The MovNat Level 1 trainer certification is hands down the greatest way to not only earn the skill of teaching others Natural Movement, but also re-establish your own baseline movement ability, physical conditioning, and mobility.
The problem is that the process of re-connecting with so many diverse, seemingly complex/intimidating movements can be quite overwhelming. Especially if you haven’t been moving naturally in a few years, er umm, decades. The solution is quite simple. My uncle had a saying – what he called the “Six P’s of Performance” – that he took every opportunity to burn into my brain during the summers when I’d come labor (read: slave) away on various projects:
Proper Planning Prevents (Piss) Poor Performance.
What I’m going to outline today is a plan, an organized approach, to get you confident in your preparation leading up to the event – so you can show up ready to focus on learning and practicing instead of worrying about tests or doubting your own abilities.
Step 1: Commit
This may sound obvious, but committing to attending the certification is the only way to shift your mindset from “Interested, but watching from a distance” -> “Let’s do this!” All the rationalizations for why you “can’t” invest your time and money into learning how to improve and maintain the greatest asset you own; why you “can’t” re-connect to the child-like lightness and freedom you felt as you used to explore your environment with a sense of wonder, suddenly become impotent when you commit to the process.
If you are that hesitant in your ability to complete the requirements of the Level 1 cert due to injuries or structural limitations, start with a hands-on 1-day or 2-day workshop, or a multi-day immersive Retreat in nature. You’ll be able to deduct a portion of your investment in a workshop from the cost of the certification you attend at a later date.
Step 2: Practice, intelligently
Organizing the training process is key to efficient progress, and it as simple as
- knowing which movements you need to work on
- setting aside time to practice each week
- structuring your practice sessions (in a simple way) and
- staying engaged and tuned in during practice.
So. Let’s break this down.
1 – Knowing what movements you need to work on
First, you have to know what movements are in the level 1 curriculum. If you skipped step 1, you can find the general list here. If you’ve already pulled the trigger, you will have a downloadable, full color copy of what we call the “Progression Manual” in your account already. Open it, study it, and start experimenting. For coaching pointers, view the coaching videos that also become available on your account after purchasing a cert.
2 – Set aside time to practice each week
As a rule of thumb, we advise 20 hours of dedicated practice to get you where you need to be for the certification. Anything else you struggle with will be addressed at the event.
So, let’s say your certification is 3 months away and you have 45 minutes to practice, 3x per week. For example, you practice on Monday, Wednesday, and Friday each week.
That’s 36 sessions x .75 hours/session = 27 hours.
Great. You’ll be fine.
What if your schedule is so packed that you only have 30 minutes, 2x per week. No problem. Just give yourself enough time before the event.
40 sessions (5 months, 2x per week) x .5 hours = 20 hours
Perfect. And as you can see, MovNat practice can still fit in with other movement practices you already are committed to.
Can you enroll last minute, show up, and still pass? Sure. But, it’s likely you will need to send videos afterwards (you have 3 months after the event) and it’s also likely won’t learn/retain as much as compared to if you had shown up prepared.
3 – Structure your practice sessions
The key here is to plan and keep it simple. While it may sound most simple to just show up at the park and start playing, oftentimes during the initial stages of learning the effort of having to think hard about what you need to do is a major inhibitor – and a leading cause of skipped sessions for many.
Instead, let’s plan ahead.
In MovNat’s method we have 8 major movement domains: Ground Movement (including positions such as “kneeling” and transitions such as “get ups”), Crawling (a “low gait”), Gait (including walking and balancing), Lifting/Carrying, Throwing/Catching, Jumping, Climbing, and Vaulting.
Out of all those movements, you’ll likely find that only a few are extremely challenging for you. How do you know which ones? Go back to [1] and start experimenting!
Here are 4 common issues that are challenging (limiting factors) for many:
-Crawling (shoulder mobility/stability, torso stability)
-Balancing and Reversing on a 2×4 (foot and hip stability, whole body positon/alignment)
-Jumping and precision landings (power – the ability to jump 6 heel to toe steps away or 5 for ages 50+ – and impact control upon landing)
-Climbing (grip endurance – the ability hang for 30-45 seconds)
Now, before you say to yourself, “Everything is really challenging for me” please know that we all have weaknesses and coordination deficits. And they will all be addressed at the event. In this stage, its most important to find the obvious limiting factors, so you aren’t starting from ground zero. So, start by experimenting and compiling a list of 3-6 limiting factors.
Now, take those limiting factors and prioritize them in your training. This is what we call “Emphasizing” them. Start with a warm up of Ground Movement, as found in this video clip. Then, work on your Emphases. Then, put together a few other movements in a small circuit (what we call a “Combo”).
Here’s a 4 week, 30 min, 2x per week program as an example:
Week 1
| Warm Up | Emphases | Combo | Mobility |
| Ground Movement 5 min |
Foot Hand Crawl: 4x Forward 10 ydsBalancing: 4x Two times forward and reverse on 8ft 2×4 |
Deadlift x10 Hop to Neutral Landing x5 Hang x10 sec 3x through all movements |
Side Bent Sit x5 breaths/sideLong Sit forward fold x5 breathsStanding Overhead Wall reach x10 breaths |
| Ground Movement 5 min |
Forward (broad) Jump: 4 x 3 footstepsDead Hang: 4 x Max time |
Front Squat x10 Foot Hand Crawl x10 yds Tripod Get Up x 2/side 3x through all movements |
Flexed Foot Kneel X 5 breathsInverted Crawl Hip Lift X5 breathsDeep Squat Hold X10 breaths |
* For the Emphases movement, take 1 min breaks before repeating the movements. For the Combo movements, take as little rest as possible before repeating the sequence
Week 2
| Warm Up | Emphases | Combo | Mobility |
| Ground Movement 5 min |
Foot Hand Crawl: 4x Forward/Reverse 10 ydsBalancing: 4x Walking Deep Split Squat, 8ft 2×4 |
Deadlift x8 (heavier) Hop to Neutral Landing x10 Hang x20 sec 3x through all movements |
Side Bent Sit x5 breaths/side Long Sit forward fold x5 breaths Standing Overhead Wall reach x10 breaths |
| Ground Movement 5 min |
Forward (broad) Jump: 4 x 4 footsteps Dead Hang: 4 x Max time |
Front Squat x8 (heavier) Inverted Crawl x10 yds Tripod Get Up x 5/side 3x through all movements |
Flexed Foot Kneel X 5 breaths Inverted Crawl Hip Lift X5 breaths Deep Squat Hold X10 breaths |
Week 3
| Warm Up | Emphases | Combo | Mobility |
| Ground Movement 5 min |
Foot Hand Crawl: Inverted Crawl 4x 10 yds eachBalancing: 4x Walking Deep Split Squat, 8ft 2×4, forward and reverse |
Forward Jump x8 Backward Kneeling Sprawl x8 Hang x20 sec 3x through all movements |
Side Bent Sit Rotational Reaching x5 breaths/side Downward Dog Stretch x5 breaths Standing Overhead Wall reach x10 breaths |
| Ground Movement 5 min |
Downward (depth) Jump: 4×4 @ 1/4 height Hanging Forward Swing: 4×5 swings |
Deep Knee Bend Walk x10 yds Push Press Throw x10 Cross Sit Get up x3 3x through all movements |
Deep Knee Bend to Flexed Foot Kneel transition X 5 Inverted Crawl Hip Lift X5 breaths Prone Lying Neck Rotations X5/side |
Week 4
| Warm Up | Emphases | Combo | Mobility |
| Ground Movement 5 min |
Foot Hand Crawl: Inverted Crawl 4x 20 yds eachBalancing: 4x Forward walk to Cross Reverse on 2×4 |
Upward (vertical jump) x8 Backward Kneeling Sprawl x8 Hang x30 sec 3x through all movements |
Side Bent Sit Rotational Reaching x5 breaths/sideDownward Dog Stretch x5 breathsStanding Overhead Wall reach x10 breaths |
| Ground Movement 5 min |
Downward (depth) Jump: 4 x 6 @ ¼ heightHanging Forward Swing: 4 x 8 swings |
Deep Knee Bend Walk x10 yds Tripod Vault x10 Pivot Reverse x4 Cross Sit Get up x5 3x through all movements |
Deep Knee Bend to Flexed Foot Kneel transition X 5 Inverted Crawl Hip Lift X5 breaths Prone Lying Neck Rotations X5/side |
Note: This is an example short program for common deficits. Please note the practice session structure and subtle progression of difficultly that builds each weak and replicate for your own needs.
4 – Stay engaged during practice
This part is highly individual. Some people thrive upon structure, so they will be able to just follow their plan as written. Some people will need to approach it more playfully…meaning as long as x, y, and z get accomplished the order doesn’t really matter. In fact, many people are successful in practicing in small doses throughout the day instead of a block of time. That’s fantastic (but you have to have the discipline to actually do it all!). Experiment and figure out what type of settings and practice style suit you best. Your practice time should leave you walking away refreshed and excited for your next session.
Step 3: Get Feedback
We all know the upgraded saying of the old saying: “Perfect practice makes perfect.” While your practice doesn’t need to be “perfect” it is important to know how well you are practicing your technique. If you are way off, your training can be highly inefficient at best or counter-productive at worst. Find a local MovNat Certified Trainer and enroll for a session or package of sessions so you have a trained eye to give you meaningful feedback.
Step 4: Show up, Enjoy, and Pass!
Showing up prepared will ensure that your certification experience is a satisfying and enjoyable one. You’ll be ready to fine tune your foundational movements, enjoy learning the art of teaching others, and practicing breaking structure and engaging yourself and your peers through play. And, upon passing, you’ll be confident in your earned abilities and proud of your accomplishment!
Get Started With Natural Movement Fitness – TODAY!
The MovNat Level 1 Certification is your entry point into the world’s official Natural Movement Fitness program. It equips you with the knowledge, skills, and methods you need to transform your movement & fitness and build real world capability from the ground up. You’ll learn not only the movements in the official MovNat curriculum, but also the methods to apply those movements to your unique needs, goals, and circumstances.
Over the last twelve years, MovNat has helped thousands of people from all walks of life restore their natural abilities and lay a foundation for a deeper, lifelong movement practice. We are the original, official, and only Natural Movement® Fitness certification, with thousands of certified professionals and dozens of MovNat Licensed Facilities all around the world.
Whether you’re completely new to Natural Movement Fitness, or a seasoned veteran looking to expand your skillset, the MovNat Level 1 Certification is your launchpad to a deep understanding of natural human movement, how to integrate it into your training and lifestyle, and help others do the same.
Want to get started at home? Start today with our MovNat Level 1 Fundamentals E-Course
