L'entraînement naturel

A training session is a more or less long course or trip during which: Walking, running, jumping, progressing in quadrupedia, climbing or climbing, walking in balance, lifting and carrying, throwing, wrestling… and swimming (if possible). We will see on the following page the different places where it can take place, while respecting the 15 pedagogical principles of the Method. Pedagogy respects rules, some of which derive directly from natural doctrine (working in flexibility for example in opposition to work in stiffness) and others are dictated by experience (granting, for example, freedom of action to each as opposed to automatic, timed and standardized overall work).

The fundamental rules in 15 principles of enforcement

The first 12 principles are a way of doing things while respecting the laws of nature. The last 3 are specific to man in his way of respecting himself, rising, and respecting others.

1° Continuity of work

The session must represent sustained and continuous work, and not be cut off by moments of inaction, stops or immobility for no reason. The goal here is to develop general resistance, and in particular breath. This point is essential and should not be altered by complicated or technical explanations that would disrupt progress throughout the session. The vast majority of exercises are therefore carried out on the move and there is no absolute rest but only relative rest. And this in order to respect the rule n ° 2, the alternation of efforts, described below.

2° Alternation of contrary efforts

We manage to apply the above rule, continuity, following the natural rule of alternations: a moderate effort always succeeding a more intense effort. This succession of opposing efforts, as regards intensity, constitutes the two stages of any rhythm of work: effort and counter-effort. Thanks to a suitable pace, everyone can thus make an expenditure of effort in line with their possibilities.

3° Gradation of intensity of efforts

It is there, while respecting the 2 previous rules to manage the order of succession of the various types of exercises so that the expenditure of energy is increasing throughout the session. On the attached curve, which obviously remains schematic, and must be considered as an indication of what the general conduct of the session should be, we discover the succession of exercise families as well as the variations in cardiac activity that result from them.

4° Initial rusting and final appeasement

The session begins with a "de-rusting", activating the course of blood and breathing, and warming the muscles and joints. From a utilitarian point of view, it is important to accustom the organism to a sudden start-up, in order to be ready for any possibility of action in case of sudden danger. This "unraveling" is a series of short movements and rapid flights, all the more vivid as the constitution and development allows it, accompanied by a few jumps, extension of the arms, half turns … in order to play the main muscles at the same time as putting the heart and lungs into action. We can notice that in the child, at the end of school for example, the rapid flight is typical and is immediately followed by a short rest and then the activity resumes immediately in the form of play or other exercises. This de-rusting is not a classic "warm-up" as is often heard, with slow elongations, etc. that does not satisfy the instinct, especially of the youngest. The real setting, which at the same time has a powerful psychic effect and which makes them happy, is the sudden and short relaxation, the instant unleashing. Like a sparrow release! At the end of the session, after the final effort which is the most important, the appeasement consists of a very slow walk gradually increased as calm is restored.

Beautiful smiling girl having sport activities outdoors
Runner overcome obstacle by hands during extreme race in the boot camp
Soldier climbing monkey bars in boot camp
Young boy jumping over the log in summer forest
Man and woman jumping over the hurdles during obstacle course in boot camp

Previous Next

5° Dosage and individualization of efforts

The individualization of this dosage is ensured, even in collective sessions, by the freedom of action granted to each. The general dosage is managed by the duration of the session itself (from 30 minutes for the youngest children to 1 hour or more for adults) and the specific dosage is done by: – the adjustment of the durations of each exercise as well as by the pace of the latter (slow, medium, fast …), – by the number of repetitions, by the adjustment of heights, distances, etc.

6° Flexible work

Flexibility is one of the essential characteristics of performing natural exercises. Without it, no technical improvement is possible. It is necessary to free oneself from conventional movements, as we can see too often, executed on the spot, abruptly, uselessly, and which force certain muscles to contract falsely and without object.

7° Correct posture and ample breathing

Correct posture is characterized by: open chest, shoulders back and lowered, straight back, vertical neck, head raised; The belly is erased and the kidneys slightly hollowed out. This posture, which allows free and ample breathing is to be developed and must become natural in everyday life. It is also one of the characteristics of the beauty of the attitude. In addition, we must fight shortness of breath by violent and deep exhalations to drive away stale air and bring oxygen during the inspirations that follow.

8° Complete freedom of action even in collective work

The freedom of action of each one is essential to allow the individualization of efforts. For this it is necessary to proscribe all supervised training, any form of automatic or mechanical work to be performed by mimicry, by authority of a coach, a rhythm, a music … Only this freedom of action allows the best performance or improvement.

Six friends dancing, cheering on a green meadow near lake, being happy about vacation. Friends enjoying their time. Sunset background. Copyspace
Group of running children in park

Previous Next

Woman trail runner running on seaside hills
Kids playing and throwing colorful hoops on cones

Previous Next

9° Culture of speed and skill

The development of speed, which is a crucial element of strength, is obtained only through the attention of the monitor and constant effort of each. Speed is not only about quickly performing an action (a run, a climb, etc.), but also about reacting sharply to a signal or event, for example. Speed is above all mental, nervous before being muscular. Address is another essential quality that must be constantly cultivated. The precision and accuracy of the movements as well as the best performance, which sometimes requires technical improvement, must not disturb the primordial rule of "continuity" (cf: Continuity of work). Specific sessions can then be scheduled for these technical studies. Skill, like speed, is a quality that characterizes the natural gesture particularly well: the natural gesture is precise, skilful and flexible as seen above (Cf: Work in flexibility).

10° Correction of weak points

Particular attention will be paid to the weak points of each in order to choose the most appropriate exercises to combat them. The objective is to obtain the most complete development possible and not a capacity in a specific and limited field. To train complete beings and not specialists. This part is the most delicate because it requires from the instructor a great knowledge of the effects of the exercises, constant attention and special know-how in order to dose the efforts accordingly.

Hebertism: endurance in the cold
Happy fun man open hand arms take off face mask, put back. Covid 19 sick stop, lockdown end after ill. New normal safe life escape step, sun sky city fresh air breath joy, god love faith pray concept.
Cedar tree forest.
Young man during trial running workout
sun and bright blue sky with white clouds

Previous Next

11° Undressing – Hardening in bad weather

It is necessary to know how to make the most of the extraordinary vitalizing effects of the air and the sun on the skin. The lightest possible outfit (adapted to the weather conditions!) is therefore to be preferred. The undressing will be, like the rest, dosed in extent and duration, and freedom is also required so that everyone adjusts it according to his possibilities. Undressing also helps to develop the body's endurance to various aggressions. Resistance to cold, heat, weather, as well as pain, etc. are part of the general resistance. More broadly, it is actually the body's ability to maintain health in all circumstances. To resist diseases, viruses…

12° Free manifestation of the joy of moving

Natural work naturally leads to joy and enthusiasm as a result of the well-being and euphoria felt. This joy of moving must be able to manifest itself freely, especially in children, by shouting or singing. Small games or dances can sometimes conclude a session. A session performed without enthusiasm proves that an error has been made in the way of composing or in the dosage of the session.

Interracial group of kids playing at the park

Previous Next

13° Culture of qualities of action

The so-called qualities of actions are those that will allow purely "physical" qualities to be expressed in certain circumstances presenting a risk, a commitment or a danger. From a physical point of view, the work is the same to cross a beam 20 cm from the ground and 3 meters high. And yet it is obvious that it is appealed, moreover, to other qualities in the second case … The development of these qualities – courage, willpower, energy, composure, firmness, etc. – is achieved by:

  • The execution of exercises presenting difficulties and a certain risk or requiring to overcome one's fears (of falling, jumping, diving etc.)
  • The will to succeed in this or that exercise or performance
  • The example value of the coach etc.

14° Culture of altruism

The acquired strength must be guided, oriented towards a higher ideal. Everyone must think of their own strength as being able to be put at the service, and not to the detriment, of the other. Also, a spirit of permanent mutual aid will be maintained during climbing or balance exercises for example, cooperation when carrying collective or even respect for his opponent during defense exercises. Respect for the weakest, encouragement, advice, will be all vector to develop the altruistic spirit

Group of fit women crawling under the net during obstacle course training in the boot camp
emulation_372561991
Fit woman crawling under the net during obstacle course while fit people cheering in bootcamp

Previous Next

15° Culture of emulation and self-emulation

To achieve the best results, it is necessary to make an act of will. Awakening the taste for effort is greatly facilitated by working together because it naturally creates emulation. The instructor will strive to stay in the field of healthy emulation and not that of competition. The control of results, with rated performance is also a powerful self-emulation engine, each interested in its abilities and seeking to improve them by being able to measure its progress over time. (See the page "Control of results")