Today\u2019s episode features writer and personal trainer 蒂姆·安德森. Tim has been a personal trainer for over 20 years. \u00a0He has written and co-written many books on the subject of primal bodyweight movements, including The Becoming Bulletproof Project, Habitual Strength, Pressing RESET, and Original Strength Performance. When it comes down to it, his message is simple yet powerful: We were created to feel good and be strong throughout life. Several years ago, I bought one of Tim\u2019s books on Kindle, and was totally floored with the simple, but powerful concept of crawling as an essential athletic, and human performance tool. \u00a0As an athlete who has lost a significant amount of my innate speed and power ability through my late 20\u2019s and early 30\u2019s, despite lifting more weights than ever, I have always been on the search for ways to reclaim the inner power and movement ability of my youth. \u00a0One thing that I\u2019ve found to be a cornerstone in this reflexive or innate strength has been taking on the training methods of 蒂姆·安德森 and Original Strength. Today\u2019s podcast is about just that: helping athletes to reclaim their reflexive strength. \u00a0Tim gives his take on how he first got interested in crawling and acquiring reflexive strength, the basics of crawl-based training, guidelines on breathing and rolling, and how learning \u201cOriginal Strength\u201d has changed Tim\u2019s view of corrective exercise and addressing movement dysfunction (and why we should shy away from those terms). Today\u2019s episode is brought to you by SimpliFaster, supplier of high-end athletic development tools, such as the Freelap timing system, kBox, Sprint 1080, and more. \u00a0 Key Points \tHow Tim got into crawl training \tThe basics of \u201creflexive strength\u201d \tHow Tim\u2019s relationship with traditional barbell oriented training has changed as he has gone through reflexive and crawl based training methods \tHow Tim starts his clients in their training program \tTim\u2019s take on common crawl variations and add-ons \tIdeas on working with athletes who have a lot of lateral \u201csway\u201d while crawling \tTim\u2019s take on the learning process in athletic movement \tBasic guidelines in Tim\u2019s process for getting athlete\u2019s breathing back on track \tIdeas on using crawling as a preferential mode of conditioning \tRolling as the foundation of our gait pattern \tHow original strength means have changed Tim\u2019s view of \u201ccorrective\u201d exercise \u201c(Crawling) was almost like an elixir\u201d \u201cWhat I noticed that (after crawling) I was so much stronger at all the other stuff I was doing (weight training)\u201d \u201cReflexive strength is the strength we are all designed to have that is supposed to be our foundation, it is both reactive strength and proactive strength; where your body is able to respond when something happens to it, but it is also able to anticipate the need to move before something happens to it\u2026 it is supposed to be extremely fast and without thought\u201d \u201cCrawling ties the body together in such a way, that it connects everything about you and gives you a great foundation of reflexive strength\u201d \u201cTo me, strength is the ability to live your life the way you want to and do what you want to do, without strength you don\u2019t have health\u201d \u201cThere are huge gaps in traditional strength training (in terms of transfer to movement quality on the field)\u201d \u201cProbably 90% of what I do is original strength, pressing reset through crawling and the other resets\u201d \u201cSo when I\u2019m talking about looking to see if they have their reflexive strength, it is about how beautifully, and how easily and how pretty they can move\u201d \u201cI don\u2019t even worry about how long they can crawl, it\u2019s more about can they crawl pretty, does it look good? does it look like poetry? \u00a0If it looks anything less than that, we got some work to do\u201d \u201cThe core is instinctual, and intuitive and reactive, and it knows what to do. \u00a0A child knows how to brace, and it\u2019s reflexive\u201d \u201cIf you have to have a cognitive method for always being able to lift, or move or perform, it\u2019s only so long before something doesn\u2019t go right\u201d \u201cIf someone is trying to start at crawling, but they don\u2019t have the pieces under that (such as breathing and rolling), then we may need to move to another piece of the foundation\u201d \u201cWhen kids learn how to do anything, the first time if often looks like an accident\u201d \u201cWe don\u2019t have to act to clean something up as much as we need to shut up and show up, at times\u201d \u201cAthletes have no business learning to move with a 300lb bar on their back (they need to be coached in that scenario), but if they are just trying to move their own body, we can afford to let them learn how to move\u201d \u201cI ask that they put their tongue on the roof of their mouth, they close their lips, they breathe through their nose, and they try to relax their belly enough to fill it up with air as they breathe in\u2026 how we get there, that all depends on the individual\u201d \u201cI am a bit overly simplistic and boring when it comes to (crawl variations). \u00a0Hands and knees crawling with the head up to the horizon and the back like a silverback gorilla, hands and knees moving together is all you need to do\u201d \u201cIf you want to add load to it, pull a sled while you are crawling\u201d \u201cIf you really want to make a tremendously resilient athlete who does not stop or has no limits, you crawl with their lips shut, breathing in and out through their nose, for time\u2026 you are introducing them to gentle reflexive training and cardiovascular training\u201d \u201cPerformance is never about \u201cstrength\u201d it\u2019s about the nervous system. \u00a0It\u2019s always about the nervous system and there is no strength without the nervous system being healthy and efficient and feeling safe, so it\u2019s always about the nervous system and how the body\u2019s designed more than how you build strength in the weightroom and what your modality is\u201d \u201cRolling is truly a foundation of your gait pattern\u2026 if you imagine your body as an \u201cX\u201d rolling connects your \u201cX\u201d.\u201d \u201cMy biggest litmus test is how well can they roll\u2026 because if they can roll and look like a dancer, then they\u2019ll look like a dancer on two feet\u201d \u201cIf you go through your designed movement sequence, everything learns to do what it\u2019s supposed to do\u2026 the body dances together as one whole piece, it\u2019s not parts and pieces\u201d \u201cIf you can crawl forward for 10 minutes with your lips shut, nasal breathing without breaking stride, that would be fantastic\u2026. crawl with your lips shut. \u00a0If you can\u2019t get there yet, crawl with your lips shut, when you mouth pops open rest, and then start with your lips shut again and let\u2019s accumulate 10 minutes of nasal breathing crawling time\u201d \u201cIt is ridiculous just how effective just hands and knees crawling is\u201d @tim_sonofander Tim has been a personal trainer for over 20 years. He is an accomplished author and speaker and is known for streamlining complex ideas into simple and applicable information. He is passionate about helping people realize they were created to be strong and healthy. Tim has written and co-written many books on this subject including The Becoming Bulletproof Project, Habitual Strength, Pressing RESET, and Original Strength Performance. When it comes down to it, his message is simple yet powerful: We were created to feel good and be strong throughout life.