Fundamentals

Physical Training Method

By: Darius J  WRIGHT 

 

FUNDAMENTALS

By: Darius J Wright

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“HOW YOU TRAIN THE BODY IS HOW YOU TRAIN THE MIND” – DARIUS J WRIGHT

PHYSICAL TRAINING IS NOT JUST A TOOL FOR PHYSICAL HEALTH, IT IS A TOOL FOR TRAINING YOUR MIND IN DISCIPLINE & FOCUS, BOTH ESSENTIAL TO PERSONAL AND SPIRITUAL DEVELOPMENT.
WHEN MENTAL FOCUS AND DISCIPLINE ARE MASTERED THROUGH PHYSICAL TRAINING, BECOMING PART OF YOUR LIFE AND APPLIED TO YOUR ENERGETIC TRAINING, YOU CAN DISCOVER THE BIGGER PICTURE OF WHO AND WHAT YOU REALLY ARE. THIS METHOD IS PUT TOGETHER MORE AS A CONCEPTUAL APPROACH TO TRAINING, GETTING YOU TO UNDERSTAND THAT THE PRINCIPALS TO SELF MASTERY ARE FEW, BUT THE METHODS ARE MANY.

Topics Covered:
INTRODUCTION TO FUNCTIONAL MOVEMENT | MOBILITY/TECHNIQUE CUES| HINGING STRENGTH | SQUATTING STRENGTH |PULLING STRENGTH | PRESSING STRENGTH | PROGRAMMING |PHILOSOPHY/CONCEPTS  

WHAT’S INSIDE THE TRAINING METHOD

This method of training is based on 4 simple exercises, including variations too . The fundamentals teaches you, functional movements based on simplicity & minimalistic methods. The Main goal of this training method is movement Quality & concepts for a better training approach. What you will need for this training is: Sticks, Gymnastic Rings & Kettlebells for the versatility in such a compact form.
PDF | 9 Video Lessons | Average Video Lesson Length 30 mins  | Program Template

SECTION 1: INTRODUCTION

This section will give you an overview of the bigger concepts around training for health. Not having just a goal to look better or become stronger but rather the bigger goal of movement itself, listening to your body instead of listening to a workout program. This will get you to understand not every exercises is for everyone and not one thing will work for everyone. This is not just about learning a new skill but getting you to enjoy & master the basics.

Topics Covered:

1. Overview Of The Training Method
2. The Only exercises you need.
3. Not every exercise is made for your individual structure.
4. Time Wasters
5. High Intensity Low Volume Training

SECTION 2: Mobility / Technique Cues

This section is going to cover everything related to mobility & technical cues to improve movement through end range strength.

Topics Covered:

1. Overview
2. Training Mobility The Right Way
3. Squatting CUES
4. Hinging CUES
5. Pulling CUES
6. Pressing CUES

SECTION 3: HINGING

A breakdown of strength exercises that have the best transfer for hinge strength. This section is not covering absolute strength but relative strength and conditioning exercises to put the focus on movement quality for the posterior chain.


Topics Covered:

1. Overview
2. Kettlebell Swings
3. Deadlift Variations
4. Hyper / Nordic Curls

SECTION 4: SQUATTING

The goal here is to develop lower body strength and mobility with exercises in both bodyweight & weighted variations. When we think of squats most of us think of doing a barbell back squat, this is not what I recommend for many people as they are physically not built to squat with a load on their back. This section will cover old school styles of squatting, taking the focus away from max loading and back to focusing on good knee bending and quad strengthening for the anterior chain.


Topics Covered:

1. Overview
2. Front Squats
3. Single Leg Squats
4. Sissy Squats

SECTION 5: PULLING
The goal here is to develop the big 2 upper body Pulling strength exercises in both bodyweight & weighted variations. Putting the focus on the greatest range of motion for close chain pulling movements for the posterior chain of the upper body strength.


Topics Covered:


1. Overview
2. Vertical Pulling
3. Horizontal Pulling

SECTION 6: PRESSSING
The goal here is to develop the big 2 upper body pressing strength exercises in both bodyweight & weighted variations. Putting the focus on the greatest range of motion for close chain pressing movements for the anterior chain of the upper body.


Topics Covered:


1. Overview
2. Vertical Pressing
3. Horizontal Pressing

SECTION 7: PROGRAMMING
This section is going to cover everything you need to know about programming & training. Simplifying the complex when it comes to physical training and physical health.


Topics Covered:


1. Overview
2. Programming
3. Open Chain Vs Closed Chain


4. Full Body Vs Splits


5. 1 Set to failure 


6. Bodyweight Vs Weights

SECTION 8: Philosophy
This is just a single video covering the concepts related to training & health, understanding different ways of thinking when it comes to your training.


Topics Covered:


1. Overview
2. Training for health

3. Generalist vs specialist

4. How You Train The body Is How You Train The Mind

5. Minimalist Training

6. The Only exercises You Really Need

SECTION 9: Resources
This section will cover my suggested equipment to buy & the best tools to use for training.

Topics Covered:


1. Overview
2. Rings

3. Kettlebells 

4. Barbells 

5. Bands

FAQ’S

Q: HOW MUCH TIME DO I NEED?
A: 2/3 days per week, 30min/1 hours each session. In the programme section I have some people only train 1 time per week, as this training method is not about reaching this Artificial goal but getting you to treat training as something you do to keep healthy.

Q: WHAT EQUIPMENT DO I NEED?
A: NEEDED FOR THIS PROGRAM | Sticks | KETTLEBELLS  | Rings.
yEP THAT SIMPLY – nOTE: yOU CAN ALSO USE A barbell

Q: I’M A BEGINNER, CAN I START?
A: 1.If you are somone THAT HAS general physical movement then yes, YOU WILL FIND THIS TO BE VERY HELPFUL.
2. if you are SOMEONE that has not moved their body for years, THEN no. you should get in-housing training from a coach and not do ONLINE training. if you know you are option 2 you can still get BENEFITS from this method of training in terms of later on APPLYING what you have learned when you are physical able to.