Traduire cette page?
Few would argue that the Oil Industry, the Financial Industry as well as the Food & Pharmaceutical industries don’t have influence of varying kinds.
Well, the diet and fitness, sporting goods, running shoe, & exercise equipment industries all have a common agenda:
Sell you the idea that you need to exercise in the most inefficient and often dangerous way so that you keep needing to buy their newest/latest fad product and not just stick to one thing that works and doesn't require any of the things that they sell.
And what is the
WHAT SD IS NOT:
Sometimes the best way to describe something is to say what it isn't.
The Mayo Clinic just came out with a study with the same message:Exercising for too long can become counter productive.
Now hold on! I know what you're thinking: how could that possibly be? Isn’t exercise good? Yes, but what amount, what combination of exercises, how-to and how much? All good questions and and as bodywork therapist and movement therapist, it's in my best interest to know the answers.
We are seeing more and more people advocate a different way of eating - local/organic, more and more people advocating a healthier diet and lifestyle - more Yoga, meditation, less stressful activities - and more preventative type of healthcare like bodywork, instead of relying on conventional medicine and pharmaceuticals to treat symptoms, that are often eliminated with proper diet and exercise.
Structural Development (SD) is like the "organic" (or green) way to exercise to increase strength in the body. It is part of the reason I got the physical results you see in the pictures here - doing it only Once a Week! I did nothing else but Structural Development for a year to get those results.
I have been training clients in this same manner, sometimes combining it with massage, and getting amazing results. Some combine it with Yoga, some with walking or biking and some only do the exercise, but all have been getting very encouraging results. This way of exercising used to be the norm. Then suddenly something happened in the 80's and 90's that resulted in us having the fitness industry become what it is today.
The Food Industry has done the same thing. We were never designed to eat the diet most of us have been told to eat, and we have never lived such a resistance free existence. When was the last time you rolled up a car window manually?
The reality is, that we need to eat the right foods for our bodies, and we need to do something physical i.e. some kind of resistance type exercise movement. We don't spend the same amount of time running around hunting and gathering food. When we did, our bodies were fit, and there were no obesity or diabetes epidemics! There might have been many other life threatening event, but lucky for us now, we don't have those problems anymore.
Everything else being equal, a woman cannot drive a golf ball more distance than a man because of one reason. Men are stronger than women are. Strength and power are intricately related. Power is a factor of muscle contraction. Muscle contraction moves the club over ones head and then as various muscle groups contract, the club accelerates making contact with the ball, sending it down the fairway. This is true of all golfing technique from driving to putting.
Structural Development is part of a combination of things that can allow us to live longer healthier lives.
We no longer have to spend our lives running through the forest chasing our food (unless we want to) or traveling long distances to gather small amounts of nuts, seeds and fruits and anything else we might be lucky enough to find, we have a choice.
We have a choice of what and when to eat, and we have a choice of physical activity.
Five steps to being able to understand exercise are:
1. Understand the Principle of SPECIFICITY - Conditioning VS. Skill Acquisition
2. Understand the GROWTH STATE
3. Understand what induces the Growth State
4. Understand the Leverage of the Joints and its implication for inducing the Growth State
5. Understand the difference between Stress Adaptation (Aerobics & Activity) & Growth State Adaptation (Structural Development)
Understanding injury management and prevention:
1. Ultimately, a Growth State is required for injury recovery.
2. Both Bodywork and a Growth State are usually required for injury prevention and recovery.
3. Bodywork is frequently required to allow for a situation where a Growth State can occur.
4. Bodywork and growth may frequently proceed back and forth in sequence to manage for a positive result.
5. Bodywork can frequently be used to prevent imbalances and distortions that can cause injuries.
6. Strength Training (Growth State Induction) may frequently be used to correct imbalances and weaknesses.
(mistakenly thought to be due to a lack of bodywork) that can lead to injury or prevent healing.
Learn more about SD at:
We have manuals you can buy on the Structural Development website that are for specific sports or activities.
Our book for outdoor adventure is a good start if you are looking for a basic manual that covers all the basics, and has a variety of exercise routines. Find that book here
You can read more about my experience with SD on my personal Blog here and here
Over that past few weeks, I have been doing a training program given by Randall Lightbown called "Structural Development". The training is popularly know in the US as HIT or High Intensity Training, but not very well known here. I was skeptical in the beginning, as to what this training could bring me, or whether or not it would be effective. I have to admit that I was wrong: the results were visible to the eye after only a few sessions. I have seen several personal trainers over the years, but never have I see one this effective. Thanks to this program combined with a radical change in my diet, I have lost 26lbs and the results are spectacular! People who haven't seen me in the last few months don't believe it. I am more muscular, more toned, my shoulder and even my face are more defined. I feel great. I am a new man! You will work hard on this program, but how gratifying and rewarding it will be to have these kinds of results!
Thank you Randall!
Alain Vaillancourt - Expression-Média
HOW DO YOU PERFORM
STRUCTURAL DEVELOPMENT EXACTLY?
To start exercising the way you would when doing SD, you would need to have a routine planned, a place to work out decided upon, a time to work out, and a decision about which sorts of equipment you will use. (You can get more clarity about this in the SD books or by booking an appointment with me)
Whatever machine or tool you use, you must have a weight to start with. The idea of a starting weight is to have a weight that is light enough so you will be able to concentrate on controlling the movement of the weight and heavy enough to challenge your skill (maintain focus). This translates to being able to perform the exercise in good form.
The first few workouts are sort of a practice for training effectively. Learning to control the speed of motion and control the weight at the turnarounds (when you change direction) is important for success and safety. You can refer to the books on speed of motion concerning how fast or slow you will ultimately move and I will explain it in greater detail during the sessions.
To begin, you want a weight light enough to be able to handle for about 2 minutes; this translates to around 15 to 20 repetitions depending on the movement. One of the advantages of having me train you, is my skill at estimating starting weights. In any event, you will likely need to move slower than you think is appropriate. Slow is good. Try to move no faster than 15 degrees per second. That means that it will take around 5- 6 seconds to move through 90 degrees of range. Try not to take longer when lowering the weight than when lifting it. Start acquiring this aspect of training correctly right from the beginning. You want to move smoothly and without sudden jerks in movement. Banging the weight up or down is to be avoided. You will likely feel somewhat awkward initially. This is a real skill to learn. The learning period is usually around 6 workouts long...some take longer or shorter to get through this period. However, most people see positive results even during this learning period; this is not a waste of time toward your progress.
Having a clock with a sweep second hand handy is a good idea. We strongly suggest using time as the measure of exercise time rather than repetitions. If you do not have a clock available, more attention usually has to be paid to the speed of motion of your exercise. People tend to naturally move slower when they are watching the time.
Make sure to keep record of your initial weight and the time taken to exercise. Meticulous record keeping is very important to success. You may well take less time to train once the initial skills are acquired, the eventual exercise period could be as short as 30 or 45 seconds but initially take time to learn the skill of moving with good form by extending the practice period to 2 minutes (or a bit more).
Through the techniques of Structural Development we have been able to come into intimate contact with a missing, overlooked, and certainly unacknowledged factor in health, the “Growth State”. This could also be described as learning to gain entrance to the “Growth Zone” or accessing the “Growth Factor”.
The Growth State?
Obviously, humans grow and mature in size and stature when they are children, but the capacity and need to grow and experience a state of growth continues throughout our lives. When humans of any age perform our Structural Development techniques they are stimulated to enter a “Growth State”. This occurs in a consistent and long term manner.
"Entry into the Growth State does not always come cheaply or without challenging your belief systems."
We would assert that the desire and need to experience the “Growth State” is a very basic human need and is proving to be foundational to health. I am very close to taking the position that bodywork techniques are up against inherent limitations in the absence of this “Growth Factor”. This is not a criticism of bodywork nor am I saying the various bodywork techniques don’t work without the Growth State. This is an acknowledgement of a previously undescribed need (or drive) of the body that is an important part of the general background for healing.
The need for entry into the “Growth State” has implications far beyond muscle growth; it is becoming increasingly clear, that the Growth State is a driving force that enables and facilitates general recovery and the healing process in ways that are yet to be fully described. That means the benefits from bodywork are multiplied dramatically when someone is directed to enter this State of Growth.
The present bodywork techniques are not at fault or defective; they are just greatly accelerated and augmented by the presence of the Growth State.