Train for Decades, Not Days
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What is GOATA?
We unfold and develop our potential through movement.
To develop, focus on the system of GOATA movement.
What is GOATA?
GOATA = Greatest Of All Time Athletes
Studying babies, children, athletes, and people over 80 years old with little to no injuries, we asked a simple question:
How are they moving vs how are we moving?
Being injured on almost every part of my body from Muay Thai and Powerlifting, I thought having pain was normal.
When I found GOATA through my manager, I was hesitant to go all in. Lifting weights felt too good and I was afraid of losing my progress. Those gains were a mission to acquire and to backpedal would mean all my training was wasted.
Yet, I could see the value in the global laws of human movement. We have a blueprint and it was high time I started following it if I wanted to develop my potential and get out of pain.
These are those laws:
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What is a column?
You have 2 columns on your body. Your right side and your left side. The goal of a GOATA mover is to shift between those 2 columns as we walk, run, and throw. Do this by having your feet straight and your posture aligned.
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What is foot control?
Take a look at your foot. Do you see the 2 ankle bones on either side of your ankle (medial/lateral malleolus)? If your inside ankle bone is lower than your outside bone, your arch will collapse and lock up your joints.
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This is how achilles and acl tears happen. When the shin bone and the thigh bone move in 2 different directions, the knee joint suffers. To prevent wear and tear, adopting an inside ankle bone high behavior is important.
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Load the pressure
When running, our foot absorbs up to 7x our body weight on every step.
To load the pressure the correct way is to create a bow. To create a bow: bring your head over your landing foot. Your thigh needs to function like a spring; turning out to absorb force. Then, you'll be ready to transfer the pressure.
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Transfer the pressure
When a spring loads, it spirals to load, then spirals to release. Our lower body does the same. This action is called a corner. The pressure comes around the corner on the outside edge of your foot and releases. This is easy to see by throwing a baseball or watching someone run.
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Head Control
Head control is being able to shift your head from column to column as you walk, run, throw. In a slow motion video assessment we can see movement dysfunction from how coordinated your head control is.
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Back Chain Dominance
We live our lives, hunched and compressed. The people who perform the best and live the longest live differently than we do. If we adopt that way of living we will extend and enrich our lives.
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This is done through unlocking the back chain. From your heels to your neck is your back chain.
Stand up tall and push your hips back so that your tailbone is behind your head from an overhead view. Doing so lengthens your spine and pulls your shoulder blades into alignment.
The more you accelerate forward in space, the more powerful this tail to crown relationship needs to be.
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How lifting weights is affecting your walk
Lifting is a reverse movement. Look at a deadlift, if you want to lift the bar you cannot push your balance forward. You need to pull back. The more we teach our body to move this way the deeper the SAID principle will take over.
The SAID principle (Specific Adaptations to Imposed Demands) is:
When you put a stimulus on your body, your body will adapt to accommodate that stimulus.
As you impose the demand to stand up in reverse, your body will adapt to move in reverse.
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How your chair and your phone affect your walk
“When you see someone sit in a chair for 10 years, they become the chair.” - Ricky Stanzi
Bad posture is an epidemic. If you’ve ever heard your parents say “don’t make that face or it’ll stay that way.” They weren’t that far off. When you hold your body a certain way for long enough it begins to harden in those positions.
To counteract this, you need a suppleness routine.
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5 Steps to Reverse the Problem
1. Assess Yourself
By spotting your weak points, you can turn them into your strong points with the right exercises.
2. Create A Plan
Now that you know your weak points, you need to form a plan. Take those problems and build a roadmap to solving them. What would it look like if you solved those problems? Work backwards from the solution to find the answer.
3. Initiate and Adjust
As you implement your plan, you’ll notice some hiccups along the way. This is when you need to find modifications (support using a wall or a stick) to continue making progress. Then repeat steps 2 and 3.
4. Reassess Yourself
You won't know how much weight you’ve lost until you step back on the scale. Likewise, you won’t know how much progress you’ve made until you reassess. Repeat step 1 every 60-90 days.
5. Be Patient
I have been working on my movement for years. There are plenty of small changes you can make, but don’t expect to see all the options at once. The more you practice, the more you’ll find. That’s the beauty of it. You can ALWAYS get better. You have no limit. Only mental blocks you have yet to let go of.
What’s next?
If you’re anything like me, you love to know what’s the next step you can take to better yourself.
If you found this helpful, share it with who you believe would be interested.
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Belief is powerful. Believe you can change, and you will.
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Here is the post on my GOATA certification:
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Here are a list of equipment, supplements, and devices I recommend:
​My Top List of Equipment, Supplements, and Devices​
If you haven't already, grab the free book The 3 Proven Methods To Change Your Body​
Other Articles you may be interested in:
​The 5 Levels of Fitness Awareness (and how to get to the top)​
​3 Ways Breathwork Can Transform Your Training​
​Are You Functionally Strong?​​
​Subscribe to MoveMail to learn everything you need to know about Functional Mobility, Breathwork, and Heart Rate Training.
Until then, have a wonderous day and live an awesome life, my friend.
- Kyle
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Train for Decades, Not Days
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