Download a transcript of this episode
Features MovNat founder Erwan LeCorre along with MovNat instructors Clifton Harski and Jamie Guined
ALSO! Here is a special offer from the MovNat folks for podcast listeners.
MovNat & Erwan LeCorre – Episode 126
Robb Wolf is a former research biochemist and 2X New York Times/Wall Street Journal Best-selling author of The Paleo Solution and Wired To Eat. Along with Diana Rodgers, he co-authored the book, Sacred Cow, which explains why well-raised meat is good for us and good for the planet. Robb has transformed the lives of hundreds of thousands of people around the world via his top-ranked iTunes podcast, books, and seminars. He also co-founded the 1st and 4th CrossFit affiliate gyms in the world, The Healthy Rebellion community platform, and is the co-founder of DrinkLMNT Electrolytes.
Search Robbwolf.com
Hey guys, just noticed in the podcast you mentioned providing links, and Robb actually made a comment that there are MovNat links at the bottom of robbwolf.com. As far as I can tell the sidebar/bottom of the page linkage has disappeared since the website reboot.
I really like the new website, btw, I think it is much more effective for the newcomer and it is a resource I feel much more comfortable directing totally new paleo-curious people to now.
Thanks for everything, as always.
-Matt J
Your previous website looked a lot better, now it’s so PALE.
Tuesday morning Chi – complete. Great podcast – loved the MovNat crew!
yes… I am the poster child for cannot squat below parallel, but I am working on it. Thanks to Brian Tabor for the tips!
Awesome podcast!
Will be answering questions on the blog for MovNat….ask away!
Great podcast guys and i recently relistened to episode 85 and still got odd looks on the train as I laughed out loud. Keep up the great stuff!
Great synopsis of the MovNat experience. An alum of both a 1-day and 2-day event I can recommend this to anyone regardless of current physical status. I brought the lovely wife to both after I had successfully completed a 3 year active atrophy macro-cycle combined with a strict top-o-the-food-pyramid diet (read:sugar, fats & alcohol…yes, it does sound like an 80’s tribute band).
Later that same day I was bounding off picnic tables with confidence. It was more about the efficiency of the movement, than the strength/power aspect. The instruction was top notch (Clifton, then Kellen) and had great clinical application.
Wife is a pediatrician & I manage/mis-manage a physical therapy practice & fitness studio: Net effect (or is it affect?) it has added to both our practices and the level of care provided to our patients.
Also had an interesting (read: positive) result personally as the MovNat experience was aligned with the Paleo diet and has facilitated improved health.
Very appreciative and thankful for the podcast, book and MovNat brining it all together.
-Honch
Thanks for the podcast! Loved it as always and love hearing the Movnat perspective. My question: would you mind sharing how you begin the rehabilitation process for the person who spends most of their time sitting? Usually dealing with both upper and lower cross syndrome, chronically internally rotated shoulders and very little core activation.
I’ve been wanting to try one of your workshops–thanks for the inspiration!
Thanks!
Glad you enjoyed the podcast! Per your questions: indeed these all too common problems from extensive sitting are quite the common issues. First in our system we always look to address posture and breathing-both of which go to hell when people sit for any extended period of time. If/when we have someone who exhibits the common slouching posture and tight hip flexors/low back the first thing is to make them aware of how poorly they are sitting, and discuss potential helpful hints such as: 1. create structured breaks to stand up, move, and stretch those tight/shortened muscles. 2. potentially try to get a standing desk (this could lead to other issues i the person has terrible posture of course). 3. find a better chair. 4. sit upright at the edge of the chair instead of sitting back. Next we don’t like to necessarily recommend the “minimal effective dose”-it’s great for some things, but when battling something like sitting for 8+ hours a day, trying to get the minimal effective dose of exercise to undo that sitting time is a battle in futility-instead we want to encourage more movement in general (movement, not hard exercise). Finally, in the actual workouts which are programmed, they would include individual “corrective” drills designed to help address these lower cross/and upper cross issues…these drills can/would include lacrosse balls, foam rolls, stretches as needed. Hopefully that answers the questions!
I love your suggestion because it is simple and doable. I love the standing desks–one of my clients started with one and has changed so much. Most are resistant to the idea but hopefully this will one day be the norm!
Now to just get people to move more…..
Awesome podcast. I attended a one-day last year and loved it. I was very interested when you guys were discussing programming for sports. Any broad spectrum recommendations for using MovNat for an amatuer kickboxer with a pretty good level of strength and mobility/flexibility?
When you say an amateur kick boxer, do you mean you are entering contests and competing? If so, then this is where you start to be a bit specialized as an athlete and make the conscious decision that you have a training schedule which supports that singular goal-and doesn’t try to encompass everything under the sun. CF Football does a good job of this in that they look at the time duration, and types of movements which are required on the football field and arrange the training accordingly. Lots of MovNat training lends itself to unilateral training and balancing which would be good for some kickboxing as you often are having to regain balance quickly, and with external forces acting on you. Obviously the best “sport specific” training is actually sparring. The general aspects of getting stronger will help, and some smart additional conditioning besides your sparring would be great-I love Joel Jameson’s discussions on conditioning for the fighter athlete.
Thanks so much for doing this podcast. I have a multivariate question along the lines of what Robb Wolf was aiming at in the podcast. I hope it doesn’t seem redundant/I want to believe there is more information to be pumped from you guys.
Here are the characteristics of the theoretical person this question applies to:
– reasonably fit with a couple years of S & C background
– never had any coaching in MovNat
– not yet able to attend a workshop
– trying to write themselves an ‘organic’ training program
Say they start with the standard M/W/F as traditional strength development days, i.e. training the power and olympic lifts plus gymnastic strength movements, in the range of 3-8 reps x 3-5 sets.
How should that person go about filling out the rest of the days of the week?
Do you recommend just going out into the woods/forest, sprinting and running around and exploring, carrying and throwing rocks, choosing obstacles to climb over, and generally messing around in a non-structured way for a couple hours? Or is there some way to begin to structure one’s training for these days that don’t involve a barbell and rings? Are there specific examples of exercises that people can do to improve (or prepare for improving) their skill/capacity in the 13 movement competencies, without the benefit of a MovNat instructor?
Second, do you have any recommended reading or general 3rd-party sources of knowledge for an individual such as the above, who aspire to be great MovNat coach? Short of shadowing/interning with a great coach, where can someone go to learn the most effective movement cues, or at least learn some cool new ways of thinking about physical training (could be anything from good games to play, to how to set useful physical goals) I’m specifically wondering about sources of training knowledge that might be unknown to most or even seem esoteric.
TL;DR:
1. What specific self-programmable movements might begin to turn a run-of-the-mill squat/hinge/push/pull strength training program into an organic physical preparation system?
2. What or who do you recommend reading or accessing information from, in order to prepare oneself to be a great movement coach?
Infinite thanks in advance…
Ok, lots here…
Where to get MovNat coaching cues, experience…well that would be the certs and workshops. As Erwan completes the book, dvds, and we add some more materials to be available, more info will be readily available.
With that MWF split, after your warmup and specific strength work (ideally this is like 3-4 exercises where you work HARD), we would likely add some specific skill work, either something light in-between sets or at the end of the workout in a Combo or Course fashion (could resemble a metcon, but without the associated “ass kicking” that saying metcon generally brings about-focusing on skills, be they climbing, balance, running, jumping, etc). Tackling that another way, the traditional strength exercises may be trained in a “same but different” way, meaning with different implements to lift vs always using the same barbell-could be introducing asymmetrical loads, different grips, different stances etc…things to force more adaptation in your movements instead of always being exactly the same. If you are indeed reasonably fit and strong, and you aren’t competing, always doing the exact same lifts doesn’t do anything for your adaptive responses or abilities to manipulate novel external loads.
Going outside and exploring CAN be a good thing-but isn’t necessarily recommended for safety reasons. If you’re alone and get hurt, what do you do? If you’ve never tried to lift odd objects, is it a good idea to just start trying it without having been coached? The idea is to bring a zoo human and gradually move them towards more rich environments which require more adaptation-but you shouldn’t just start by going out in the woods and “see what happens”. If you’re confident, have a safety plan, and do that intelligently, it can be fine.
The run-of-the-mill program aspects of squat/hinge/push/pull/rotation all get covered in MovNat. Those characteristics were pulled out and identified because they are human fundamental patterns…so if you focus on practical (more organic) movements vs segmented strength/mobility/push/pull etc ideas, you will end up working through all those movements. Same but different is a great way to think about those movements-how can you make them more challenging, but remain safe?
Good reading: Movement by Gray Cook, Anatomy Trains by Thomas Myers, SuperTraining, an actual anatomy and physiology book (how come this isn’t recommended by people more often?! understanding the damn body helps to understand why movements do what they do), Vern Gambetta twitter feed is always fun, read all by Dan John.
Thanks for this. Super useful info
Hi Guys, thanks for the podcast
On the MovNat website it states “As a MovNat Certified Trainer you can hold 1-day MovNat fundamentals workshops”
1. Does the Certified trainer get to set the price per person for the 1 day workshop or is this governed by MoveNat? Are proceeds split between the trainer and MovNat?
2. Is there a set format that you would have to follow or would there be several movements that you could choose from to deliver on the day?
3. If you do obtain trainer certification are there any ongoing requirements to stay registered?
4. Does MovNat provide any ongoing educational support?
Thanks again, inspiring stuff
Mark,
1. We will be recommending price points for the 1 day workshop, however geographical location will affect what can be charged. The workshops will not be listed on our website, and as such the proceeds are entirely for the trainer as filling the workshop is up to them. We wouldn’t be able to promote every workshop across the country!
2. We are providing a set format that we will encourage the trainers to follow, based on the years of experience we have with delivering the 1 day workshop. There will be room for adjustment as needed for the location where the workshop is delivered.
3. There will be ongoing recertification process-we are ironing out the exact details, as we intend on remaining ncca accredited-we are waiting to announce those requirements once they are concrete.
4. We will be introducing ongoing education support, and also we will recognize ongoing education from non MovNat resources when appropriate.
Thanks for the questions
Hmm it seems like your blog ate my first comment (it was super long) so I guess I’ll just sum it up what I had wrteitn and say, I’m thoroughly enjoying your blog. I as well am an aspiring blog blogger but I’m still new to the whole thing. Do you have any recommendations for beginner blog writers? I’d genuinely appreciate it.
Write about what you know and love. Do it often. That’s about it!
Love the podcast Robb/Clifton/Jamie, it was really well done and the information was top notch.
I hadn’t heard of Movnat before, but I really like the sounds of it.