When it comes to fitness, not all movement is created equal. Training for your specific needs, goals, and lifestyle is crucial if you want to move well and stay injury-free. Recently, at the First Responder Conference in San Antonio, I had the opportunity to learn from Sebastian Olave, a strength and conditioning expert, about the importance of developing a personalized movement plan. This approach has transformed how I coach and how I think about fitness for real life.
What is a Movement Plan?
A movement plan is a customized training program that focuses on improving your body’s ability to move efficiently, safely, and functionally in everyday life. It goes beyond generic workouts to focus on five key principles:
- Move Well – Prioritize form and technique, ensuring every movement is done with proper alignment to avoid injury.
- Move on Multiple Planes – Train your body to move in all directions, not just forward and backward. This enhances overall functional strength and agility.
- Move Explosively – Incorporate power movements like jumps and sprints to develop speed and strength that translate into everyday activities.
- Move Heavy Things – Build real-world strength by incorporating heavy lifting into your routine, which increases muscle mass and bone density.
- Move Continuously – Focus on endurance and stamina by incorporating sustained movement over time, like cardio or circuit training, to build resilience.
Why It Matters
Your individual movement plan is designed to meet your unique needs and lifestyle demands, whether you’re a first responder, an office worker, or an athlete. It ensures that you’re not just fit in the gym but functional in real life—stronger, more mobile, and prepared for whatever life throws your way.
This personalized approach also helps address weaknesses, prevent injuries, and keep you moving well as you age.
Thanks to the insights from Sebastian Olave, I’ve been able to help clients create movement plans that enhance both their fitness and daily lives. If you’re ready to start moving better and living stronger, I’m here to help you build a plan tailored just for you.
