bg-3 Sparks Advanced Training and Physiology – Day 4

Sparks Advanced Training and Physiology – Day 4


This morning was cool, and it was time to get outside! MovNat is a movement based physical education system that gets athletes outside and using their body weight for training. We reviewed the strength training program that athletes will follow after camp, based on Dan John’s simple program of: Hinge, Squat, Push, Pull, Travel, and the Turkish Get Up. Athletes enjoyed being outside and learn how to us their environment to train. Many athletes are unable to train due to lack of equipment, family vacations, or limited transportation. Understanding how to “train” the body and not the exercise is the concept we are trying to teach.

Following MovNat, athletes attending a second lecture on Nutrition and to set up their day so they can perform well in practice and erg tests/regattas. This was followed by a demonstration of the Turkish Get Up which is a movement that can be performed anywhere and safely.

In the afternoon, there was a short lecture on “What Motivates Me to Succeed?”, where athletes listed 6 things that motivate them to be successful to compete/train. Each athlete took their top three motivators and put together their own workouts using the information they have learned throughout camp. This is part of the “empowering” process. We discussed everyone’s workout plan, and how to adapt if they are seeing results.

In the evening, we began talking about “Strength and Conditioning” and how to create a plan for weight lifting.

Great positive group! One on one’s continue to go well.

“Train with your team, but have fun! The body doesn’t care if it is the erg or the ground. The physical response is the same.”

“If you don’t have equipment, how can you train?”

“Moving in Nature. Traveling form.”

Thanks for sharing!