From the moment we were born, we systematically achieved mastery in key movement skills – learning to stabilize our bodies, manipulate objects, and moving from one place to another. During this journey, specific movements built the foundations for future physical health. Movements such as squatting, bending, stepping, pushing, pulling, twisting and walking/running not only give us natural strength, mobility and control to perform everyday tasks, but also serve as building blocks for recreation and sport.
As young children, we managed to balance these movements; unfortunately, adult lifestyles have caused a decline in the skill and performance of these movements.
What is EVOmove?
EVOmove is a training system inspired by the way humans learn to move, and consists of 3 important principles: Movement, Performance and Play.
EVOmove = move.perform.play.
Road map for training
Move, Perform and Play represents a unique road map for optimal training, both inside and outside of an EVO club.
MOVE – this is where your training begins, by focusing on important human movements such as squatting, stepping, bending, twisting, pushing, pulling and locomotion. The emphasis is on proper technique using lower loads, usually body weight only. Through practice and repetition, you will see an improvement in overall stability, control and pain-free range of motion.
PERFORM – as you attain skill in the above movements, the next step is to challenge these skills further. By increasing load, manipulating time/distance, adding speed, changing body position and direction, or using single arms and legs – you will start to systematically build functional capacity around these key movements, and improve fitness for occupation, recreation and sport. Skillful movement = injury-free performance.
PLAY – periodically, its important to practice your movement skills in new ways and different contexts. This is the very nature of play – it provides a functional buffer for real life. Play expands our form and function by allowing us to explore new skills without too much structure.
Are you ready for EVOmove?
Before your next workout, take a few moments to assess your movement abilities. Can you do the following movements with ease, balance and control?
- Deep squat
- Step onto a box/step
- Bend down and pick up a small weight, such as a dumbbell, kettlebell or med ball
- Push up (full position or on knees)
- Pull up or TRX pull
- Twist left and right holding a cable or band
- Walk or run on the treadmill at a comfortable speed
If you are weaker in any of these movements, spend more time on these to bring them up to par with the rest. Then start to improve performance around these movements in a progressive way. By including the above principles in your workouts, you will build high levels of balanced strength, cardiovascular fitness and functional flexibility, quickly with a reduced risk of injury.