The Concept of 3 I’s – Innovate

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Achieving fitness goals requires consistent and efficient movement performance to avoid injuries. Understanding the three P's (Positions, Patterns, and Performance) and three I's (Isolation, Integration, and Innovation) is crucial. Mastering movements involves isolating positions, integrating them into patterns, and performing them effortlessly.

Control of breath is key to assessing nervous system efficiency and readiness for progression. Whether it’s sports or exercises, improving breath control and body alignment is essential. The ultimate goal is to perform movements with ease, innovate freely, and achieve fitness mastery. Prioritize understanding the bigger picture for sustainable progress.

Serious talk. Everybody in the world is just striving to look better and feel better. What that means is you need to be able to perform the moves that you are doing consistently.

Well enough and efficiently enough to the point where you don’t get injured. Because if you get injured, you can no longer be consistent. If you can’t be consistent, you can no longer gain aesthetic, well being right so if we want to look better and feel better, we have to be able to perform the movements that we’re doing are trying to do efficiently. Okay. Now, why do we need to be able to understand the three P’s and the three eyes because it allows us to take our goals and just break them down very logically and strategically.

If I want to do a pull up? Well, I know that I have to start in one position, pull myself up to the top and then go back down nice and slow and controlled to the starting position again, when which I’m hanging so if you can’t have you definitely can’t pull yourself up. If you can’t stay at the top, then you’re probably not able to do that either. So what we need to do is just isolate the positions that you find in any movement and then you need to get better at those positions and eventually integrate some sort of transition in there some sort of pattern that is getting you from one point in the exercise to another position in the exercise of one position to another and then all of a sudden you get so good at performing those things. 

That you’re able to just take those and add them all together. Okay. And this is huge, especially in bodyweight mastery, doing these bear crawl movements, right, and these crab positions and these tripod reaches, and he’s loaded beast in these front kick through this. And all of a sudden being able to do a scorpion kick, good and back into bear crawl. So it’s possible to understand your body so well that you can just integrate and integrate all of these positions and patterns together. And ultimately, to know if you should move on to the next step. In any of these concepts. If you’re doing a position like holding yourself up at the top of the the pull up bar, you need to be able to do that for an adequate amount of time while maintaining good breathing because your breathing capability basically dictates your efficiency at which you’re using oxygen and your muscles. Right? How efficiently and how calm Can you keep your nervous system while you’re doing all of these things? That should tell you whether or not you can move on to the next step.

So as someone who’s out of breath right now, I’m trying to talk while doing all of these movements.

It takes a lot. Now think of someone on the court right? If they’re driving to the hoop in basketball, and someone steps in front of them. They have to be able to move nuanced ly into a different position with a different pattern and find themselves not getting hurt.

And in order to do so, logically, they have to be under control of their breath because that dictates the state of their nervous system and whether or not they’re going to make a good decision or a bad decision.

This is ultimately how your body compensates with everything. You want to get better at any exercise. You have to get better at isolating the positions you start and transition through. And you have to get better at the patterns in which you do so. And the way to know if you can continuously do that and perform it for a long period of time is whether or not you have good control of your breath during that.

If you want to get better at the bike, right? Well, lo and behold, you’re able to do it for a longer without breathing as hard you just one. You’re getting better. That’s it. The same thing applies for exercises and isolating movements and muscle groups and whatever it is. You have to get better at breathing you have to get better at knowing how your body should be aligned.

And then ultimately, you can perform these things under stress without getting stressed out thinking through it logically. Being able to do so without getting injured.

That’s it. You got to take a step back and look at the bigger picture.

 And your three eyes are almost the same. You got to isolate these positions, integrate them together to get patterns and then you got to get better at performing them over and over and over and over again. To the point where it’s you could do it in your sleep right without breathing heavy with your eyes closed without someone telling you you’re doing it wrong or you got to move this hip out to the left a centimeter or push into the ground a little bit more tuck your hips, whatever it is, and all of a sudden you get to innovate and you get to just move your body freely and do whatever you want. That’s the ultimate goal.

The Concept of 3 I’s – Integrate

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Learn to Integrate Positions and Make Patterns: Bear Crawl Position + Under Switch Pattern Into Crab Walk Postion = INTEGRATION

The concept revolves around calisthenics and bodyweight movement. It emphasizes isolating positions found in everyday crawling patterns, such as bear crawls. By focusing on mastering isolated positions, like driving the knee and tapping, or transitioning between bear crawl and crab positions, one can achieve better control and efficiency. The approach aims to eliminate the need for regression in movements and encourages a systematic breakdown into starting, transitional, and secondary positions. The ultimate goal is to gain immense control over the body, allowing for innovation and improvement in performance. Watch the next video for insights on evaluating performance and initiating innovation.

Because this is a concept that is founded in the world of calisthenics and bodyweight movement, I want to start off with the idea of isolating a position that we find in a every day crawling pattern.

And so if we do bear crawls, if you’re familiar with me, you definitely know bear crawls. Right? You’re isolating a position to get better at it. So if you want to do a play, and you want to get better at bear crawls, they don’t necessarily translate. So why don’t we get better at holding this isolated position? Right, and then we can possibly integrate some moves into that we can drive the knee and tap, drive the knee and tap bone back and forth. Maybe we move hand and foot and we feel back and forth.

Bear crawl movement

 Maybe we just isolate one side, so we get better at it and then ultimately, you can add other moves, I can isolate a crab position, and I can touch and such and such but then I want to translate a transition into a bear crawl. Well, I’m going to integrate the bear crawl position and the crab position by doing other patterns. That gets me there. And I can do both sides to go back and forth. Right. And so ultimately, we gain this immense control of our body because we don’t necessarily have to regress a movement we have to break down like anything. Any movement in the world in the body in space is broken down into a starting position. A transitional movement into a secondary position and a transitional movement back into that starting position.

Now there’s different nuances within there, but those four main parts, get better at those. Stop having to regret some try these crazy different things to get you there. Just understand that there are positions that you can isolate, there are positions patterns that you can isolate, and multiple positions together is integration of to make a pattern. And now you take those patterns and you get better at performing and performing and performing them to the point where your efficiency is so set like subconsciously done. Now you can innovate on top of that. Make sure to watch the next video to really start to understand why and how you can know if your performance is good enough to begin innovation.

The Concept of 3 I's - Integrate Video

Exercise and Movement – The Concept of 3 I’s -Isolate, Integrate, and Innovate

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You can ISOLATE any nerve, muscle, joint, muscle group and region of the body or the whole body into any POSITION… Mastering each one then allows you to INTEGRATE them, perhaps now you master multiple body POSITIONS to make a PATTERN or a “FLOW”

This then allows you to INNOVATE and put together POSITIONS, PATTERNS, movements and flows much like a freestyle rapper puts together a verse I say all of that to say this, their is a logical progression to everything and you must FOCUS ON THE FUNDAMENTALS, only then can you master each phase of the end goal and EXPRESS PHYSICAL FREEDOM.

So another really awesome concept is the 3I’s. Now the 3I’s are isolate integrate and innovate. Now, I stole those from Ido Portal. If you know Ido Portal, It’s all about human movement and the ability to have control over every single joint muscle in your body. And you isolate each joint, each position that you might find yourself and you isolate every muscle, then you can integrate them together to make a movement to have multiple patterns that flow together. And ultimately, you perform all of those positions and patterns.

Watch the Full Video!

So well together, that you can now innovate in the innovation part part is just like the idea of being on the basketball court and being able to read the defense and go between the legs behind the back your step sake, the past finished with the left right all of that is things that you’ve done separately. Now you integrate them together, you’ve isolated those moves, you integrate them together, and then you innovate as you need to because of the reactionary ability that you’ve gained. To have control. Second handers? Subconsciously, right. 

Muscle memory is what we would call it, but realistically, it’s understanding movement and just breaking it down into isolated movements or positions, or patterns. And then you’re taking those patterns and positions and you integrate them together. And then you are able to innovate in the moment on top of those. 

 

So I'm going to give you some examples. Watch the next video.

3 I's - INTEGRATE

Two Mini-band Walk Exercises – Superior for Targeting Glutes

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In the pursuit of a well-rounded and effective fitness routine, incorporating versatile tools like mini-bands can take your workout to the next level. These small but mighty resistance bands offer a range of benefits, from improving strength and stability to enhancing flexibility. In this write-up, we explore the world of mini-band exercises and how they can become a valuable asset in your fitness arsenal.

Another shoulder workout video, Give it a shot before your next upper body workout or add it in wherever you see fit 💪🏼

Miniband Shoulder Warm Up

Here are two exercises that I think are superior for targeting the glutes, other than just your typical lateral walk with the minibands around the legs. So if you haven’t already watched that video, I highly suggest you do still.

 Here are two more superior ones or moves that I think are better. This first one is called the fire hydrant because it looks like a dog taking a pee. So the main thing that you have to watch out for there is the opposite arm, people will tend to let that shoulder and that elbow given I always tell people keep the elbow straight and keep the upper body pressed into the floor as you do so you’ll feel a lot more actual contraction within the glute. 

By doing it that makes a secondary to that is your monster walk. So the monster Walk is a zigzag version of the lateral band law.

The same rules applies from first video, you got to keep your body low. You got to keep your weight on the outsides of your feet. And you gotta step only as far as you can keep your knees over the tops of the ankles so that we know we’re staying aligned. We’re actually targeting the glutes. Now I suggest you do those before your leg days after your leg days for a metabolic burn or even intertwine them within a circuit of other leg exercises. Let me know what you think.

 

 

Watch the full miniband walk exercise on this link
IMPROVE YOUR MINIBAND WEALK EXERCISES

Limitless Fitness: Load vs Resistance

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Another topic that falls within the realm of positions patterns and performance is the concept of load versus resistance.

Now, what do I mean? Something that is considered load is an external weight, something, some sort of piece of equipment or natural thing out there in the world like a rock or a boulder. Right. a bale of hay that is considered a load, it’s something that you are loading your body with, you’re holding it externally is creating more pressure internally in the core, but also amongst compression of the joints, right? It could also be something like this weakest.

What that typically does over time is compressed the joints. Now if I were to do a pull up with this weight vest on technically, that’s a decompression exercise. So that’s a little nuance, but this is still an external load the other option is resistance. Right? So resistance is coming from, whoa, make sure you attach a resistance band and something that can really hold them steady. Alright, so resistance is something that’s creating resistance against your movement. pattern or with your movement pattern.

resistance usually mimics the muscles because we have these fibers, none of which really are straight and narrow, but all rotational in some sort or diagonal. And when the muscle gets longer, it’s at a higher chance of injury. Just like a rubber band, the longer it is, the more likely it is to snap. So when you use resistance, you are mimicking your muscles ability to withstand or adapt to a constant changing pressure and tension. So that’s why it’s important. Give me one more second to be able to understand when you do a resistance chest press and as I press further and further away, this actually becomes harder to push, because it’s getting longer. All right.

WATCH THE FULL VIDEO!

There’s a lot to be learned through understanding if you are training with load, or you are training with resistance, and there’s a lot of years to be saved on your joints. If you train a little bit more with resistance, or just add a little bit more resistance in to your training. Not always using iron and heavy things. To do all your resistance we mean that that creates that bone density, avoids osteoporosis, all of those things, but it’s really beneficial for your joints. And your muscles to understand their intention with resistance training. So make sure to add it in. If you have more questions, let me know what you think.

 

As we conclude this insightful blog post, we hope you found valuable information and practical tips to enhance your fitness journey. If you enjoyed diving into these topics with us, you're in for a treat! We're excited to announce that we've taken the conversation to the next level with our podcast.

Tune in to LT360 podcast, where we bring these discussions to life, featuring expert interviews, in-depth explorations, and engaging conversations.

Subscribe now on your favorite podcast platform to continue learning, stay inspired, and take your understanding to new heights. Our podcast is an extension of the insights you've come to love from our blog, with each episode offering a dynamic audio experience. Don't miss out on the chance to connect with us in a new way. Thank you for being part of our community. We look forward to sharing more knowledge, stories, and inspiration with you on the LT360. Subscribe today!

Movement Efficiency: The Concept of 3P’s Position, Pattern, and Perfomance

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Hey what’s up y’all? So, I wanted to talk on the topic of movement efficiency. What are we training for my practical approach to training all of the time with my clients is movement efficiency.

Being able to manage pressure, manage weight resistance load, through positions on patterns, the most efficiency efficiently with the most optimum ability to perform that over a long period of time.

LEARN MORE BY WATCHING THIS VIDEO

It’s great to train for a one rep max, but we live life 24/7 You got to train for movement efficiency, because movement efficiency is strength.   You can’t have one without the other Even if you efficiently train one movement to be as strong as you can. That’s only one position. or if you watch my next video, you’ll understand what I mean by positions, pattern and performance. The ability to move from one position to another is a pattern more efficiently perform those, the better off you are.

ICE Bath Plunge in your Home with The Ice Pod

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Why the “tech” of cryotherapy does not compare to ice baths! This is not to say one is harder than the other but what are the overall benefits!

Ice bath
To the naked eye the cryo-therapy would seem better (because its roughly -200 degrees inside), easier and less messy but.... You have to have access to a facility with those machines and you have to be able to afford that service regularly.
ice bath
Plunge in your Ice Pod today!

The added benefits of ICE BATHS!

1. Ease of Access
2. Improved Blood Flow Due To Water Pressure
3. Increased Vagus Nerve Stimulation

They both will help with one’s ability to deal with anxiety, inflammation, muscle recovery, sleep and cold shock protein production.

I just bought “The ICE POD” for under $200 and I couldn’t be more excited because I was just buying bags and bags of ice to fill up the bath tub at my place and it was never ideal.

 

Long story short!
Ice Baths are like a metaphor for life, your ability to stay calm in tough and uncomfortable situations makes all the small things that much easier.

JUST BREATHE!

GET YOURS TODAY!

My Favorite Bicep Exercise

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I'm going to show you my favorite bicep exercise to get some guns like this. I'm just kidding.

So, here's what I do, You need three things: a carabiner a curl bar and a half inch thick superband.

So I'm going to clip a carabiner around the resistance band like so. And now I have two things and polls. Those are going to go on either foot. And now, instead of your traditional barbell curl, you get nonstop resistance.

You get increasing tension as you cross that 90 degree mark, as opposed to the opposite when you go back because once your hands go above this roughly 75 degree angle, the gravity of the bar starts to just sit atop of your elbows, right.
It feels great, constant burn and the burn goes better and even better.

Watch the full video on my instagram to learn the step by step on how to do this exercise.
Watch the full video here!

DFoss: Must Have Home Gym Workout Equipment

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If you're creating your own gym, this is a piece of equipment that you need to buy. This is called a YBELL - comes in all shapes and sizes.

So this is great because it functions as a dumbbell kettlebell, a parallel and a medicine ball. I'll show you what I mean.

So like a dumbbell, you can grab in the middle and be able to have all of the weight perfectly surrounding your wrist.
Or you can use like a kettlebell because you can grab any one of the outside holders and do all of your kettlebell flow movements. Or any kettlebell strength movement doesn't matter.
You can use it like a medicine ball because you can grab multiple handles at once. And you can do tons of moves there.
And then lastly, you can use it like a parallel because you can do push ups on the ground with them.

I love them personally. They're a great addition to the home gym. They're a great way to save space and save money. They are a little pricey, but their domain with a great new print material. They go all the way up to I believe 44 pounds all the way down to two. So check out the why bells. I think it's Go check them out if you're looking to add a nice, clean, high, high quality piece of equipment to your new home gym.

GET YOUR YBELL HERE!
WATCH THE FULL VIDEO HERE!

Check them out. Let me know what you think.

Common Mistakes on Mini-band Lateral Walk

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Mini Band Walks are done wrong in the gym ALL THE TIME! Here’s a common mistake I see people make when they’re doing a lateral band.

Number one, they grab too much resistance and they can’t physically do the actual opening of the hips with the adductors. Remember we are trying to target the abductors at the top of the hip your glute medius your glute max right. So the lower that we put the band, the further the level of point and the resistance is from that point, the more tension is going to feel but only if you do it right. So I typically have people put it around the middle of their caps, a lot of people will go to the ankles and automatically, they’re probably trying to do too much setting area to that while we’re moving. A lot of people will roll up and down. I prefer to stay in that quarter squat and not move or waver from that position.

The other cue that I give a lot of people is to put the weight on the outsides of their feet because if you keep the weight on the insides of your feet, the medial arch of your foot, you have the weight on the inside of your heel and the big toe. Now your knees don’t have to open but if I put the weight on the outside of my feet onto the pinkie and the lateral blade and larger my foot now I’m forced to open up the hips in smaller steps. Take steps to the slide in or stand up. Stay low, take smaller steps and put the weight on the outsides of your feet. That’s a quick and easy tutorial on how to make your bed and walks way more effective.

Share my article to someone who needs to fix their band walks

WATCH THE FULL VIDEO ON THIS LINK!