Step 6: The System
Okay great, if you’ve made it this far, this is the start of uncovering your solution. The 4 phases of movement is something I learned about form Dave Durante and has stuck with me every since.
WARNING: This is not a “one and done” approach. It’s important to note that you want to view these phases as something cyclical. Just because you have Phase 1 in the bag doesn’t mean you never have to focus on it again.
As you’re going through these phases, ask yourself:
- What am I not getting enough of at this point in time?
- Have I skipped any steps completely?
You must leave your ego at the door before moving forward. Here. We. Go.
Phase 1: Creation of body shapes
This consists of core strength and flexibility. These two components allow us to get into positions desired for [GOAL/MOVEMENT FROM STEP 1].
When we’re talking about core strength, it is all-encompassing (obliques, abdominals, hip flexors, and entire posterior chain).
Flexibility simply means “Do I have the passive range of motion to get into the position for [GOAL/MOVEMENT FROM STEP 1]?”
An example would be something like the Hollow Body Hold. If we’re not fluent, then we’re going to run into trouble when it’s time to learn how to kip. Mastery of the Hollow Body position is crucial to learning how to kip efficiently.
Here is a short video where I give 3 core exercises to develop bodyweight control:
Let’s say you realize your shoulders are lacking the flexibility needed for [GOAL/MOVEMENT FROM STEP 1]. Give the following exercises a shot: