If you missed the first article of this series, then you definitely want to check out “You deserve more than just a great workout“. So many people merely focus on exercise, but Innovative Results has developed a 3 part system that addresses all aspects of health and fitness.
Once you understand the overall system, then you can break down each piece individually. This article is going to focus on movement.
At Innovative Results, we break down movement into 3 categories: Movement Pattern, Progression and Energy System. Lets talk about each briefly so you can get an idea about what these are and how they influence your workouts and results.
Movement Pattern
There are literally thousands of different exercises, machines, tools and ways to move your body. Instead of getting bogged down by all the noise, we find it easier to simplify things and we categorize all movement into pushing, pulling and rotation. Every exercise that exists is some form of those 3 patterns. Now, obviously, you can drill down and discuss other variables, but basically all movement is some sort of push, pull or rotation.
After choosing the movements you want to perform, then you have to determine what level you, or your clients, can handle. In order to do that, we have adopted a simple way to help people make progress, safely and efficiently. The 3 stepping stones we use include stability, strength and power. The basic premise is this: If you can’t hold a movement, you have no business adding resistance. If you can’t control your body while moving, then you have no business increasing the speed of that movement or doing it explosively.
For example: If a young high school athlete visits our gym, we would have him/her hold a push up position for time. Can they hold that position and maintain structural integrity? If they can then we can progress into a push up sequence. Can they perform a push, while maintaining proper alignment? If yes, then we can begin to add resistance and/or speed up that movement to increase difficulty. Simple, right?
Proper progression is the key to developing a strong foundation. Ever heard someone say “You can’t fire a cannon from a canoe”? Same applies to developing strength and power. I see people and trainers all the time that want to do all the “cool” exercises, but do them incorrectly. This lack of integrity may or may not cause injury that day, but it will create imbalances, poor structural integrity, poor motor patterns, muscle recruitment and will eventually cause and weak link in the system.
So, take the time to progress correctly and you will pass everyone.
Energy System
All of us have tried certain workouts or activities that were hard…some that were easier. Our bodies basically have three distinct energy systems: Aerobic, Anerobic (lactic) and Anerobic (alactic). Please see the picture below to understand each systems’ role in our performance and energy output.
In the 80’s everybody was stuck in the aerobics BOOM. Some people today are still under the impression that “cardio” is the answer for everything. Recently, the pendulum has swung the other way and people crying that high intensity intervals and body crushing workouts are the solution.
It doesn’t matter if you are an explosive football player or an Ironman triathlete, everyone needs to address all three systems in their training. Now, at the same time, certain athletes will need a higher capacity in different areas and that is where the program is adjusted to suit that person.
Bottom line, is that we all need to develop each of these systems in order to function at a high level. Adjusting the intensity of each workout forces our body to adapt, become more efficient and keeps us from over training.
So there is a brief overview of how we break down movment to better serve our clients. Each person that comes through the doors is unique, with different ability levels, goals and reasons for working with us. It is our job to gather this information and then strategically develop an exercise program that gets them to those goals safely and efficiently.
Got questions?
Leave us a comment.
Otherwise, stay tuned for the next article, which will cover “Recovery” and will complete the 3rd aspect of our training system.
Gabriel Corona says
I like the idea of progression. The idea is to evaluate a client for any weaknesses before progressing to harder lifts. The squat for example is a lift that needs to be done correctly and should be progressed only after weaknesses have been addressed. Hamstrings, gluetes, lower back muscles must be strengthen in order to progress with resistance. Progression, is key to injury prevention and building a solid foundation.
Devin San Jose says
The fastest way to do something is to do it right the first time. I appreciate IR's emphasis on progressing properly and appropriately. Performing an exercise with the right form is way more important than doing it fast or with heavier weights. Also, I like how IR stresses the importance of implementing more than one type of training in a program.
Devin San Jose says
The fastest way to do something is to do it right the first time. I appreciate IR’s emphasis on progressing properly and appropriately. Performing an exercise with the right form is way more important than doing it fast or with heavier weights. Also, I like how IR stresses the importance of implementing more than one type of training in a program.
Josh Wells says
The ideas presented here are awesome. I have seen all too many times people in the gym, who are in way over their head and at the point of injuring themselves. The way we go about everyday life can be approached the same way as working out, you have to be confident and strong in your base of knowledge before starting a high level job, the same goes for working out. On the baseball field, we work on or progression on a daily basis, strengthening the individual movements that make up throwing a pitch so that there are no deficiencies or wasted movements in them. We also focus on being completely balanced, something that is vitally important and seems to be a main focus of IR.
Jen Kranjec says
I like the way that IR breaks each exercise down. I agree that you shouldn't be doing 20 pushups or 20 squats if your form is not correct in the first place. I am also a fan of simplicity, and I like that IR breaks it down in 3 simple categories.
Sophia Soza says
I had a gym membership for about two years and noticed a lot of people including myself moved basically in one plane of motion which is sagittal. The three planes of motion you want to include in your work outs are sagittal, frontal, and transverse. I agree with progression no matter if it is a client's first session or an advanced client's first session you will always want to start them in phase one: stabilization because the main focus of this phase is to increase muscular endurance and stability while developing optimal neuromuscular efficiency (know as coordination). Once a client shows they can properly stabilize themselves then they can progress to strength (known as phase two) in this phase the goal is to enhance stabilization endurance while increasing prime mover strength. Also, in the strength phase there are to subcategories phase three hypertrophy (increase in muscle size) and phase four maximum strength (maximal prime mover strength by lifting heavy loads). In phase five power this level emphasizes on the development of speed and power. Before, training at IR I was one of those people stuck in the aerobic BOOM I was a cardio junkie. Now I know the importance of including the three energy systems in your work outs.
Jp Pilz says
This article was an eye opener because it made me realize on the true basics of working out, many people think running is a great workout and will solve everything, very wrong though. It shows that it is important to have all different components and be adapt in all workout practices. The energy systems are interesting because it PROVES that people have what it takes to push themselves.
Larson Harley says
cool.
Mason Murphy says
The number three seems to be the magic number at IR. There are three aspects of movement, three movement patterns, three ways of progressing and three energy systems. Knowing these and how to use them will insure that an individual reaches his fitness goal as safely and swiftly as possible.
Evelyn Gomez says
I believe that the best way to learn an exercise is to learn how to do it right the frist time, not how fast you do it. I like how IR emphasizes on doing the exercise properly and accurately. I also like how IR implements different types of workouts in their programs.
Madison Murphy says
I have noticed by working out at IR 4 times a week that every day is different and sometimes we only do things for short bursts or to 2 minutes. I only knew the basics before reading this article. Now it makes more sense as to why it is good for everyone to train all 3 of those systems. And thinking about all of the exercises more everything is either a push, pull or rotation that was cool to find out!
Nicholas Tsutsui says
Innovative Results has taken “Movement”, something so basic yet so complex, and created a clear system to categorize the exercises in their simplest form. IR’s focus on “Progression” insists upon a solid foundation first, which is a crucial aspect of improving technique and getting the maximum benefit out of one’s training. If an athlete has shown he or she is able to “maintain structural integrity”, then any new progressions will be easier to apply without the risk of doing too much too soon, and crumbling under a faulty foundation.
The “Energy Systems” is something that’s exciting to me in conditioning today. The way we are able to analyze any athlete and improve his or her conditioning with specific plans is gives trainers new challenges to improve athletes, rather than just training “all out” everyday without any thought as to why. I wonder if twenty year’s from now if we’ll be considered the energy systems “boom” and what exciting new discoveries will be made because of the work we are doing today.
Derek Garcia says
IR’s emphasis on starting the right way the first time is spot on! So many times people fall into the idea that this or that looks cool (from someone who has been doing it for years) and think i am going to try it too, but forget about the first steps they need to take in order to prepare, preparation here is key and being prepared for your clients is your duty to them to better their goals.
Alexis Vargas says
I like how this article tells you how you should be safe when you work out. It explains how everything needs to work together so you could get the full benefits. You should always work out to progress not to injure yourself and have to start all over. Here at IR they know how to push you and have you feel great without having to worry about injuring yourself.
Marissa Shelton says
I like how this article is emphasizing that it is important to know what you are doing in the most basic of exercises to advance to more complex exercises. You hear of many people going to those intense classes and gyms that teach at a fast pace disregarding technique; and people get hurt! I like how Innovative Results thinks of this and analyzes people based on their skill level before taking their exercise to the next step.
Doug Ford says
What I really like about this article is how it breaks down IR’s philosophy. A lot of trainers and gyms don’t do this. So when they have a client come in and start working out, they have now idea as to why they are doing or not doing certain exercises.
When it comes to being fit, it all starts with body weight. If you can’t support your own weight, how are you going to be expected to support resistance weight as well. I like how this article explains that.
Eligio Arana says
Working out is more then just power and lifting i love how this article briefly explains three major things that will definitely get you great results and the dangers of it aswell alot of people like to feel strong at a certain area but little do they know as they gain the strength they have loss the resistance and duration of what movement you are using better safe then sorry i always say its better to focus on all parts of your work out such as aerobics lactics and alactics to keep strong on all areas this is such a great article to share to those who are unaware of the wrongs in their work outs
Matthew Ferreira says
This Article is a great example on how not to overwhelm yourself with super hard and complicated exercises! I think for most people that begin working out they want to change their entire lifestyle overnight from working out everyday,complicated routines and hours of cardio. In the end i think this kind of overnight overload leaves people feeling discouraged and ready to quit after one day. This article breaks down the importance of taking comfortable steps when it comes to your training and making sure you don’t drain yourself!
Tyler Cole says
I really like how IR developed this very simple chart to understand how to approach a clients goal(s) or needs. Regardless of the client performance level, everyone’s motion relies on pushing, pulling and rotating. Then going further and deciding what that particular client can handle as far as weight or resistance goes. Instead of asking them what they want to be better at and throwing some arbitrary exercises at them, as I’ve seen at other facilities, they take the time to understand what the client wants or needs. It sounds like IR does a good job at developing a program unique to that individual.
Emily Robertson says
Everything about this article is a “yes”. This is something that I absolutely love about Innovative Results. Through my education, I have learned that there are five components of physical health and fitness: cardiorespiratory endurance, muscular strength, muscular endurance, flexibility, and healthy body composition.
Most people spend their entire life working on one aspect hoping they will somehow develop in the other areas as well. Cardio training and spending hours on an elliptical will burn calories, but it does nothing to develop the other areas. Heavy weight lifting may increase muscular strength, but leaves so many aspects of true fitness in deficit, and places one at huge risk for injury. The concepts of stability, strength, or power, are essential for a well functioning, highly developed body. The exercises and progressions at IR develop all three of these concepts in all three planes of motion through their push, pull, and rotation movements. This creates stability and strength at all joints, and then allows for the fun, powerful exercises to be performed safely and effectively. The different energy system training also places the body into different forms of stress, and allows for more efficient transitions between these energy systems, leading to a more well-rounded training session and energy metabolism. Through exercise in these methods, reaching a healthy body composition is a much easier task. IR has found a unique system that addresses all five areas of fitness, and be adapted to personal strengths and weaknesses to help everyone reach their goals.
Quinton Alexander says
I felt the idea of progression was very well explained, especially the idea about “firing a cannon from a canoe”. I’ve noticed that a lot of athletes and non-athletes think that the harder you go, then the better of you’ll be. It took my roommate a while to understand that he shouldn’t be working himself to exhaustion during every workout. I also liked how you explained the progression of a push up and this method can easily be correlated to teaching a beginning fighter how to do a high-kick. If the fighter is unable to balance while kicking, then the maximum amount of potential force is lost.
Aaron Boaitey says
The idea of progression really resonates with me. I have seen numerous athletes in a variety of sport who pushed themselves to far and hurt themselves. The toughest workouts for me are aerobic ones. As a baseball player I have spent a lot of time doing lactic and alactic exercises.
Aubrie Pohl says
It can often be overwhelming for individuals that yearn for greater physical health and fitness because of the seemingly infinite ways to exercise. Innovative Results has simplified this, by narrowing it all down to three features of movement that can affect our workouts: movement pattern, progression, and energy systems. Any exercise can be put into a movement patter of push, pull, or rotation. It is important to create a proper foundation through the aspect of progression. By starting at the origin of the frame, one can then work through stability, strength, then power to safely and efficiently progress in that movement. Lastly, through incorporating all three energy systems in training, (aerobic, lactic, and alactic) the individual will enhance their ability by constantly challenging their body from different perspectives. With these three aspects of movement, Innovative Results can create a safe program for any individual, with room to grow and advance in the proper way.
Christa Ostdiek says
I love how well this article breaks down the process of getting the most out of your exercise in a way that works for you. I have so many friends that focus on just one aspect mentioned (runners vs. my weight lifting friends) and they don’t see the benefit of working all systems. I agree completely that someone may need to focus more on a certain area depending on your goals and what type of physical activity you want to pursue but balance is still key to being at your best. I also have never taken the time to look at “Progression” the way it is broken down in this article. I have experienced the idea of progressing to be able to complete certain tasks but I really appreciate the example given about doing push-ups. Great read to get a basic understanding of how exercise can be adjusted to each individual for maximum results.
Nick Flohr says
During my first evaluation with Innovative Results I was asked to show my trainer what my pull up looked like; unfortunately I couldn’t do a pull up let alone start off with the right form. I can now perform pull ups because my trainer took the time to properly teach me quality technique while breaking it down in terms I can understand as to why proper technique is crucial.
Chris Santillan says
Everyone wants to perform, whether at an athletic event or being a rockstar parent who can keep up with their kids or grandchildren. To properly progress you need to understand where you are and where you’re going. I love the chart provided with movement patterns, progressions and energy systems, having that visual helps you pin point where you are in each pattern. Also, the young athlete “earning” the right to do a push up is brilliant, I’ve seen time and time again people jumping into a movement that is structurally unsound, earn your movement!
Seth Gibson says
Very good breakdown! This is the sort of thing that should be required education for anyone who does any sort of coaching or otherwise physical training. Being able to present movements and exercises via a framework like this is the true value add of a well-educated coach, as it provides a solid foundation for safe learning and long-term progress.
Megan Charles says
Unfortunately, it’s a common occurrence to see people at the gym working out incorrectly. One of the worst techniques I have personally seen is someone doing leg press with their knees completely buckled. They just want to press the highest weight they can handle when really they are just promoting injury onto themselves. Being able to recognize a starting point and adding difficulty, based on your specific needs, as you progress is key. Factoring all 3 aspects of movement into your workout is also important to keep challenging yourself in all aspects of fitness and not just one.
Ruby martinez says
PREACH!! So many individuals out there that haven’t found the proper instruction on how these 3 very important categories have been and always will be for everyone! We all start by crawling. We learn as infants that this is our foundation and yet we let that foundation slip out of our hands so often when it comes to working out. What’s important to understand and to know is that our bodies, even when injured, can and will recover! It may seem impossible in the moment and can be difficult to remember, but with patience, time and the correct approach, your body will come back, most times even stronger! With these 3 specific categories, the world would have less injuried people and more super heroes! 🙂
Gino says
I think this article is very important. First of all, it simplifies the concent of what movement really is in our bodies; pushing, pulling, and rotating. Sometimes, in my past training I get overwhelmed with how many terms are flying around, this simplifies it a lot and enables me to understand the movements a lot more clearly. I think that the quote stated above, “You can’t fire a cannon from a canoe”, is a perfect description of what is wrong with todays average work out. People think that putting the most weight on the bench press and accomplishing this one movement is what is going to get them where they want to be. New studies show that, like this article says, we need to first get our technique down before we can start adding resistance and I think that this is very important.
Manny says
FYI- the picture referenced is missing from this article.
I have noticed that the IR trainers are fairly consistent in giving progression variations in their demonstrations. This is useful in many ways including- 1) keeping the clients from injuring themselves 2) giving the clients something to work on that is challenging yet within their abilities 3) shows the clients where the instructor is going with the movement for better context and 4) gives the client something larger to work towards. These all feed client satisfaction and motivation while producing results. BOOM!
Joseph Yoscovits says
This article in my opinion also kind of hints at knowing the limits of your clients bodies and working towards a common goal to best suit them. Those workouts that crush your body will definitely have an effect in the long run or short if done all the time, that’s why progression and movement are key i believe. No one woke up knowing how to do proper form and do it effectively without hurting themselves. Workouts can be crazy challenging and hard as long as its done correctly. The energy systems are a long process but, it’s a never ending learning cycle to better yourself!
JOAQUIN HERNANDEZ says
The tittle said it all. Broke down the energy systems, movements, and progression that effect your workout outcomes. It took me a couple of semester in school to learn what is simplified in this blog in just a few words. Thank you for simplifying what most of us complicate so much.
Eunice Pimentel says
I value how IR way of training mimics daily life movements. The pushing, pulling and rotating movements is what we mostly do when engaged in active things we do through out the day, such as picking up groceries, moving things from one place to the other, etc. At some point in our day, we are using these movements and I like how one of IR’s focus is to target these movements. I like how IR places importance on evaluating someone’s fitness level, helping correct poor motor patterns and imbalances, hence helping prevent injury.
Kent Drever says
I love you mentioning people wanting to do “cool” exercises while doing them incorrectly – I’ve seen it all the time.
There’s nothing inherently wrong with performing these flashy exercises if the individual has the movement ability to perform them properly. But for me it’s important to ask the question “is there a simpler way we can achieve the same goal?”. Because complexity for it’s own sake isn’t beneficial and in the fitness industry it is often used as a way to build client dependency.
I believe that as coaches and trainers it’s our job to empower people, not build reliance.