As mentioned in the previous blog the Primitive Initiative® is a movement oriented training model based on 14 fundamental movement patterns arranged in a specific sequence to maximize results. It combines biomechanical training with energy system sequencing to provide real life fitness for real life movements. This can be an “end all be all” program or can be supplemented into current training programs. Because this is a real life program it is specific to each person. If someone likes to do bodybuilding, power lifting, distance running etc. many of these movement patterns can still be implemented in each person’s training regimen for better results and less injuries.
So let’s get started……..what is “Biomechanical Training”? Well, that’s just a fancy way of me saying human movement training. I have identified 14 human movement patterns that are common throughout life. As young children we incorporate many of these as we learn to move and play. As we become older we either begin to become sedentary or very specific in the nature of our training. In either situation, we start to lose or neglect certain movement patterns. This gets worse and worse as we go through our life. The biomechanical training is designed to help reestablish the mobility and movement of the early years in our life.
Here are the 14 movement patterns that I have grouped into 3 categories:
- Throwing/Catching: To propel an object through the air from a limb and then to grasp and hold onto an object as it propels back to the body.
- Picking up: Bringing an object up off of the ground and then bringing it back to the ground.
- Pushing- To press against an object with force in order to drive or impel in the direction of the force.
- Pulling- To exert force upon an object so as to cause or tend to cause motion toward the force.
- Chopping- To make a quick stroke or repeated stroke in an arcing motion.
- Carrying- To move an object through a distance while supporting it.
- Reaching- ability to touch, pick up, or grab by moving, stretching, or extending limbs.
- Jumping/Landing: To spring into the air and then absorbing impact as the body is brought back to the surface.
- Getting up: Bringing the body up off of the ground from a laying position to an upright position.
- Crawling: To advance in a prone or supine position where hands and feet are in contact with the ground.
- Climbing: Moving suspended from the ground with gradual continued process.
- Crouching: To lower the body stance while bending at the legs.
- Transit: An act of passing through or over terrain.
- Dynamic Methods- Activities that are fluid, connected, and skilled in their patterns. (Ok, I will admit this my catch all category for those movements that were hard for me to classify. Things like dancing, tumbling and fighting will fall in this category)
Some of these are self-explanatory, some are not. I will use future posts to further explore each movement and how to progress people through the movements. Much like any program design, progression is key. After all, if people have come to a point where they have not done a certain movement pattern since their childhood they are just as likely to injure themselves in a gym setting doing it as they would in a real life setting. That is why they need to be progressed. This we will leave for later, but for now, try to absorb the movements and look at your own programs to see what they might be missing. Next week I will discuss another fancy word: Energy System Sequencing.