Principles:
1. Technique (1->3 increasing complexity)
1.1. Adept Fundamental (Basic motor skills, light load)
1.1.1. Nasal breathing: read more about it under What to know before starting? here Most Efficient Workout
1.1.2. Equalize, block water entry in nose without finger, standing balance,... Under construction
1.1.3. Range & symmetry of movement awareness
1.1.4. Increase endurance... Under construction
1.2. Adept Maneuver (Gently repeat full movement, moderate load)
see Be Creative ! , transitioning and Adept Characteristic... Under construction
1.3. Adept Variation (Apply one or more layer)
1.3.1. Eyes closed: to focus even more on a proper form, you can enhance your kinesthesia simply by closing your eyes
1.3.2. Super Slow: for proper form enhancement
1.3.3. Weak side: Focus on the side where you have more coordination difficulties
1.3.4. Overcoming fears: using imagery, self-talk and relaxation
2. Conditioning Muscle Type Fibers (1->6 decreasing neuromuscular speed request, see graph below)
Weights or rather position for each following type of muscle work should be chosen so that the desired number of repetitions can just be achieved. 2-5 minutes rest between sets, except for endurance with less than 2 minutes.
2.1. Speed TIIb (white) (3-5 sets of 1-5 reps up to 30s at 30% load) e.g. Change direction quickly
2.2. Power (or explosive) TIIx (white) (3-5 sets of 1-5 reps up to 5s at 50% load) e.g. Passe-muraille
2.3. Strength TIIx (white) (4-7 sets of 1-5 reps up to 20s at 90% load) e.g. Lifting a friend
2.4. Hypertrophy Both "colors" (4-8 sets of 8-12 reps up to 50s at 70% load)
2.5. Endurance TI (red) (1-4 sets of 15+ reps over 60s at 40% load) e.g. Navigation run (Bird's-eye view)
2.6. Yielding isometric (good for joint stabilization) (sets & reps see 2.3. or 2.4) e.g. Monkey Tree, Human flag...
3. Combine mainly contrary effort and body part
3.1. Muscle contractions
3.1.1. Play with gravity (Concentric ⇔ Isometric ⇔ Eccentric)
1) lower slow (about 4 seconds) using negative reps (strength in rear motion with more weight than positive) in order to promote muscle growth and strength, 2) hold (about 4 seconds) using yielding isometric (good for joint stabilization and range of motion gain) and 3) raise fast using cheat reps (power phase (e.g. jump or swing limbs) to assist a weak strength phase) or forced reps (external action to assist a weak strength phase or a position which decrease the movement difficulty) in order to arouse the muscle memory encoding. (sets & reps see 2.3. or 2.4) Read more about it here Most Efficient Workout
3.1.2. Plyometrics (shock method) (Eccentric ⇒ Concentric) (not recommended for people whose bones are still growing)
Fast and powerful movements (3-5 sets of 1-5 reps up to 5s at 50% load) e.g. Depth jump (max 70cm)
3.2. PAP Post-Activation Potentiation (Strength ⇒ Power or Speed)
Complex or Contrast Training: maximal strength (something you can not perform - concentric only - more than about 5 times or 20s) followed (must not be immediately after, but within 1 minute) by up to 5 reps, 1 repetition each 20s, maximal power concentric immediately followed by power eccentric, if possible activity specific (like jump, toss, dyno... with proper landing or braking), repeated over three sets each 5 minutes. E.g. Human Car Push, Archer or one arm (without leg swing) ⇔ Clapping version (with leg swing if necessary), Pull-up ⇔ Arm jump, Jumping ⇔ Landing or Starting ⇔ Stopping // Cutting
3.3. Reciprocal inhibition (Agonist ⇔ Antagonist)
3.3.1. Push-pull supersets: It combines two or more exercises to maximize the amount of work of opposing groups of muscles. The exercises are performed with no rest period between the sets. As a muscle can only provide work during contraction, the opposite muscle has to relax, so that the body can move. Switching immediately to an opposite group of muscles induces respective muscles to change quickly from contracted to relaxed or vice versa. So both muscles will be surprised and balance each other out. Read more about it here Most Efficient Workout
3.3.2. PNF stretching, read more about it below under 5.3.2. Tissues/Flexibility
3.3.3. Foam rolling, read more about it below under 5.4.1. Tissues/Massages
3.4. Circuit training (Upper body ⇔ Lower body)
E.g. Free standing handstand push up ⇔ elevated shrimp squat followed by a calf raise without assistance
3.5. Interval training (Anaerobic ⇔ Aerobic)
3.5.1. Flight run/swim: sprint as fast and as far as you can... when you reach an almost black out, DON'T STOP, keep running/swimming, you will feel slow and still out of breath, till you get back to your endurance speed (see also talk test and respiratory rates). Start each quarter or half of hour, and train power or strength in between. Actually there is nothing new here, it's a shortened Fartlek (Speed Play)
3.5.2. HIIT High Intensity Interval Training (improve conditioning, glucose metabolism and fat burning): A common formula involves a 2:1 ratio of work to recovery periods, e.g. up to 40 seconds of high intensity exercise (e.g. running) alternated with up to 20 seconds of lower intensity exercise (e.g. jogging), repeated over 10 times.
- Rolling ⇒ Vaulting (requires air awareness)
3.7. Classical conditioning (Body Control ⇔ Reaction Time)
Silent, slow, and cooperative. e.g. Strike/kick combos defense
3.8. Boost your system (Hyperventilation ⇒ Apnea)
Perform all breathing exercises on an empty stomach
3.8.1. Purification: 1) hyperventilate (deep and fast abdominal breathing) about 30 cycles, 2) hold exhale until you need to breathe again, and finally 3) inhale fully, 4) holding for about 10s. Repeat all 4 to 5 times. Your time without air in the lunge (during 2) ) should increase at each time and finish stable.
3.8.2. Immune System Activation: 1) hyperventilate (deep and fast abdominal breathing) more than 20 cycles, 2) exhale completely, 3) inhale fully, 4) hold, 5) contract up the spine toward your forehead (belly, rips, chest, back and neck) , until you need to breathe again. Repeat 4 to 5 times.
4. Cardiovascular system
4.1. Metabolic efficiency
4.1.1. Altitude training
4.1.2. Intermittent hypoxic training (IHT)
4.1.3. On an empty stomach
4.2. Vascular smooth muscle
Cold training is similar to weight training, you can go for light and long, or heavy and short. Once exposed to cold, your body will first contract the muscular walls of the blood vessels (called vasoconstriction) to reduce heat loss. Depending on the energy transfer (= temperature x flow rate x time) and your cold training level (see Wim Hof), your body will soon detect a body temperature drop, and will widen your blood vessels (called cold-induced vasodilation). Above all, you must accept the cold and not try to resist it. When you experience the cold water, concentrate on your breathing, imagine a fire in your chest, and visualize the heat flow to your extremities. Cold training also serves to stay cool when exposed to hot temperatures.
5. Tissues
5.1. Skin reinforcement (callus or hard skin)
Repeated friction, pressure or other irritation. As you exercise, stop at the moment you feel the spot lightly burning and then regularly press on it to avoid blister formation. e.g. Barefoot training
5.2. Muscle & bone remodeling (Wolff's law)
Endure shocks e.g. Punch, hit or slap yourself or splashdive
5.3. Flexibility
5.3.1. Full range of motion with own bodyweight as a maximum load, see Most Efficient Workout. This is also applicable for the Diaphragm through deep breathing
5.3.2. PNF stretching (not recommended for people whose bones are still growing): 1) hold briefly in an initial passive stretch position [and inhale 75%], 2) contract muscle being stretched isometrically (maximal effort) for up to 15 seconds [while holding your breath], 3) briefly relax muscle, 4) perform another passive stretch for up to 15s [while gently exhaling], which should stretch the muscle even further than the initial passive stretch (autogenic inhibition), AND at the same time perform immediately an isometric contraction with its opposite muscle, or group of muscles, to hold the stretch at the newfound depth (reciprocal inhibition) 5) Relax the muscle for 20 seconds before performing another PNF technique or change side or targeted muscle 6) Repeat about 3 times per session. 7) No more than one session per 36 hour period.
5.4. Massages
5.4.1. Cold water plastic bottle rolling: You can also recover particular muscles faster by rolling yourself on a plastic bottle filled up with cold water. Here we use again the principle of agonist and antagonist, the selected muscle will be even more relaxed as you will naturally contract the opposite muscle to avoid rubbing on the floor (e.g. contract the hamstring as your are rolling on the quadricep so that the toes don't touch the floor). The blood flow will naturally increase to one side due to the contraction, and mechanically plus thermally from the other side due to the rolling repetition (about 10 times at gentle speed) of the cold bottle.
5.4.2. Swedish massage: 1) Effleurage (gliding or stroking), 2) Petrissage (kneading, wringing, skin rolling, or pick-up-and-squeeze), 3) Friction (deep stroking, Deep tissue: myofascial release, deep stripping, trigger point release, cross-fiber friction), 4) Tapotement (beating, slapping, hacking, tapping, or cupping), 5) Vibration (shaking)
1. Technique (1->3 increasing complexity)
1.1. Adept Fundamental (Basic motor skills, light load)
1.1.1. Nasal breathing: read more about it under What to know before starting? here Most Efficient Workout
1.1.2. Equalize, block water entry in nose without finger, standing balance,... Under construction
1.1.3. Range & symmetry of movement awareness
1.1.4. Increase endurance... Under construction
1.2. Adept Maneuver (Gently repeat full movement, moderate load)
see Be Creative ! , transitioning and Adept Characteristic... Under construction
1.3. Adept Variation (Apply one or more layer)
1.3.1. Eyes closed: to focus even more on a proper form, you can enhance your kinesthesia simply by closing your eyes
1.3.2. Super Slow: for proper form enhancement
1.3.3. Weak side: Focus on the side where you have more coordination difficulties
1.3.4. Overcoming fears: using imagery, self-talk and relaxation
2. Conditioning Muscle Type Fibers (1->6 decreasing neuromuscular speed request, see graph below)
Weights or rather position for each following type of muscle work should be chosen so that the desired number of repetitions can just be achieved. 2-5 minutes rest between sets, except for endurance with less than 2 minutes.
2.1. Speed TIIb (white) (3-5 sets of 1-5 reps up to 30s at 30% load) e.g. Change direction quickly
2.2. Power (or explosive) TIIx (white) (3-5 sets of 1-5 reps up to 5s at 50% load) e.g. Passe-muraille
2.3. Strength TIIx (white) (4-7 sets of 1-5 reps up to 20s at 90% load) e.g. Lifting a friend
2.4. Hypertrophy Both "colors" (4-8 sets of 8-12 reps up to 50s at 70% load)
2.5. Endurance TI (red) (1-4 sets of 15+ reps over 60s at 40% load) e.g. Navigation run (Bird's-eye view)
2.6. Yielding isometric (good for joint stabilization) (sets & reps see 2.3. or 2.4) e.g. Monkey Tree, Human flag...
3. Combine mainly contrary effort and body part
3.1. Muscle contractions
3.1.1. Play with gravity (Concentric ⇔ Isometric ⇔ Eccentric)
1) lower slow (about 4 seconds) using negative reps (strength in rear motion with more weight than positive) in order to promote muscle growth and strength, 2) hold (about 4 seconds) using yielding isometric (good for joint stabilization and range of motion gain) and 3) raise fast using cheat reps (power phase (e.g. jump or swing limbs) to assist a weak strength phase) or forced reps (external action to assist a weak strength phase or a position which decrease the movement difficulty) in order to arouse the muscle memory encoding. (sets & reps see 2.3. or 2.4) Read more about it here Most Efficient Workout
3.1.2. Plyometrics (shock method) (Eccentric ⇒ Concentric) (not recommended for people whose bones are still growing)
Fast and powerful movements (3-5 sets of 1-5 reps up to 5s at 50% load) e.g. Depth jump (max 70cm)
3.2. PAP Post-Activation Potentiation (Strength ⇒ Power or Speed)
Complex or Contrast Training: maximal strength (something you can not perform - concentric only - more than about 5 times or 20s) followed (must not be immediately after, but within 1 minute) by up to 5 reps, 1 repetition each 20s, maximal power concentric immediately followed by power eccentric, if possible activity specific (like jump, toss, dyno... with proper landing or braking), repeated over three sets each 5 minutes. E.g. Human Car Push, Archer or one arm (without leg swing) ⇔ Clapping version (with leg swing if necessary), Pull-up ⇔ Arm jump, Jumping ⇔ Landing or Starting ⇔ Stopping // Cutting
3.3. Reciprocal inhibition (Agonist ⇔ Antagonist)
3.3.1. Push-pull supersets: It combines two or more exercises to maximize the amount of work of opposing groups of muscles. The exercises are performed with no rest period between the sets. As a muscle can only provide work during contraction, the opposite muscle has to relax, so that the body can move. Switching immediately to an opposite group of muscles induces respective muscles to change quickly from contracted to relaxed or vice versa. So both muscles will be surprised and balance each other out. Read more about it here Most Efficient Workout
3.3.2. PNF stretching, read more about it below under 5.3.2. Tissues/Flexibility
3.3.3. Foam rolling, read more about it below under 5.4.1. Tissues/Massages
3.4. Circuit training (Upper body ⇔ Lower body)
E.g. Free standing handstand push up ⇔ elevated shrimp squat followed by a calf raise without assistance
3.5. Interval training (Anaerobic ⇔ Aerobic)
3.5.1. Flight run/swim: sprint as fast and as far as you can... when you reach an almost black out, DON'T STOP, keep running/swimming, you will feel slow and still out of breath, till you get back to your endurance speed (see also talk test and respiratory rates). Start each quarter or half of hour, and train power or strength in between. Actually there is nothing new here, it's a shortened Fartlek (Speed Play)
3.5.2. HIIT High Intensity Interval Training (improve conditioning, glucose metabolism and fat burning): A common formula involves a 2:1 ratio of work to recovery periods, e.g. up to 40 seconds of high intensity exercise (e.g. running) alternated with up to 20 seconds of lower intensity exercise (e.g. jogging), repeated over 10 times.
3.6. Target aimed while exhausted (Exertion ⇔ Concentration)
- Climbing ⇒ Balancing (incl. the reciprocal inhibition phenomenon)- Rolling ⇒ Vaulting (requires air awareness)
3.7. Classical conditioning (Body Control ⇔ Reaction Time)
Silent, slow, and cooperative. e.g. Strike/kick combos defense
3.8. Boost your system (Hyperventilation ⇒ Apnea)
Perform all breathing exercises on an empty stomach
3.8.1. Purification: 1) hyperventilate (deep and fast abdominal breathing) about 30 cycles, 2) hold exhale until you need to breathe again, and finally 3) inhale fully, 4) holding for about 10s. Repeat all 4 to 5 times. Your time without air in the lunge (during 2) ) should increase at each time and finish stable.
3.8.2. Immune System Activation: 1) hyperventilate (deep and fast abdominal breathing) more than 20 cycles, 2) exhale completely, 3) inhale fully, 4) hold, 5) contract up the spine toward your forehead (belly, rips, chest, back and neck) , until you need to breathe again. Repeat 4 to 5 times.
4. Cardiovascular system
4.1. Metabolic efficiency
4.1.1. Altitude training
4.1.2. Intermittent hypoxic training (IHT)
4.1.3. On an empty stomach
4.2. Vascular smooth muscle
Cold training is similar to weight training, you can go for light and long, or heavy and short. Once exposed to cold, your body will first contract the muscular walls of the blood vessels (called vasoconstriction) to reduce heat loss. Depending on the energy transfer (= temperature x flow rate x time) and your cold training level (see Wim Hof), your body will soon detect a body temperature drop, and will widen your blood vessels (called cold-induced vasodilation). Above all, you must accept the cold and not try to resist it. When you experience the cold water, concentrate on your breathing, imagine a fire in your chest, and visualize the heat flow to your extremities. Cold training also serves to stay cool when exposed to hot temperatures.
5. Tissues
5.1. Skin reinforcement (callus or hard skin)
Repeated friction, pressure or other irritation. As you exercise, stop at the moment you feel the spot lightly burning and then regularly press on it to avoid blister formation. e.g. Barefoot training
5.2. Muscle & bone remodeling (Wolff's law)
Endure shocks e.g. Punch, hit or slap yourself or splashdive
5.3. Flexibility
5.3.1. Full range of motion with own bodyweight as a maximum load, see Most Efficient Workout. This is also applicable for the Diaphragm through deep breathing
5.3.2. PNF stretching (not recommended for people whose bones are still growing): 1) hold briefly in an initial passive stretch position [and inhale 75%], 2) contract muscle being stretched isometrically (maximal effort) for up to 15 seconds [while holding your breath], 3) briefly relax muscle, 4) perform another passive stretch for up to 15s [while gently exhaling], which should stretch the muscle even further than the initial passive stretch (autogenic inhibition), AND at the same time perform immediately an isometric contraction with its opposite muscle, or group of muscles, to hold the stretch at the newfound depth (reciprocal inhibition) 5) Relax the muscle for 20 seconds before performing another PNF technique or change side or targeted muscle 6) Repeat about 3 times per session. 7) No more than one session per 36 hour period.
5.4. Massages
5.4.1. Cold water plastic bottle rolling: You can also recover particular muscles faster by rolling yourself on a plastic bottle filled up with cold water. Here we use again the principle of agonist and antagonist, the selected muscle will be even more relaxed as you will naturally contract the opposite muscle to avoid rubbing on the floor (e.g. contract the hamstring as your are rolling on the quadricep so that the toes don't touch the floor). The blood flow will naturally increase to one side due to the contraction, and mechanically plus thermally from the other side due to the rolling repetition (about 10 times at gentle speed) of the cold bottle.
5.4.2. Swedish massage: 1) Effleurage (gliding or stroking), 2) Petrissage (kneading, wringing, skin rolling, or pick-up-and-squeeze), 3) Friction (deep stroking, Deep tissue: myofascial release, deep stripping, trigger point release, cross-fiber friction), 4) Tapotement (beating, slapping, hacking, tapping, or cupping), 5) Vibration (shaking)
