be made that most of us, beginner exercisers in particular, need to focus more on the posterior muscular chains than the anterior ones.
The sum up
As a personal trainer, it is essential that I have a thorough understanding of human movement and how to properly use it to improve the posture, strength and functional ability of my clients. If you are looking to commence exercising, I would strongly urge you to take a few moments to gain a better understanding of which movements are best for you. Proper movement selection and execution matters in preventing injury and improving results .
Fitfully yours.
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