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Movement

Move.

Flow. The body, kept alive and capable. Movement keeps the machine that runs everything else in working order — strength, mobility, and the simple habit of motion.

1 - Theory​

Understand movement theory.

1.1 - Muscles​

  • Chest: Upper and lower pecs.

  • Back: Lats, traps (upper back and neck), spinal muscles, lumbar.

  • Shoulders: Deltoids.

  • Arms: Biceps, triceps, forearms.

  • Abs: Abs, obliques.

  • Legs: Quads (front of thigh), hamstrings (back of thigh), adductors (inner thigh), abductors (outer thigh).

  • Calves: Upper and lower calf muscles.

  • Glutes: Buttocks, side of hip.

See muscle_groups.png.

1.2 - Anatomical Patterns​

Anatomical patterns:

  • Postures:
    • Supine: On back, face upward ("s = sup").
    • Prone: On stomach, face downward.
  • Angles:
    • Flexion: Decreases angle.
    • Extension: Increases angle.
  • Central Axis:
    • Abduction: Away from central axis.
    • Adduction: Towards central axis ("adding").
  • Rotation:
    • External: Rotation away from the center of the body.
    • Internal: Rotation toward the center of the body.
  • Ankle:
    • Dorsi-flexion: Lifting foot ("d = decrease angle").
    • Plantar-flexion: Pointing toes.
    • Inversion: Towards midline ("i = inside").
    • Eversion: Away from midline.
  • Shoulder:
    • Protraction: Forward.
    • Retraction: Backward.
    • Elevation.
    • Depression.
  • Movement:
    • Isometric: No movement (e.g., plank hold).
    • Isotonic: Muscle changes length while generating tension.
      • Concentric: Muscle shortens as it contracts (e.g., lifting phase of a bicep curl).
      • Eccentric: Muscle lengthens as it contracts (e.g., extension phase of tricep extension).
  • Scope:
    • Compound: Exercises that engage multiple muscle groups and joints (e.g., squats, deadlifts).
    • Isolation: Exercises that target a single muscle group or joint (e.g., bicep curls, leg extensions).

To explore and model anatomical patterns use PoseMy.Art.

1.3 - Energy Systems​

Primary energy systems:

  1. Phosphagen System (0–10 seconds): Provides immediate energy for explosive, short, and powerful bursts of activity. Relies on stored ATP and phosphocreatine (ATP-PC system) for energy production. Zones 4 and 5.

  2. Glycolytic System (30 seconds–2 minutes): Anaerobic (without oxygen) energy system that supports moderate-duration, high-intensity efforts. Breaks down stored glycogen (carbohydrates) into glucose, producing lactic acid as a byproduct (feeling of fatigue). Utilizes primarily type II muscle fibers. Zone 3.

  3. Oxidative System (20+ minutes): Aerobic energy system that supports long-duration, steady-state activities. Relies on oxygen to break down fats, carbohydrates, and proteins for energy. Ideal for sustained endurance efforts such as running, rowing, or cycling. Primarily engages type I muscle fibers, enhancing cardiovascular fitness and overall stamina. Zone 1 and 2.

    • VO2 Max: The maximum amount of oxygen the body can utilize during intense exercise, primarily in the oxidative system. It is a key indicator of cardiovascular fitness and endurance capacity. vo2_max ~ 3.5 + (483/minutes_to_run_1.5_mi). 1.5 miles in 8.5 min ~ 60 vo2_max.

1.4 - Nutrition​

Wait 2 hours after large meal before training.

Pre workout (mimics ORS): Water with a bit of salt + Banana or Dates (glucose + potassium).

Post workout (also helps with pre-meal cravings):

  • Creatine: Helps regenerate ATP by donating a phosphate group to ADP, allowing for sustained high-intensity activity. It also causes cells to draw in water. Cost: ~$0.2/day.
  • Whey Protein: Contains a high concentration of branched-chain amino acids (BCAAs), particularly leucine, which is key to stimulating muscle protein synthesis. Cost: ~$1/day.

1.5 - Training​

  • Spotlight rotation: Rotate focus across movement areas (e.g. lifting, running, combat). Don't overspecialize.

  • Strength rep range: Sets of 5 reps offer the right compromise between heavy weight for strength gains and a sufficient number of repetitions to accumulate total work.

  • Phases: There are four phases of a lift start movement - start pause - end movement - end pause (similar to breathwork).

  • Breathing: Breathe out when exploding through movement.

  • Volume: Seek to optimize volume = weight * reps (time under tension) while ensuring proper rest.

  • Deloading: Deload 20% weight if plateau is reached.

  • Training: Skill-strength continuum: training = overload + specificity.

  • Big 6 compund lifts (with baseline BW oriented metrics):

    • Deadlift: Hinge (2x BW ~ 315 lbs).
    • Squat: Squat (1.5x BW ~245 lbs).
    • Bench Press: Horizontal push (1.15x BW ~185 lbs).
    • Military Press: Vertical push (0.85x BW ~135 lbs).
    • Pull ups: Vertical pull (15 reps).
    • Rows: Horizontal pull (1.15x BW ~185 lbs).

  • Mobility: The ability of a joint to move actively through its full range of motion. Mobility is a combination of strength, range of motion (ROM), and stability, making it more comprehensive than flexibility, which refers to the passive lengthening of a muscle or muscle group.

  • Recovery: Move and kiss the pain. Don't stop moving. Allow for "cooldown" movement block. See Heal Any Injury Quickly & Effectively, By Yourself. (M.O.V.E.R.S. Method, Ido Portal Draft).

  • Calisthenics: See calisthenics_tree.pdf. Highlights: muscle ups, one arm pushups, and handstands.

  • RPE: Rate of Perceived Exertion. A subjective scale of how hard you feel you're working. See rpe_scale.png.

  • Focus: Do not use music to distract - focus on the movement itself.

  • MEE: Minimum effective dose.

  • Conditioning: Conditioning = Endurance + Mobility.

2 - Program​

A synthesis of core movement practices with a focus on: compoudn lifts, MEE, simplictity + consistency, and flow.

2.1 - Warmup​

Warmup body-scan top-down.

"Body scan" (top down) warm up (inspired by Muay Thai). All in standing position.

  • Face
    • Warmup
    • Massage
    • Warmup mouth
  • Neck
    • Roll
    • Nod
    • Lean
  • Shoulder
    • Roll
    • Roll Alternating
  • Arm
    • Cross
    • Scissor
    • Twist
  • Hand
    • Figure Eight
    • Jazz
  • Torso
    • Bend
    • Bob
  • Hip
    • Circle
    • Knee-Circle
    • Knee-Raise Cross-Body
  • Legs
    • Swing Front
    • Swing Side
    • Stretch Quad
  • Feet
    • Ankle Circle
  • Full body
    • Squat Reach
    • Shakeout

2.2 - Training​

Train on a weekly schedule.

  • Weekly Schedule: Order matters. Always do main lifts first.

    • Vertical
    • Squat
    • Endurance
    • Horizontel
    • Hinge
    • Power: Heavier given pre-recovery day. No failure work, no soreness >24–36h, ~20–30 min cap.
    • Recovery

  • Activity Tracking: Use spreadsheet to track workouts (e.g. "DL 295+. FS 95+. CSQ 20. PSQ 20."). Then plan based on previous activity.

    • Completed all reps with solid form = +
    • Completed reps but grindy/borderline = =
    • Missed reps or form breakdown = -
    • Progression: + add weight next session, = repeat weight, - drop 5–10%

  • Reps: ~4 minutes of rest between BB sets.

    • Lower body BB: 3 sets of 5 reps.
    • Upper body BB: 3 sets of 5 reps.
    • Deadlift: 1 top set + 2 backoff sets. Fatigue rises disproportionately with load, so straight 3x5 eventually overruns recovery.

  • Timer: Use Apple Watch.

    • Strength/BB: 5:00 timers (0:30 for set and 4:30 for rest).
    • Other: 2:00 (30 seconds for set, 90 seconds for rest).

  • Warmup reps: See warmup_calculator.png.

    • W1: 40% * 5
    • W2: 60% * 5
    • W3: 80% * 3

  • Tiers: Minimize conditioning fatigue if needed. A and B are primary (high effort).

  • EMOM: Every Minute On the Minute — fixed reps at the top of each minute, rest the remainder, repeat for N minutes. Two dials: reps/min (intensity), minutes (volume).

2.3 - Upper Body​

Train upper body.

Subject to intuitive change.

A — "Horizontal Day".

  • BB Bench Press (205 lbs, 1.25x BW)

  • BB Row (205 lbs, 1.25x BW)

  • KB Shoulder Press

  • Weighted Dip

  • KB Halo

  • DB Lateral Raises

  • DB Front Raise (light)

  • DB Incline press

  • DB Reverse fly

  • L-sit

B — "Vertical Day".

  • BB Shoulder Press (160 lbs, 1x BW)

  • Weighted Pullup (45 lbs, 1.25x BW)

  • Weighted Chinup

  • CB Face Pull

  • CB Tricep

  • CB Bicep

  • DB Farmer Carry

  • Handstand

  • Neck movements

2.4 - Lower​

Train lower body.

Subject to intuitive change.

A — "Hinge Day".

  • BB Deadlift (320 lbs, 2x BW)

  • BB Front Squat (160 lbs, 1x BW): Full grip.

  • Cossack squat

  • Pistol squat

  • Shrimp squat

  • Lunge switch

B — "Squat Day".

  • BB Squat (245 lbs, 1.5x BW)

  • BB Front Lunge (185 lbs, 1.15x BW)

  • Standing Calf Raise

  • KB Single Leg RDL

  • Cables

    • Adductors
    • Abductors
    • Front Kicks
    • Kick Backs

2.5 - Conditioning​

Train conditioning.

Zone 2 base is a background floor, not a session — bike commutes and getting places on foot cover it. The two named days are both hard, and polar in character: one sustained, one explosive. Keep them that way; don't let either drift into the grey zone.

A — "Threshold Day". Oxidative/lactate, zone 4. Sustained, controlled, one modality. Hold the top of aerobic — should feel like you could go longer if forced.

  • Run (25 minutes at threshold)
  • Bike (25 minutes at 250 watts)
  • Row (2000m controlled)

B — "Interval Day". Glycolytic/phosphagen, zones 4–5. EMOM — near-max work at the top of each minute, rest the remainder. Quality over quantity; stop when it turns grindy.

  • Run (250m/min × 5): Sprints.
  • Bike (300 watts hard/min × 5)
  • Rope (100 skips/min × 5)

Core: Finish conditioning days with core.

  • Flexion
    • V Up
    • Hanging leg Raise
    • Leg lift
    • Flutter kick
    • Scissor kick
  • Anti extension
    • Plank
    • Ab wheel
  • Anti rotation
    • Russian twist
    • Mountain climber

2.6 - Recover​

Recover.

"Recovery Day".

3 - Flow​

IN PROGRESS

Listen to your body and flow.

  • Library: A movement library — one taxonomy across mobility, strength, dance, combat, and massage. Every move sits at a unique path: from the body part it acts on, down through style, name, and detail.

  • Naming: Every move follows the same UID pattern: position.style.name.detail

  • Tags: Mobility is the default — untagged lines are mobility. Lines carry tags only to mark other styles: #d dance, #c combat, #y yoga, #s strength, and so on.

  • Workflow:

    • Download reference content.
    • Clip in Resolve.
    • Export via extract_clips.py to drive/.

  • Areas (top down):

    • Face
    • Neck
    • Shoulder
    • Arm
    • Hand
    • Hip
    • Leg
    • Foot

3.1 - Standing​

3.2 - Squat​

3.3 - Combat​

  • Upper

  • Lower

    • Travel: Move outside foot first.
    • Kick
      • Teep
        • Lead
          • Basic: Aka "Push Kick". Throw matching hand. Strike with ball of foot. Think "stabbing" motion. 7.
          • Hop
          • Jumping: Aka "Jumping Push Kick" "Thrust Teep". Similar to side kick.
        • Rear
      • Side
      • Roundhouse
        • Lead: Step 45 degrees in direction of target. Throw matching hand. Opposite hand protects. Start with 360 motion then practice proper recovery. 9.
        • Switch
        • Question_mark
        • Rear: 10.

3.4 - Seated​

3.5 - Beast​

3.6 - Crab​

3.7 - Bear​

3.8 - Supine​

  • Shoulder

  • Core

    • Crunch
    • Kick
      • Flutter
      • Crossbody: Aka "scissor"
    • Pose #y
      • Happy_baby
      • Spinal_twist

  • Chest

    • Bb #s
      • Press
        • Basic
        • Wide
    • Pushup #s
      • Basic
      • Release
      • Diamond

  • Neck

    • Curl: Curl against gravity.
    • Rotate: "no"

  • Body

3.9 - Prone​

3.10 - Hanging​

  • Basic #s
  • Pullup #s
    • Basic
    • Weighted
    • Muscleup
  • Chinup #s

3.11 - Walking​

4 - Massage​

Learn to massage.

Areas (bottom up):

  • Foot
  • Leg
  • Hip
  • Hand
  • Arm
  • Shoulder
  • Neck
  • Face

4.1 - Supine​

Foot

Leg

Hip

Arm

Hand

4.2 - Prone​

Foot

Leg

Back

Arm

Hand