Program Design - Part 3

by Paul Chek |  Date Released : 03 Mar 2005

  • Step #1 - Improve structural alignment
  • Posture is the story of someone’s life/choices
  • The worse the posture, the more energy it costs them
  • Can’t race a car when the front end is out of alignment. Before you can push the system, you must align it
  • Length tension assessments – if it’s not tight, don’t stretch it!
  • “Blanket” approach stretching - tight muscles stay tight, loose muscles get looser (Bend and reach toe touch can reveal loose hamstrings OR loose low back)
  • Muscles are energy conductors of the body
  • Tune the body like you tune an instrument – only tighten/loosen the strings that need it
  • Rhythmical and A-rhythmical exercise stimulus
  • Low vitality pumping (chi cultivating) exercises – tai chi, Qi Gong, traditional yoga – cultivating ENERGY in the body
  • Anabolic Hormone response from exercise – Duration and intensity – most workouts 30-50 minutes MAX
  • Cardio and weight training together – different hormonal response. Two steps forward and toe steps back!
  • Shorten the workouts. Low volume and low intensity to begin with - then raise intensity over time, AS VITALITY ALLOWS
  • Anabolic stimulus, but don’t overload the system
  • Two short workouts better than one long one
  • Conclusion summary – length tension
    • Length tension relationships – structure
    • Program to suit energetic / stress level – start with pumping exercises
    • Stimulate the anabolic hormonal response without overloading
    • Eat right
    • Sleep right
    • Support digestive system
    • Get healthy for LIFE (not just for a few weeks!)
  • Seeing the unpublished side of fitness
  • Embracing the long term journey of true fitness
  • The responsibility of leadership and accepting the role of the “health care professional
  • This is not a job, it’s a way of life!

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Paul Chek

About the author: Paul Chek

Internationally acclaimed speaker, consultant and Holistic Health Practitioner Paul Chek, draws upon over twenty-eight years of experience in corrective exercise, high performance conditioning and integrative lifestyle management. Author of six books, over 60 DVDs and numerous correspondence courses and seminars, he has also developed four advanced training programs for professional development in the health and fitness industry. Paul is the founder of the C.H.E.K Institute, based in San Diego, CA which specializes in Corrective Holistic Exercise Kinesiology ( He is also the creator of the P~P~S Success Mastery Program (

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