Physical Alchemy: Basic Strength Training (Structural, Constituitional and Fundamental factors)

Physical Alchemy: Basic Strength Training
 Dave Wardman

People utilize many different strength training methods for a lot of different reasons and goals.  This article is mainly concerned with how Basic Strength Training is used within the Physical Alchemy method.  This is a general 'strategic' outline, it will not be concerned with specifics in terms of programming parameters and such details (that will be later). 

Strength training is a strong (somatic) medicine for our bodily un-aware culture. Not many people view it as such, but my observation and research over the passed decade and a bit (the last 7 years in particular) have lead me to view this as being very much the case.   It is more than just 'getting stronger', 'bulking up' or 'getting ripped'; and so on. 

When used well it can have a very powerfully positive effect upon the bodymind.  When abused, it can have an equally powerful, inverse effect.  The mistake is in the viewing of physical training as just 'going to the gym/getting fit'; and as being somehow separate and unrelated to the totality of ones' life, more generally.

Putting on muscle, getting fit or losing body fat is no problem (having an aesthetic or fitness primary objective); is often great, in fact - it is just somewhat wasteful of something that can do this (easily) and much more (physical cultivation primary objective); if you are skillful in the implementation and programming.   

Many of the common primary goals people have for their use of strength training are not primary objectives for Physical Alchemy: aesthetics; performance (in sport or physical activity and/or towards advanced strength work); fitness (general).  

[ Further see also 'Dynamic Health' and 'Demonstrating Strength vs Building Strength' by Steve Maxwell ]

Basic Strength Training from a Physical Cultivation perspective

Basic Strength Training in the Physical Alchemy method is largely for structural (correcting imbalances of strength, contraction coordination and activation); constitutional (using methods to improve health in preference to fitness or performance - unless there is a good reason to preference differently) and fundamental (providing the base strength levels and patterns needed to work on higher level complex movements) benefits.

Two of these categories (Structural and Constitutional) fall into health cultivation and longevity (both quality of movement and vitality into old age; and length of lifespan).  For people who are not performance based athletes, these two aspects can make up the bulk of the 'why and what' to train for.
 
The illusion that athletes (because they visually appear as fit/muscular specimens of humanity, and fit certain cultural ideals) are healthy is something that needs to be stated.  Performance passed a certain level is depleting upon the vitality of the body (except, apparently, in swimmers  - where it confers added lifespan.  That tidbit I picked up off Steve Maxwell, and it is interesting to contemplate the mechanisms behind this..) 

Fundamental strength work facilitates quality of movement learning and adaptation in chosen complex movement patterns (movement arts, martial arts, sport, games, play); as well as providing resilience/injury proofing and reducing physical demands of some activities.  This can also be explained in reverse; if you lack basic strength-awareness (generally and/or in specific key areas and patterns) your body will find a dysfunctional way to complete the movement pattern you are asking it to learn. Various injuries, dysfunction and tissue damage result. You see this all the time; it is almost the rule, rather than the exception to it (sadly). 

Using strength work in harmonious combination with the practice of complex movement patterns (movement arts), soft body skills and flexibility work is the primary goal at Physical Alchemy.  The emphasis here is on basic.  Many of the strength exercises popular at the moment have a moderate to high degree of strength-skill attached to them, and their transferability quotient is debatable (and IS debated, endlessly, across the Internet).



[*] Diminishing Returns 
This raises the concept of Diminishing Returns.  At what point does the amount of time-energy put into Basic Strength Training reach a point of diminishing returns in relation to health and skill increase in chosen complex movement patterns (i.e resources could be siphoned off into more skill training for the chosen complex movement art)?

There are many factors to this question: the individual's constitutional and genetic-biological makeup; the training age of the person; the complex movement pattern(s) being studied; the totality of stressors (physical; mental-emotional; environmental; viral; economic; temporal; etc) effecting the bodymind; the attributes already present (where they are with strength, flexibility and agility); whether the person is emotionally dependent on physical training; and on and on. 

IF strength training is not an end in itself for the person (and it can be, which is what I would call 'Advanced' or 'Specialized' strength training); how much energy should you devote to it to maximize gains in terms of health and foundational aspects to aid other movement studies?

My answer.. you don't need so much, if you are doing it skillfully (balancing weakness; strengthening basic patterns; programming to aid the other movement activities).  Then again, strength training is fun in and of itself - so I can see why people specialize in it (which is no problem; unless it is a problem).  Problems creep in when people try to specialize at strength work at the same time as working on multiple complex movement patterns/arts (and working a day job; and having a relationship; etc)...

Classic signs of this occurring are the symptoms of over-training manifesting in the bodymind of the trainee.  And I must say I totally understand how this occurs, and have done this myself, when I was younger.   Strength training can be really fun and rewarding - especially when you start to get how it works well (training age and skill increases); it is mood-enhancing, confidence increasing - you get the increased somatic feeling of strength (the altered body-image from training) etc.. Also, complex movement patterns are great fun... so you end up in the gym 3-5 times a week; training for martial arts or whatever is 3 nights a week (sometimes more), and nobody's paying you to work out (unless you're lucky!) so you need a job; etc.

The body, more or less, takes all these stress as combined.  The view that the whole of your life situation is somehow separate from your training is the downfall of many.  The Stress of Life (as Hans Selye put it) is digested whole. 

For some decent information on over-training, there is a section in Science of Sports Training on this that goes into much more detail than normal (Science of Sports Training - Thomas Kurz) - especially in regards to the differences between basedowic and addisonic overtraining; and strategies to overcome these.   I did a brief overview of these 'yin and yang' types of over-training HERE.

Expanding the Structural, Constitutional and Fundamental factors a bit more: 

[*]  Structural
This refers to the use of strength training methods (in combination with Soft Body Skills (Flexibility; Stretching; Deep Physical Relaxation; RollStretch; etc) within a Spatial medicine (Structural Integration/Osteopathic/Daoist fusion) approach the the structural health of the bodymind.

One of the major things I seek to do with basic strength training is balance any imbalances in the soft tissues of the body (muscles, fascia, nerves): Left-Right; Back-Front; Upper-Lower; Rotational and Spiral Patterns. 

In the Physical Alchemy method we utilize both classical-reductionist (especially Janda's work) and more pattern-based (Anatomy Trains/Myofascial Meridian; Chinese Meridian-organ channels and a few other perspectives) anatomy in the application and theory.

Using a combination of reductionist isolation work with integrative work is a useful thing to do, IMHO.  Some muscular structures appear to perform a 'keystone' function and confer wide benefits upon the organism from their awakening (sensory awareness), strengthening and activation.  

There is a fair bit out now about this type of thing.. I really like(d) Tom Myers  (Anatomy Trains (KMI) & Fascial Fitness) take on this, in his Spatial Medicine concept - mentioned above (there was a great article on the old AT site, but it no longer works..alas).

Ido's (Portal) facebook page had a great little diagram (See HERE) showing:  Isolation --> Integration --> Improvisation.  This is a great way to look at it.

This aspect concerns, not just range of movement available (and other quantitative physical measurements), but also the texture, tone-responsiveness and 'health' of the soft tissues of the body.

What we are after is Optimal Responsive Tonus - a myofascial (soft-tissue) matrix that has lines of tension balanced; is relaxed when at rest (reduced 'parasitic tension' in the body), and is neurally responsive (so that you can leap into action at any given time and from any given posture - then return to rest). 


[*] Constitutional
As I said, I utilize basic strength sessions in a Spatial Medicine way, as well as (more conventionally) for hormonal (neuro-endocrine) health; health of the fluid systems (taken generally to all fluid systems - and the prevention of stagnation in these systems - not just the heavily focused upon (and obviously important!) arterial and venous systems; but the lymph and cerebrospinal fluid too (what does strength and movement work do to the CSF, anyway?!); interactions and movements within organ-systems; lean muscle mass and the (re)-ignition of the Radical Plasticity of the body.

Training is a stress on the body. By intelligently programming our training in various ways we can (hopefully) force adaptation in a desired direction via supercompensation (if adequate food; rest; rejuvenation; etc..).  If we focus on purely numbers (making 'x' reps) or competition, we often lose awareness and quality for sake of quantity and 'glory'.  Training should make the body adapt in a favorable direction in terms of health.  Performing thousands (tens of thousands..) of repetitions of faulty, low quality repetitions is giving the brain a lot a poor quality 'neural-movement food' to digest.


[*]  Fundamental
Many people are far too weak.  Too weak for the activities they undertake. Too weak for the activities of daily life, in some cases.  What I mean by this is they have to compensate in a posturally poor, mal-adapted way to a given movement; due to lack of strength and/or poor basic locomotion and movement patterns.

Many of these people want to go out and take on complex movement patterns that are beyond their current capacity.  This is where basic strength training comes in, and it is one of the best uses for basic strength training (and you'll likely put on some lean muscle mass, too).

Basic Strength Training is just this; the basic strength attributes to lay the foundation for complex movement patterns (even simple movement patterns!).  It provides:

• Basic Strength and Lean Muscle Mass

• Basic Human Movement Patterns 

• Sensory-motor Basics:  Contraction (muscular) awareness; activation pattern and sequencing; basic muscle group and movement pattern awareness.  

Other common primary goals for strength training not emphasized in the Physical Alchemy method. 


[*]  Aesthetics
Whilst having this as primary outcome for training can have a certain narcissism to it, the isolation work and seeking a balanced symmetry in musculature is not without some merit (I refer here more to the golden age of bodybuilding).

As mentioned above, certain specific activation-hypertrophy-strengthening of key 'asleep' muscles groups can be a wonderous thing - if brought to life by re-intergration into larger, more global movement patterns.  Common spots for this are:  forearm and hand muscles; feet and foreleg; neck training; deep anterior spine muscles; glutes; and a few other areas.

Aesthetics should flow out of correct Basic Strength Training in a Physical Cultivation configuration (and a certain degree of non-attachment present in this).


[*]  Performance
Just to things clear, the Physical Alchemy method of Basic Strength Training is not about pure performance enhancement (especially competition training for sports), but is the use of strength work within a physical cultivation parameter.

Performance will definitely improve (to a point) from training to improve the Structural, Consitutional and Fundamental aspects mentioned above - but at the higher levels performance will eat in to your health.

And there is no problem with this if your passion in life is to perform at a competition level in whatever movement activity you chose (some activities being less effecting of health; some more).  We all gotta go sometime; no point living to 100 having never really lived with aliveness.

There are many examples of great people who burned quick and bright, and positively influence thousands (or millions) with their legacy (on of my favorites being Bruce Lee (of course)).  [ See Kit Laughlins blog HERE for more insights on this ]

Methods

I have a preference for certain modes of training (as do most trainers).  I will steer clear of too much 'one true way' methodology, in terms of 'best' methods.  I personally love minimalist training because it is practical, fun and has an 'agile-lifestyle' vibe about it.  It's also effective for my non-elite performance physical cultivation training framework - and easy to give to people to do at home (without them spending a mint on equipment that gathers dust in the corner).  

I utilize largely exercises from the Monkey Gym Syllabus (which I helped create); the methods of Steve Maxwell; Stretch Therapy methods; physical conditioning methods from martial arts (especially Chinese and South East Asian martial arts) and various other exercises I have created.  

Exercise is a large part body-weight; with some kettle-bell lifts (especially the strength-stretch and multi-plane movements: TGU; Side press; Windmill; etc) and gymnastic holds; some clubs and band work, too.  I have nothing against other methods (barbell; strongman; etc), I just do not personally specialize in them and would rather refine what I already do.  

As I have been mentioning throughout this piece; the strength work is kept basic in Physical Alchemy, so that there is high remaining energy to work on complex movement patterns from movement arts - because these are much more fun; offer higher level benefits and are more life-enhancing in my opinion.



* Ok; so maybe the Farnese-Hercules image at the top is not 'Basic' strength training - but it is a great statue. 

Physical Alchemy

Physical Alchemy is the name of my business and also the name of a movement, re-patterning and physical cultivation method I am creating based upon my studies, training and experience in the last 12, or so, years.

I am a practitioner and instructor of Stretch Therapy and Monkey Gym [Strength & Flexibility] methods, and a practitioner of soft tissue therapies.  The methods I employ are fundamentally about transmutation (positively changing, transforming and refining) of the physical body.  

Theoretically, I draw influence from the sciences (anatomy & physiology; ecology; biology; exercise science; neurobiology; psychoneuroimmunology to name a few); the intellectual heritage of the Stretch Therapy™ syllabus; the Structural Integration [Rolfing and others] school of bodywork; human ecology; art; history and philosophy of science and medicine; anthropology and the life sciences of China, India and greater Asia.  On a movement level I draw influence from the traditional and modern martial arts; the Stretch Therapy system; Western physical culture old and new, and my own exploration. On a more mystical level I am heavily influenced by Zen/Ch’an Buddhist practice; Daoism; Sufism; Gurdjieff and the enneagram.  An odd mix, I admit.

My fascination with transformative practices and methods began with my first bodymind transmutation via training in the martial arts. I experienced another of these transformations using the Stretch Therapy method; and then again through practicing various contemplative methods and techniques. 

Each of these transformative periods and the practices involved in them led me to view my previous incarnation (my self before the training) as only being partially alive; embryonic.  

 The reality I inhabited after each step was so radically different that it rendered the ‘old me’ obsolete – with only the true aspects of myself coming along for the ride into each new stage.  Often difficult, sometimes painful, nevertheless what happened was alchemical each time.  I had been transmuted.  I had learned new information, yes;  but I had also put down much unnecessary baggage and felt the lighter and happier as a result. 

These transformations now inform my observations of the world. Sadly, what I (and other peers) perceive is there is a silent epidemic of lack of body awareness and embodied presence in the people who live in Western cultures (and many other developed nations) and it robs us of the joy of living with full aliveness. 

Many people move around in unnatural and unconscious ways, unaware of their surroundings and themselves (yes, even their own bodies!).  They are armored against sensitivity and creative expression.   They are often collapsed, hunched, weak, tight, restricted, brittle and uncoordinated when they could, and should, be open, graceful, strong, supple, agile and bodily aware.  Moreover, many are either unaware of this reality, or rigorously deny that it is happening at all – very few simply see this, accept it and start doing something about it. 

I believe if we are to survive and flourish in this 21^st century, we need people coming forth at full capacity and full creativity.  Working at transforming your own bodymind to some degree is a great place to start (and possibly the only place to start).

This was the seed from which Physical Alchemy germinated. Now I am blending the elements I found most useful from the teachings I have studied into the ‘bones’ of my method.  The ‘muscles’, ‘organs’, ‘fluid systems’ and ‘nerves’ of the method will be added via my continual practice and refinement of what I have been so blessed to have learned from my teachers, and from what other influences I continue to study and explore.

Although I will explain the core of the Physical Alchemy method below, let me preface those comments by first saying that a lot of what makes up the Physical Alchemy method is un-learning.  

What I mean by this is the removal of inhibition and unconscious culturally conditioned movement patterning from the nervous system; re-modeling restrictions in other soft tissues and dissolving the character armoring that is legion among the adult population of this society (and even among the young, these days - disturbingly).

The Physical Alchemy method seeks for its practitioners to return to the child-like state of wonder, spontaneity (wu wei) and shoshin (Beginner’s Mind). To do this, there must be intentional letting go of inappropriate belief systems and views about the world.  Physical Alchemy is training to create balanced and aware individuals.

The core of the Physical Alchemy method in its current incarnation is: 

The Re-Enchantment of the Body (Yin Training – Body and Spatial Awareness; rejuvenation and Aliveness)

+ Tiger Body (Yang training – Strength, Flexibility & Agility)

+ Intent (Intention towards physical cultivation, longevity and Radical Plasticity - and Intent more generally)

+ Awareness 

 = Physical Alchemy

People often train one, two, sometimes even three of the above categories well – but very rarely are all four cultivated with equal intensity, intelligence and passion. 

The Re-Enchantment of the Body 

The Re-enchantment of the Body is concerned with all things increasing body awareness, kinesthetic sensitivity and the cultivation of a ‘full body map’ of sensory location in the brain.  This involves systematically becoming aware of the interior (and exterior) of the body, of all the asleep and missing sensory information from: muscles and soft tissues, nerves, visceral and digestive organs, lungs and blood systems, other fluid systems. 

It is also the working towards cultivating ‘Total pulsation’[1], a body that has all the subtle motions and pulsings of the organs, glands and other pulsation systems working in harmony; a body that has the nerves and blood vessels un-adhered within the myofascial matrix.  A body that is un-restrained and functioning in a natural way.  The same, or very similar, concepts are found in osteopathy and Daoist medicine and cultivation practices.

Soft Body Skills of all types are included here: self-massage and soft tissue work (using both Eastern and Western perspectives); body and spatial awareness practices; suppleness and stretching exercises that are more subtle and deeper than the stronger stretching methods included in the Tiger Body section. This also has a soft tissue textual component – what is the palpable quality and health of the tissues, besides their movement capacity. It aims at reducing the amount of unconscious, ‘parasitic’ tension in the body and freeing up wasted energy.  

Freeing the Breath (releasing and re-patterning dysfunctional breathing patterns) and Deep Physical Relaxation (learning to activate the Relaxation Response in the parasympathetic branch of the autonomic nervous system and bring the experience of deep physical relaxation to the body).   Both of these I view as essential survival (and "thrival" - if that is a word!) skills for the madness, stress, increased communication and uncertainty of the 21^st century.

One of the goals of working with these yin skills is to re-ignite the Radical Plasticity* of the body (it is there in babies and some children).  In my terms Radical Plasticity obviously involves the currently trending neuroplasticity, but is wider and  more general in its scope, basking in the wondrous regenerative capacities of the human body as a whole - when you get it working in the specific manner that is natural to it.  To this end, The Re-enchantment of the Body also involves themes of longevity and rejuvenation.

A great one-line quote from one of my teachers (Kit Laughlin) that points directly at the essence of the Re-Enchantment of the Body, is: “Increasing the sensations of being alive”.  

 

Tiger Body

Tiger Body is the yang counter-part to the yin training methods that are encompassed in The Re-Enchantment of the Body syllabus.  It is training for a balanced combination of strength, flexibility and agility.  It is a body that wastes little energy in movement and has the ability to relax quickly and fully after moving.  It is a body with a high movement vocabulary (movement lexicon).  The goal is to attain the proverbial body like a jungle cat.

To expand just a little further, Movement Lexicon is the continual playfulness and exploration of the vast capacity of movement available to the human form.  It emphasizes quality before quantity, and working on movement patterns without too much of a conditioning component (keeping the system fresh). It is large, visible movements and small, subtler movements, done internally - getting movement into any joint that has movement potential.  

Play is tempered with sessions of specific strength, flexibility and agility work (which are also fun, just not as exploratory).  Methods combine techniques and ideas from: Monkey Gym syllabus; Stretch Therapy™; kettlebell training & bodyweight mobility-conditioning (largely drawn from my studies with Steve Maxwell), agility and movement drills from martial arts; Gymnastics; Parkour and Free-running and Feldenkrais, to name a few.  General conditioning and fitness are not emphasized. 

Awareness

Awareness is a clear mind.  A mind not entranced by wandering thoughts, emotions or stuck in fantasies about the future or past.  Awareness is bringing all of one's faculties to bear on a specific task.  A lot of what is classified as awareness in Physical Alchemy is bodily awareness (awareness of what is going on inside the body) and spatial awareness (what is going on in the immediate environment around the body) - or both simultaneously.   It is precisely the same awareness as the Zen just doing whatever it is you are doing. 

Moshe Feldenkrais has great paragraph about how to use awareness to transform movement in Alchemical Movement.

“In those moments when awareness succeeds in being at one with feeling, senses, movement, and thought, the carriage will speed along on the right road.  Then man can make discoveries, invent, create, innovate, and “know”.  He grasps that his small world and the great world around are but one and that in this unity he is no longer alone”  Moshe Feldenkrais, Awareness Through Movement. 

Intent

Intent involves a direction to which momentum is concentrated (it is the will, the hara); such as directing exercise done towards physical cultivation and the re-awakening of Radical Plasticity in the body.

“Be strong to be useful” - a quote from Georges Hebert, is a great principle. Why not be strong, flexible, agile and have a high degree of embodied awareness, too?  It’s fun(!) and feels great on a number of levels for the individual; and there is a great healing on a cultural-body level to be had here, too.  The split between mind and body, and humans and Nature needs to be sewn up. Many of the unfortunate hallmarks of this modern culture: depression; un-happiness and lack of contentment; pain and movement dysfunction; ‘stuckness’ of all types; obesity and anorexia (body image-sense disorders) can be linked to this silent epidemic and often healed via movement and awareness training.    

My aim in bringing Physical Alchemy into the world is primarily at developing a practical method. I’m interested in getting down to practice over knowing a lot about practice and movement.  Studying and reading fascinating philosophies and sciences is great, but at some point you have to put that down and go out and do something. 

 To echo Goethe via Bruce Lee "Knowing is not enough, we must do".  

Physical Alchemy gives highest priority to the doing (which is a type of knowledge), with discernment and diminishing returns being applied to intellectual knowledge and habitual reading. They are obviously useful – but the goal in this system is to become as high a level of practitioner as you can; not a philosopher.

As Physical Alchemy matures, with it, I predict a group of like-minded practitioners will gather; a group that explores, tests and refines these exercises and practices – always looking for improvement and evolution of the methods.  I am very excited by this, as I will learn many new things via this process. 

Classes –  my Stretch Therapy classes at the moment are more about the Re-enchantment of the Body, flexibility and un-patterning aspects - suppleness, relaxation, breathing and of course increasing range of movement (one of Kit’s other favorite quotes is “Attaining grace and ease in the body”).

The Monkey Gym (Strength & Flexibility) classes are aimed at the Tiger Body set of attributes, with play and increase movement vocabulary in there too.  Adding the awareness and intent to either class gives the higher benefits, but must be practiced via the individual. No one can do these for you. 

If you have read this far, something has resonated with you.. come and explore, play and transmutate!

"A child-like man is not a man whose development has been arrested; on the contrary, he is a man who has given himself a chance of continuing to develop long after most adults have muffled themselves in the cocoon of middle-aged habit and convention."- Aldous Huxley.

* The term 'Radical Plasticity' comes from the great book The Protean Body: a Rolfer's view of Human Flexibility by Don Johnson. 

---

[1] Kinesthetic Dystonia part 3B: the contribution of bodywork to somatic education, Structural Integration: Collected Journal Articles, T.W. Myers, 1999.   

Skater and Cossack Squat Tutorial

HERE'S a tutorial from the recent Monkey Gym Workshop, in Canberra.  I missed this day, so it was great to see this put up.  Clocking in at around ~13 minutes, it's quite detailed - and the exercises do not require any equipment.  Thank you to Kit for presenting, editing and posting the clip on Youtube (and Paul for filming)!

I did some isometric Speed Skater Squat holds in my workout last night; 75 seconds x 2 sets for each leg.  Plus some one-legged deadlifts with my 28kg kettlebell.  I can definitely feel my glutes today.  I have a suspicion I will feel them more tomorrow..

I'm going to play around with the SSS some more, then possibly write about it.  The Canberra Monkey Gym crew have been playing with it longer than I have, so I want to give it time to adapt into my system.  I had been holding my trunk at a different angle for my isometric squat holds, and found that to be great, too.  I think a number of good positions for holds are possible, each with there own benefits. 

If anyone out there does regular barbell lifting (especially deadlifting and/or Olympic lifting) as part of your training; I'd very much be interested to see what you found from implementing the Speed Skater for a while as an ancillary exercise. 

Monkey Gym Workshop Canberra - Retrospective

Looking back at the Monkey Gym Workshop I attended and presented at last weekend, I am filled with excitement and hope.  Why?  Not (just) because the workshop was attended by a lot of interesting, open-minded and physically capable teachers and trainers of various systems (which is totally cool).  But, largely from the passion (and compassion) of the people present - and their seeking to use the training for helping various groups within society - and society in general. 

I was also pleasantly surprised that Canberra wasn't 'Brass-monkey' cold, for June. (my dad's favorite expression 'on cold', for people who haven't heard, is 'Cold enough to freeze the balls off a Brass Monkey').  It was actually more like Autumn, which is probably my favorite season in my home town. 

Another cool thing to come out of the weekend, which I have mentioned previously, is that the system of Stretch Therapy/Monkey Gym is, once again, going through a period of quickened evolution (as the system is always evolving, at some rate).

I sit here, right Now, on the floor of my living room, with a big golden piece of cardboard; and what I am doing on this brainstorm template is writing down the syllabus for a new class type - that incorporates Stretch Therapy/Stretching Mindfully based PNF stretching; Monkey Gym methods of Strengthening and neural re-patterning, and joint mobility and Natural Movement style methods.

Basically all the cool stuff I've been studying over the years, mixing in the latest stuff (Natural Movement and Joint Mobility - ala Craig and Simon's sections) - and creating a syllabus to test this hybrid style class with.

I currently train all of these methods myself, but what I want to find out is the most effective and efficient (and Safe - Kit's 3 parameters) way of getting these 3 broad streams to be embodied into a person who hasn't been exposed to such training.  This is going to be exciting!  I am going to be experimenting with different sequencing of these methods, to see if there are any trends that work better than others.

For instance, does a class that runs Joint mobility --> Strength --> Stretching --> Re-patterning work differently/better than one that goes Stretching --> Natural Movement --> Joint mobility?

Obviously it is way more complex than that (what with different exercise selection; individuals body-patterns; etc), but I have been playing around a bit using Janda's Upper and Lower Crossed Syndromes as a schemata for teaching a hybrid strength, re-patterning and stretching class - to good results (basically I loosen of the facilitated areas first; starting with the most powerful - the hip flexors. Then, targetting strength and re-awakening work of the inhibited structures.  Pretty simple, but effective!).

Anyone else out there who is running similar classes, please let me know what you find. It's all about getting as many people as possible, as quickly (but safely) as possible, able to move as humans should move.

Finally, thank you to all the people who I caught up with in Canberra! I had a great time during my 2.5 days down in the 'berra.  There are a lot of cool people still there.  Some other awesome things I saw whilst there was an ad for the movie 'Serenity' still partially up at Hawker shops!  [And an Abyss-fied ANU concrete ball - see top of post]

I also got a shot of that fabled t-shirt (below) I mentioned in my 'Resist Mediocrity' post (seen here from behind).  I've got Kit's soleem word that he will get me one, next time he's in Taos, New Mexico! [Nice lat spread for an old geezer! ;) ]

Finally, just before my bus back up to Sydney - I hit up the Asian Noodle House on Northbourne for a Laksa (of course!).  I'm going to make an Asian Noodle House Laksa part of any pilgrimage to the Nations Capital - they are fucking awesome.  I seriously suspect the secret herbs and spices have crack or opium in them..  I have never had a better laksa anywhere.  Mmmmm.

More on Kinesthetic Education

The 4 day Monkey Gym workshop that I was part of finished up this evening. I hope the final two days were as fun and educational as the two that I was a part of.  

One truly fucked up thing I heard whilst at the Monkey Gym workshop (last Friday and Saturday), was that some schools in New South Wales have actually banned running and children physically contacting each other (!!).  This is insanity. Banning play is insanity. Quite literally; this will breed neurotic, mentally and physically underdeveloped human 'adults' (just like the ones arguing it should be banned, presumably). 

Just when you think our kinesthetically deprived society can't get any more repressed.. I deeply believe that this era of history is going to seem like a second dark ages, in many respects, to future historians (if we make it to the future). 

Coupled with the disturbing metal fences I saw popping up around schools in the ACT before I left Canberra..  what do you think raising children inside a big cage does for their patterning and social conditioning (or perhaps it is an apt metaphor?). 

So rant over for now.  There are lots of cool things you can do (positively) for your own children's kinesthetic and movement development - such as making obstacle courses at home!  I've been building obstacle courses for my 13 month old daughter (in our living area), out of mattresses; yoga bolsters and cushions.  She loves climbing, rolling and bending over all them.  She even moves the bolsters around, and plays with them of her own accord. 

Luckily, too, there are a lot of great parks to take my daughter to around the local area here.  Some of the new 'spider web' style towers and spheres are really well designed and fun to play on (for my too!). 

Lucky too, that I have met a number of other people passionate about re-instating natural movement and play into children's education. 

Monkey Gym Workshop Day 2

Cool; my internet device seems to work whilst going 100km/hr on the bus from Canberra back to Sydney!

Today we started off with Simon's movement patterning and mobility session - which rocked!  Broken into two parts (which were filmed by Kit, so hopefully will appear sometime); one was a utilization of the stretch reflex to increase movement range and power via elastic recoil (in 3 planes of motion).
 The second segment, which was cut a bit short, was a totally cool movement exploration of figure 8's; spirals and 4 leaf clover's with the sacrum/coccyx - again, in a number of planes.  These movements feel so goodly.  Great when slowed right down.

After this Anthony did a sweet session of kettlebell basics, which was really excellent.  I got some new cuing tips for swings from it that I will definitely use. Nice!  

Next up was my segment on 'horizontal plane pushing and rowing whilst controlling the shape of the spine' - which complimented Simons' 'move the body and spine in all types of crazy and fun ways (with awareness)' section perfectly.  Two sides of the same coin...Monkey gym basics (3pt spinal alignment and control; addition of anti-rotation capacity against rotational vectors of different types; sensory cuing to enhance motor function; etc).

Great fun, and flowed nicely into John's session on Roman ring basics (Monkey Gym style) - with lots of great low ring variants. Merryn finished up with a great little body-weight circuit and some lying relaxation.

I thoroughly enjoyed my time presenting, assisting learning at the workshop; and had a great time returning to my home town, and catching up with some of my favorite people there.  The workshop had a really nice 'one door closes; another opens' feel to it!  It even felt like one door closing, many doors opening.  So cool to meet and train with so many excellent humans intent of spreading body-mindfulness and physical cultivation methods! 

Monkey Gym Workshop Day I

Today was the first day of a 4 day Monkey Gym workshop, in Canberra.  Very cool (and rare) to see, that pretty much the whole group had full, or almost, full range of motion in a full squat position.  Brought up in discussion was the cool idea (mentioned in THIS clip with Ido) that the squat position forms a position of rest in many parts of the world. 

Lucky everyone had a good squat, as first cab off the rank was Craig's - with a fantastic squatting and hip mobility play-session. This session was awesome(!), and very cool to see Craig (and others) interested in the physical cultivation aspects of movement, beyond the solely motor pattern and strength elements (which are cool to have, too).  A couple of drills here that I haven't seen, and will be keeping in my routine until they become smooth. Thank you Craig!

After lunch it was my turn, and I subjected the group to a foot and lower leg intensive session (after the morning's quite foot and leg intensive session) - will be interesting to see how/where people are sore tomorrow, after that much volume and 'novel' stimulus..   I debuted my 'Flamin' 8' deep posterior compartment exercise, with a few more additions I've been working on.  I will hopefully get these additions filmed and up in the next week, for people to play with. 

Kit and I then co-taught a section on lower limb alignment and glute activation and sequencing. A lot of the classic Monkey Gym stuff was taught, along with some recent additions, such as the Speed Skater Squat (which is Kit's latest favorite) - which is actually are really exceptional exercise, that I will practice and blog about later (if Kit doesn't get in first). 

It was fantastic to see, too, that so many people in the workshop are into body-mindfulness; sensory awareness coupled with motor performance, and increasing kinesthetic awareness and movement patterning for children in schools and classes.  So cool that people are really, truly wanting to get this stuff out there! 

..that's a wrap

Short blog tonight, as I am still packing in preparation for busing down to the Monkey Gym, in Canberra, for the farewell Monkey Gym workshop running Friday through Monday.  I am filled with a mixture of sadness (that it is closing and the flame of the crucible at the ANU is almost extinguished); curiosity (as to what my fellow presenters will be demonstrating) and excitement (for what will happen to the body of work the is Stretch Therapy™/Monkey Gym, now). 

I think the divergent phylogenesis that will spring forth from this gene-pool of body work and physical cultivation techniques will be very, very interesting indeed.  I can already see different strains of the work starting to transform into new streams of enquiry.. which is great!  The more, and varied, ways of getting people back into their bodies there are, for people to find the right fit for them, the better.

I am just finishing off The Re-enchantment of the World - Morris Berman (reading on the throne today), after starting it about 18 months ago.. it is truly brilliant, and I will review it at some stage. 

Relevant to this discussion is the epilogue of the book, which brought home again to me the importance of the work that we (collectively people who do these systems of body-mindfulness) do, not just for ourselves, but for our whole ecosystem/biosphere.  The arriving at this point is a bit too long and complicated for a single post (*cough* read the book!), but let me just put it out there that working on bringing life and sensation back to your own, personal, body has wider effects than one would think.

Ode to Forearm Training

Being a massive Bruce Lee fan since I was 7, naturally I wanted epic, rippling forearms (especially the extensor bellies visible in the picture above!).  Nothing says you mean business like big, rippling forearms...just what business, exactly, is up for mass debate.   

Forearm training seems to be quite the martial arts meme (somewhat independent of stylistic differences), perhaps because large, well-defined forearm muscles have a connotation of grip strength and power; hand dexterity (possibly subliminally extrapolated into skill with bare hand grappling and striking; sticks; clubs and bladed weapons) and general hard training done involving the arms and back muscles.  

Size alone is impressive! My original far, far away goal was 15 inches diameter (currently ~11 3/4 - 12 inches diameter), but I've revised my medium term goal to 13 inches.  Size, definition and functionality trump size alone.  Some combination of medium-high levels of size, definition, functionality, suppleness and tissue quality, awareness and skill would be the gold standard, IMHO. 

The forearm compartment contains roughly 20 muscles; plus/minus the palmaris longus, which is anatomically absent in about 1 in 10 people.  I've still got mine, so I like to think of myself as closer to my palmar fascia-tensing, tree-swinging ancestors. 

The complicated insertion and arrangement of the muscles, nerves, blood supply and soft tissues in the compartment goes with the complexity in manual dexterity of the hand (a lot of the finger moving muscles originate in the forearm compartment), and linking this to the arm and torso muscles in kinetic chains.

This complexity also means there are different types of strength and co-ordination associated with the forearm and hand muscles; with some people excelling in one or a few types, whilst sometimes being relatively weak in other capacities.

Continuing my generalism theme; I personally work on trying to get a good balance of strength in all the different muscles and work on ever-improving movement quality and skill of the hand, and arm.  The common pattern is a need to strengthen the finger and wrist extensors to balance the dominant flexor groups and off-set the anatomical advantage and habitual over-use (typing; gripping steering wheel; writing; furious masturbation; etc).

From a Spatial Medicine perspective, I also try to keep soft tissues supply and healthy, and work on having a uncompressed vascular supply and mobile peripheral nervous system from brainstem to brachial plexus, down the arm to finger innervation. 

Back to the strength capacity for a second; when looking at getting balance between the flexor and extensor compartments of the forearm it is interesting to think about 'flexor addiction' more generally, for a moment - as this passage from the classic Body & Mature Behavior - Moshe Flexdenkrais illustrates nicely:

"This pattern of flexor contraction is reinstated every time the individual reverts to passive protection of himself when lacking the means, or doubting his power, of active resistance.  The extensors, or anti-gravity muscles, are perforce partially inhibited. According to my own observation, all individuals classified as introverted have some habitual extensor rigidity...We have seen that such passive safety is brought about by flexor contraction and extensor inhibition. Voluntary directives inhibiting the extensors are therefore observed in all emotionally disturbed persons. In the long run, this becomes habitual and remains unnoticed.  The whole character is, however, affected.  The partically inhibited extensors become weak, the hip joint flexes, and the head leans forwards." Body & Mature Behavior - Moshe Feldenkrais, p 127-128.  

Look out for my 'Fry the forearm extensors with a wrist-roller for deep inner peace and emotional tranquility™' DVD; in stores now! ;-D  

Specifically now, the finger and wrist extensors are much weaker than the flexors in most humans I have encountered - even the very strong. So, training them more often and more intensely is indicated (they are smallish muscles, so 'hard training' within reason..coupling strengthening with PNF stretching works well in my experience - same with fascial soft tissue work).  

Often I find people can work on supplemental exercises for the extensors for a while by themselves - and let the flexors get their strengthening via gripping equipment during the training of other, larger back and arm muscles.  

Interestingly, Kit and I also found that in the Monkey Gym, people would improve, sometimes dramatically, at all types of upper body strength moves when the ratio of wrist and hand extensors was changed more favorably towards a balance between flexors and extensors.. it is almost as if the brain is limiting the performance of the whole limbs' strength based on a sense of instability/torsion created via the large discrepancy between strength of reciprocally inhibitive muscle groupings..  I have heard other people talk about this, too. 

Specific flexor work can, of course, be added as there seems to also be something happening with the different levels of forearm flexor compartment activation a fair amount of the time (i.e people seem to preference superficial or deep compartment musculature, and can be weak and have very poor tissue quality in one section and still perform very well in a lot of activities - so the imbalance can go unnoticed).  

I really think there is something interesting happening here (and in the lower leg and neck compartments) - with the deepest compartment muscles often being 'off', or having sensori-motor amnesia; and/or, there being a lack of coherence between inner and outer layers of muscles in terms of functional and structural roles. 

When looking at training methods for the forearms, I look at the type of people who have the desired attributes (size; strength; definition; control; awareness; etc.) - and found some interesting results!  

There were the expected groupings of martial artists; boxers; rock-climbers; arm-wrestlers and strength athletes, and the like.  Then the manual laborers and farmers (often with exceptional functional capacity, endurance and strength to go with size - or in spite of relative lack of diameter).  

A finally the unexpected - Granny!  I kept seeing old caucasian women with massive forearms, and couldn't place it at first.. then I picked up an old caste iron pan - motherfucker was HEAVY!  I am in the processing of re-framing dish washing and cooking as 'forearm strengthening and wrist mobility' sessions.  It never stops...

..Nice work Dave.. Epic forearm blog, and only two masturbation jokes! You've done well.