Beyond Biofeedback Book

Beyond
Biofeedback
The Four Levels of
Intuitive Training
By Logan Christopher
DISCLAIMER
The exercises and advice contained within this book may be too strenuous or
dangerous for some people, and the reader should consult with a physician
before engaging in them.
The author and publisher of this book are not responsible in any manner
whatsoever for the use, misuse or dis-use of the information presented here.
Beyond Biofeedback: The Four Levels of Intuitive Training

All Rights Reserved.
Original Copyright 2011 by Logan Christopher
No part of this book may be reproduced or transmitted in any form or by any
means, electronic or mechanical, including photocopying, recording, or by
any information storage and retrieval system, without permission in writing
from the publisher.
Manufactured in the United States of America
Published by:
Logan Christopher
Medford, Oregon
www.legendarystrength.com
Table of Contents
Introduction
The Gym Movement Protocol
Starting with Biofeedback
Other Forms of Biofeedback Training
How I Moved Beyond Testing
The Benefits of Biofeedback Training
Beliefs
10
What is Intuition?
12
The Levels of Competency
14
The Four Levels of Intuitive Training
17
Level 1 - Beginner
18
Level 2 - Testing
20
How to Test Correctly
22
Testing Movements
25
What to Think About During Testing
26
Even More Test Options
27
Verify the Testing
28
Level 3 - Feeling
29
Level 4 - Knowing
32
Timelines
34
Copyright 2011 Legendary Strength
www.LegendaryStrength.com
Introduction
Hi, I'm Logan Christopher and this is Beyond Biofeedback, the Four Levels of
Intuitive Training. I want to give you an introduction and tell you about what
we're going to cover in this manual.
This manual, along with the accompanying DVDs is for two groups of people. A
lot of people that are reading this are familiar with biofeedback training and
they want to take it to the next level, literally levels three and four that Ill be
talking about. Then another segment is people that have never really done the
biofeedback training. Theyre starting from ground zero. If youre in this
category, youre going to learn all the steps you need to do in order to get to get
started and go beyond. Either way youll find a lot here. Now a bit of the back
story on how this system developed.
I want to tell my story, how I got involved in doing the biofeedback training in
the first place because its instructive. I first heard about it back in March of
2010 from Adam Glass. When I first saw it I didnt pay much attention and
dismissed it. Then a little bit later I heard more and realized what was going on.
I started looking more deeply at it. In fact, the whole concept made intuitive
sense to me. Thats important because intuition applies outside of just doing
physical training. By doing these sort of skills youre actually going to train
your intuition and well talk about everything that goes into that, including
what it is and how that can factor into many different fields.
But this idea made sense to me. Your body knows what is good for it and that
by paying attention to your bodys biofeedback, the signals its giving you, then
you can get better results in your training and of course in anything else that
youre doing. The method I heard about was the Gym Movement Protocol which
was put together by Frankie Faires and Adam Glass has been one of the
strongest proponents of it.
The Gym Movement Protocol

The Gym Movement Protocol encompasses three main different key concepts.
Of course the main one is the testing. Using the biofeedback training itself to
find what given exercises you should be doing. Going beyond the testing itself
is what this course is all about.
Another point of the Gym Movement Protocol is the Elements of Effort. This is
contrary to so many of the training systems out there where you get out of your
workout what youre putting in. In other words you have to work hard. Some
say you have to work so hard that youre lying on the floor after the workout.
But in the Gym Movement Protocol you dont even want to go to the point of
tension or to the point where your speed slows down. It makes everything you
do much easier. Yet at the same time you make progress on it, in fact better
progress and lessening the chance of injury. Now this flies in the face of what a
lot of people know and believe about training. So it does take some adjustment
for some people that have been training hard for a long time to really get this
point. The basic idea is to keep things easy.
Theres also the Movement Model and this is how you break down different
movements for your specific goal. This includes specific, component specific,
contra-specific and non specific.
These three things, biofeedback testing, elements of effort and the movement
model, are the main components of the Gym Movement Protocol. I have studied
with Frankie and Adam and learned a whole lot from them. Much of what is
here Ive learned directly from them. And at the same time it has led me to
study some of my other sources to come up with more information, in efforts to
improve upon it.
The important thing to know is that theyre not the first people that ever came
up with the concept of biofeedback training, but what theyve done is theyve
taken it and built it into a system. Systems are very important because people
can follow systems. Few people can follow vague ideas. Fewer still can grasp big
disjointed ideas and incorporate them into an actual system. Thats what
Frankie has done with this. So a lot of credit goes to him and you should
definitely check out their products as well.
Starting with Biofeedback

After learning a little bit about the system, and finding it made intuitive sense
to me, I started doing the testing. However, early on it was hard for me to feel
the difference in the movements. I wasnt sure I was doing it right and it took
about a month of training with this before I felt like I got it. Now whats
happening here during this time is that I was sort of disconnected from my
bodys own signals. It was hard for me to read exactly what was going on, but
by training for just a month I started to get better at feeling it and do it easily.
Other people may pick it up immediately and other people may take even
longer. Some people I believe are out there that give up because it never seems
to make a difference with them.
Heres the thing, different people have different primary representational
systems. This is a concept that Ive learned from NLP. There are three primary
representational systems; visual, auditory, and kinesthetic. That is people that
primarily use their sense of sight, sound, or touch and feel. Of course everyone
uses these to some degree but everyone has a primary sense as well.
Im a very kinesthetic person and a lot of people that do physical training and
enjoy doing it are kinesthetic people. This is because they enjoy the feeling of
the movements. So the thing is here that being a kinesthetic person may help
because youre going to be in tune with your bodys signals.
However, if you have not listened to them for a long time, by not paying
attention, you may get disconnected from those feelings. My entire life before I
never really paid attention to how my body the signals my body gave me during
the exercises.
If you stop paying attention to signals they dont come as easily. So it took a
while for me to build them back up, through paying attention, so that I was
able to get clear signals once again. I started out kinesthetically disconnected
from it. With time this got hooked up so I was able to do the testing and do it
very easily. And with further refinement you move beyond that level into the
next levels that well be talking about.
There was an evolution here. I didnt hear about testing and all of a sudden
know all the secrets to it. But over time, with more study, practice, and further
refinements I have improved. Nor do I think Ive arrived at the end point, but
instead there is much more to do.
Other Forms of Biofeedback Training

In my studies Ive realized that biofeedback training is not new. The Gym
Movement Protocol, the specific range of motion testing that they use, is new
and as I said a systemized process of it. But these concepts have been around
in different formats for quite some time. Here are some examples of that.
A lot of people have heard of Olympic athletes and different people at the higher
levels of competition using some sort of biofeedback training. One commonly
known method is testing the pulse every morning when they wake up. Once
you get a baseline with this, which of course you want to write it down, then as
youre doing your training, if all of a sudden your pulse is up around 6-10
beats per minutes in the mornings, then that means youre working too hard,
that youre overtraining. So you want to ease back at that point. That is the
form of biofeedback training because youre listening to the signals your body
is giving you.
Theres plenty of other methods that people use too. An old book called the
Muscle Response Test (MRT) from 1979 says:
You can even use MRT to check on such intangibles as the exercise
program youre using to achieve a better physical condition.
Should you be doing pushups? Test yourself before and after. Are you
doing too many of them? Test yourself after 10, 25, 50 or whatever the
numbers in your routine. The same goes with jogging or running. Maybe
one mile is what your body requires. Two miles might be fine but three
too stressful at this particular time. MRT gives the answer.
The Muscle Response Test that theyre talking about is a form of applied
kinesiology which comes from George Goodheart. Hes known as the founder of
applied kinesiology. Its traditionally known as a muscle test. Though I would
say its really an energy test and well talk more about that later.
In the standard muscle test two people are required. Both are standing and
the testee holds his or her arm out straight parallel to the ground. The other
person then applies pressure on the wrist to find if the testee is strong or weak.
This is a form of testing you can use for the exercise. The major problem with
this is that it requires a second individual to use.
You also have Joe Weider and the Instinctive Training Principle:
Eventually all bodybuilders instinctively attain the ability to construct
diets, routines, cycles, intensity levels, reps and sets that work best for
them.
I was doing some research on Joe Weider and I came across this quote from
Shane Giese that I really liked.
Too many problems are caused by people listening to words written
down on a piece of paper instead of listening to their own body.
This is referring to following a program to the letter from a magazine, book, or
DVD, rather than listening and knowing what they should be doing themselves.
Its also a sign of abdicating responsibility. You can look at those sources to get
ideas to model but really the final answer should come from within.
From Joe Weider in one of his books:
You have to go beyond the basic principles of bodybuilding and find out
what really works for you. You must develop your own instincts just as
you develop your muscles and learn to listen to them. Sure, you have to
train hard, but it wont do that much good unless you also train smart.
Joe Weider had the Instinctive Training Principle that says over time you
develop your ability to know what works best for you as an individual. The
truth is every single person is different so you cant follow exactly what
someone else does to get the same results. This holds true in physical training,
nutrition and much else.
If this individuality is not true then people would be able to get results a lot
better because theyd look exactly at the champions program, do exactly what
they did and then get the same results. It doesnt happen that way. Were all
individuals, different things work better or worse for us. So you need to find
what works best for you. Biofeedback allows you to figure that out the fastest
way possible.
How I Moved Beyond Testing

Once I started doing the testing as laid out in the Gym Movement Protocol, that
led me through a series of coincidences to the current mentor Im studying
under, Dr. John La Tourrette. He is a master trainer in martial arts, NLP and
many different things. One of which is energy medicine, including the energy
testing spoken about earlier.
The important thing to note is by practicing those skills, testing other people
and yourself, you are learning how your body responds. Youre building
awareness. Youre training your intuition beyond just the testing.
The ultimate level of this is what Doc, as hes known to his friends, calls the
Psychic Barometer. This form of testing is all done inside and it automatically
happens by having a rising or falling feeling. Basically your energies are moving
up or going down, answering whether something is good for you or it is not. He
has a five DVD course out on that which is a very, very good course. If you
want that then contact me and I may be able to hook you up with a special
deal on it. This ability must be trained in order to be accurate and effective.
And you cant start there, just like you cant start at Level 4 in the system here.
By now you should see there are parallels between this and the advanced levels
of intuitive training. By learning these other energy secrets and a wide range
of forms of testing it led to further increase my intuition and being that
building strength is one of my primary aims I sough to apply it all in the gym.
With practice and refinement it led to the system now in your hands.
That covers an overview of everything, how I got from my start to where Im at
right now. I dont think Ive reached the final level. Im not fully arrive at level
four right now but there are parts of that and well talk a lot about that as we
get into the specific levels.
The Benefits of Biofeedback Training

Why should someone use biofeedback training? Well there are some pretty lofty
promises that come with it. One is that you have faster progress. Now of course
everyone that is strength training wants this. They either want to change the
look of their body faster or they want to be able to hit their strength goals.
Biofeedback training points you in the direction of the exercises you should be
doing in order to hit your goal. It allows you to often times train the exercises
more than you normally would under standard workout programs. This leads
to faster progress.
It also promises that youll get no injuries in the gym or at least dramatically
reduce the chance of injuries. By only doing movements that are good for your
body at a given time, then youll never hurt yourself. If youve ever hurt yourself
in the gym before youll realize it seems that it happened out of nowhere.
However, if you were tuned into the signals your body was giving you, then
youd know you need to stop far before that happens. This isnt full proof, but
there is a huge difference.
If you ended up doing an exercise that tested very poorly for you, Im not saying
youre necessarily going to get injured but the likelihood of that is much higher
than with something that happens to test really well for you. That is another
key component. And of course that goes along with the faster progress because
if you dont get injured, youre able to make faster progress. Youre not
sidelined from your training for some time waiting for an injury to heal.
Another bonus of biofeedback training is that you can work much easier. You
dont have to work nearly as hard in order to hit your goals. Now some people
are a little bit masochistic, they enjoy the pain of training and that can be fun
for some time. There is some benefit to training that way. There is something to
be said for mental toughness and so every once in a while I think thats a good
thing to do. However, overall you want to make things as easy as possible. If
you work easier, that allows you to do more work which in the end means more
progress. Studies have shown gains came with weights that were small
fractions of max intensity, even around 10-30%. Of course, there is a point of
diminishing returns if you go too easy.
You still do have to put in the work, you still do end up sweating and
everything but it is much easier on the body. You dont have to train to failure,
you dont have to train beyond failure. In fact if you go to failure youre going
too hard. This is what the elements of effort is all about.
Of course it is not surefire. Just by doing biofeedback training youre not
automatically going achieve your goals without working. You must have the
other master keys of training. You need to understand how progression works;
you need to understand good exercise selection, how to do exercises, many
other components on top of listening to your body in order to get the best
results.
Also the testing can misused. You can use the wrong tests. You can do the
tests wrong. You can influence the test results even without trying to. If you do
any of these you will not get the best results. Well talk about all that and how
to make sure that youre doing the testing in all the levels correctly and how to
not have any of these problems.
When you start out the testing may take a little time but soon it becomes quick
and easy. Of course at the upper levels beyond the testing youre going to save
time because youre not going to have to do the physical testing or not have to
do as much of the testing.
Also youre going to have better body awareness and with that comes better
body control. So once you get to primarily level four youre going to be much
more aware of your body and this is going to help not just in training but in
other areas of your life. In short, the better you get at testing and the further
you climb in your intuitive training ability the more benefit youll find.
Beliefs
Now a key point of the biofeedback training is your beliefs. Belief can both help
and hinder you. If you have the right beliefs, if you believe that this is going to
work, youre going to get better results from it. I have a hypothesis that many
training systems work for some people and not for other people for two reasons.
One, because of the individuality that people have. Thats a given. But also
because certain people believe that system works better for them and belief is a
very powerful thing.
It can make dramatic changes. Pentecostal people at churches have drunk
poison that should kill them but they believe it wouldnt because they have
God in them. Because they have a belief theyll be safe, they remain unharmed.
Another example that is equally crazy is in a study of people with split
personality. In one such person they had a personality that had diabetes. In
another personality, of this same person they did not. This is proven through
testing done by doctors. One personality had diabetic level insulin problems
but when the other personality was in control their blood sugar and insulin
levels were normal. If the beliefs held in one personality as opposed to another
can have this dramatic of a change on the body chemistry of a person, just
what can they do for your training?
Belief has huge impact on it, far greater than most people realize. So by
believing that the system works, that its going to provide faster progress and
its going to eliminate the risk of injuries and its going to be far easier youll
gain those benefits. At the same time biofeedback training works on its own.
Its not merely a placebo effect. But by having your belief backing it I think it
will work even better.
But if you dont believe its going to work it wont work for you, it may not. This
is the flipside of the same coin. There are some high level trainers that when
they heard about the biofeedback training they gave it a try but it didnt work
for them. Let me give you a reason why this may have been. They had
secondary gains for the system failing. Secondary gains is an idea that comes
from psychology that if a person is trying to do something but they have greater
reason why they dont want to achieve that, and this can be completely
subconscious, then it wont work for them.
10
In this case the secondary gain is they have to change. Flip their entire training
and their entire experience upside down. Change their business and what they
do for clients. For these people because that secondary gain was so strong they
needed to confirm to themselves that it didnt work. They didnt want it to work
and for that reason it didnt work. So for some people biofeedback training may
not work but theyre stopping it from working. These techniques will work for
anyone if they give it the time to work, if they actually do the steps correctly.
An experienced trainer may be necessary to help out but in many cases, but
most people should get it easily once theyre pointed in the right direction.
So if youre sitting on the fence about this, all I want you to do is suspend your
disbelief. Just take it and put it behind you. Try the system out. Try working
with it for at least a months time and really get into it. During that time believe
that its going to work. You need to work with it in order for it to work for you.
By doing this youll get far better results and the more you believe in the
system I think that even greater results youre going to get.
The promises of biofeedback training are big. So you owe it to yourself to try it
out and prove that theyre true for you.
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What is Intuition?
Weve been discussing intuitive training, but what is intuition? A lot of people
have unclear ideas of what this actually is and so by defining the term we can
give you a better idea of what it is and how you can work up to it. Intuition is
likened to the sixth sense. Now we have the five primary senses, seeing,
hearing, smelling, tasting and feeling. And feeling can actually be split into
several different parts. You have the tactile sensation of touching something.
Feeling also goes along with your emotions.
When it comes to the sixth sense, theres quite a few different ways of talking
about it. Theres the psychic sense where Im picking up thoughts with
telepathy. Most people have at least once in their life experienced this for
themselves, often much more than once. Theyve also done studies on this that
its proven to exist. Theres so much research out there yet many people still
dont believe it. Some scientists dont want to look at the real data thats out
there. You can pick up information from other than your five senses. But thats
not very important for what were doing here today.
That is part of intuition, but another part of it is that you have the
subconscious mind. The subconscious mind takes in all the data around you
all the time. It processes far higher amounts of information than your
conscious mind can possibly handle. People under hypnosis have been able to
regress to a time in their childhood and been able to describe complete details
as if they were there in the moment. The subconscious mind takes that data in
and it stores that there permanently.
With intuition when you have someone in any sort of field, for example a doctor
who does emergency operations, they have all this experience leading up
through schooling and through all the different work theyve done on patients
in the past. So their intuition may tell them what they need to do at the crisis
moment because they have all this subconsciously stored data. Theyre able to,
without consciously knowing why, to know the right step that they need to
take. This data can be accessed in a split second and once again it may not be
conscious at all. All of it can be done on a subconscious level but then it gives
them the conscious idea of what they need to do in order to do things right.
When we talk about physical training, its really the same thing. If you look at
most of the top people, the majority of them out there they dont necessarily
train by a set routine. Instead theyre doing intuitive training. They may not
have gone through all the steps as Im going to show you here, but theyre
12
guided by their intuition.

Now how is this possible? Its because they have trained for years. They
probably started off with routines that they read out of books, DVDs, got out
magazines or received from a coach or trainer. They learned all these different
exercises. They found out what worked for them. All this in the end is guiding
their intuition. All that data is getting stored so they know what works for
them. They know what works for their body and so after 20 years of training,
theyre able to figure out what works best for them. This is a form of intuitive
training, though its not nearly as exact as what Im going to be showing you in
this system here.
Another part of intuition is having hunches. Basically this is when you have an
idea that comes up from your subconscious. You dont know where it came
from but it gives you an idea of what you should be doing. This can apply to
training too. Lets say an idea to try a new exercise out, to try a variation out
that may work out really well for you, pops into your mind. Where did it come
from?
Once again its informed by your intuition and that comes from all the previous
practice youve done. So if youre just starting out its going to be hard for you
to be intuitive right from the beginning because you have no data from which
to work from. But if youve been training for many years then youre going to
have lots of data there. Either way what youre learning here will speed up your
progress.
13
The Levels of Competency

Many people have seen this, many people havent. These are the levels of
competency, the levels of learning that everyone goes through as theyre
learning new things. You have:
1. Unconscious Incompetence
2. Conscious Incompetence
3. Conscious Competence
4. Unconscious Competence
This first level, unconscious incompetence means you dont know that you
dont know. If you have been doing training but never heard of biofeedback, not
aware that your body gives you signals that you can follow in order to guide
your training, youre at this level. If youve never done any testing before youre
at this level. Youre not aware of what you dont know. Now this is how most
people go through life in many different areas and thats fine, because you cant
be good at everything. But this is just the starting level.
Its really easy to move to the next level. Conscious incompetence means you
know that you dont know. If youve never done any of the biofeedback before,
now you at least realize that you have no clue about it. So its easy to jump to
this level and from here its fairly easy with some practice to get to the next
level, though this does depend on the difficulty of what youre attempting to
learn.
That is conscious competence. Meaning that by working with it, by thinking
about it, by doing it youre able to get to a level where you can confidently do it.
Recall that whole month period I talked about where I wasnt able to really feel
it. It took a month before I felt like Ive gotten it. That was going from conscious
incompetence to conscious competence. So it didnt take all that long in
training with it to move to the third level.
Also realize that in each of the Four Levels of Intuitive Training youll have to go
through the four levels of competency. There are several steps in the ladder you
have to climb and several different ladders to climb.
14
From there we go to unconscious competence. This can be likened to driving a

car. When youre first going through this youve never done it before, you have
no clue how to actually do it. Then you start to practice at it. Youre
incompetent at it, youre making all sorts of mistakes, your parents are yelling
at you because youre doing things wrong, but then after practicing it for a
while then you get it and youre able to do it. But for awhile youre still thinking
about everything you have to do early on. With more practice it becomes
completely easy to do. You dont even need to think about it anymore. You can
be doing something else entirely and youre able to do it fine with no problem.
Youre doing it unconsciously.
Most people recognize this as the final level. But there is actually a level beyond
that and most people arent aware of this. The thing is with unconscious
competence, many people in the top levels theyre at this level. Theyre able to
do things so easily. However, its unconscious for them. They have no clue how
theyre actually able to do it. Its completely unconscious to the point where
they cant bring it out, they cant tell you how theyre doing it, they cant teach
you how to do it.
The level above unconscious competence is the trainer level. In unconscious
competence youre able to do it without thinking about it. Its being done
automatically by you. Above that youre just at that skill level, but youre
conscious of your unconscious competence meaning you know the steps you
took to get there. You know how you can actually teach other people. So this is
a whole other level and from here youre sort of starting over again because you
can begin to expand into new realms with it.
Now these arent just black and white zones. Its a sliding scale of where youre
at with them. For instance, with this manual you may have conscious
incompetence in all Four Levels of Intuitive Training but if youve never done
the testing you dont have any competence in them. Awareness without the
training wont do you much good. Plus depending on how far you drill down
into the techniques you may be great at one aspect, doing it automatically, but
still having trouble with another.
I wanted to give you this model here because its important with what were
working on. Here is a breakdown of how you may go from through the levels of
competency along with the levels of intuitive training.
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1. Unconscious Incompetence - Beginner

2. Conscious Incompetence - Awareness of biofeedback training.
3. Conscious Competence - With some practice you can do testing correctly
4. Unconscious Competence - You can do testing easily, and youre now open
up to the next levels.
5. Unconscious Incompetence - Many who do biofeedback training well are
unaware of these higher levels.
6. Conscious Incompetence - With this manual you have awareness of the
higher levels of intuitive training.
7. Conscious Competence - With some practice you can do Level 3 correctly
(Dont worry well get to that soon)
8. Unconscious Competence - You can do Level easily, and youre now open up
to Level 4.
9. And so on.
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The Four Levels of Intuitive Training

Now that weve covered all the foundations its time to finally get to what the
four levels of intuitive training are. I want to cover a lot of details on each one
of these. This includes what they are, how you apply them, how to do them and
how to get to the next level.
1. Beginner
2. Testing
3. Feeling
4. Knowing
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Level 1 - Beginner
The first level is the beginning level. This is basically where youre starting at.
This is the unconscious incompetence. I also call this not testing, not feeling,
not knowing. This is where youre oblivious to everything discussed in this
course. The greater amount of people out there that do physical training, this is
where theyre at.
We were talking about Joe Weider and his instinctive training principle earlier.
Heres a little more of his book which is important.
I have developed a technique for evaluating bodybuilding progress called
the Weider Instinctive Training Principle. Essentially this principle
involves gradually learning how to interpret your body, the biofeedback
signals until you develop an intuitive sense, an instinct, of what is or
isnt producing good results in your body. It takes a year or more to
become adept at instinctive training, but once mastered this technique
will dramatically accelerate your progress rate.
In the beginning, every bodybuilder should stick pretty much to the
basics. When you are starting, you cant train according to how you feel
because you have no idea what correct training feels like. That takes
experience. The trick is to master the correct training techniques, get
used to how working out this way feels and then you can begin to rely on
feel or instinct to guide you. What will make the difference in your
bodybuilding success is the degree to which you have been able to utilize
your own instincts and feelings.
Of course hes talking about bodybuilding there but it works regardless of what
your physical goals are. What hes really talking about here is going from this
level to levels three and four, skipping over level two. It takes that experience
were talking about, building up that subconscious stored data from doing
different routines, feeling out your body, feeling what its like to work out.
Building up your data to pull from intuitively so you know what works for you,
what feels good and what doesnt.
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He said it takes a year or more of training and of course this is going to depend
on how consistent you are with training. It also depends on if you have an eye
towards developing that intuitive sense or if youre just going through your
workouts. This is also what all those top people that do intuitive training are
doing. Theyre going from the beginner level to feeling and knowing, skipping
over level two.
However, testing is a way to fast track this progress and its a way to get better
in touch with everything here. Youre able to get faster results doing it. So you
dont need to begin with just doing training routines that are written as people
have them, but by using the testing you can develop your own and fast track
this intuitive sense.
Frankie Faires calls the biofeedback training in the Gym Movement Protocol a
way of informing your intuition. Youre building your ability to go to these
higher levels by doing testing. By building in that experience, youre able to go
to the higher levels if you want, but testing is the faster way to get there.
However, there is an important point that you may have to take into account
before you go onto these other levels. If you do years of training and do it in an
opposite manner of what were talking about, like all those people out that train
really hard, now were showing a way to do it much more easily. To quote Yoda
in Star Wars,
You must unlearn what you have learned.
So all that experience can lead you in one direction when maybe the better
answer is in another direction. The same thing happens frequently with
science. People go off the wrong hypothesis, a wrong theory from far back and
they can get pretty far with that, but at that point theyre just really
discounting other data because they dont want to get rid of this hollowed
theory that they had in the past which actually turns out to be wrong. Same
sort of thing can happen here. So sometime you have to unlearn some of your
experience in order to make better progress in the long run.
Its easy to jump right into the next level just by deciding to do so. Once you
learn how you can move to Level 2 instantly.
19
Level 2 - Testing
Now lets move on to level two, testing. First Im going to talk about why the
testing works. Generally the testing thats used, whats advocated in the Gym
Movement Protocol, is some form of range of motion test and were going to get
into the different variations of that you can use in a moment.
The basic idea is that all movement is tied together. So if youre doing one
exercise thats going to affect your movement, because everything in your body
is connected physically, neurologically, energetically and everything, that one
movement with a completely different part of the body can affect the movement
of another body part. When I say good movements this means movements that
will help you, that are good for your body at that given time and day. This can
change from day to day. They can also stay the same, depending on many
factors. What happens is when youre doing good movements what this does is
it basically opens your body up, it makes all your movement better. So your
range of motion, testing flexibility, not extended range of flexible but getting to
the point where theres tension, that improves after a good movement. By doing
good movement it opens you up.
Contrast that to a bad movement. What this is going to do is its going to
constrict your body, its going to tighten you up. The reason it does this is for
protection. By going into the fetal position for instance which people sometimes
go into when they get really frightened or are hurt, theyre in this completely
constricted position. Theyre not opened up, but theyre closing in over those
important points of the body. Their body is protecting itself by contracting the
movement. So if you do a bad movement, something thats not good for you to
do at that time, your body is going to want to contract. Its going to slow down
the movement that it has. This is the idea on how and why the testing works.
Of course you may be thinking you want to get stronger with the different
exercise that youre doing. What does increased flexibility have to do with that?
So you may want to use a strength test and we talked about the muscle testing
that is traditionally done. But there is a correlation between the different tests.
20
A good exercise is going to leave you strong as well as having a greater range of
motion. If youre doing exercise that makes you weak its going to also constrict
your range of motion. Im not talking about doing exercise until you have
nothing left and then cant hold your arm up. Thats not what Im talking
about. By doing something as simple as the movement patterns of an exercise
a couple of times and if its a good movement for you, youll test strong. If its
not, youll test weak. If its a good movement for you, youll have greater range
of motion. If its not, youll have lesser range of motion. If you do the tests
properly the results will match up. Plus every movement affects the body
globally, meaning all over. So it doesnt matter what form of testing you use, its
going to have the same correlation.
Another key point is that the body is trained to give signals and this may be
why its hard to do in the beginning. It can also be trained out of yourself
through neglect. But by practicing the biofeedback training, by practicing the
testing, by believing that its going to work for you, by really wanting your body
to give you better signals, I believe that the signals are actually going to
improve. You increase your awareness and confidence in the testing because
you get better at it.
There are some people that when they try the testing out they complain that
theyre getting no difference. It may take some time in training the body to give
a better signal to you through the testing and this will come with practice, time
and believing that it will work. Once again it may take a little time to get there
but really put in that time and youll get great rewards from doing so. While I
said it can be trained to become better and more clear its also the natural order
of what the body does.
Unfortunately testing isnt full proof. It can also be thrown off and theres a lot
of things that can do that. Im going to show you all the different ways of
testing, how to do it right, what to avoid and the different things you want to
test and more.
21
How to Test Correctly

Now the most common form of testing that is used as proposed by the Gym
Movement Protocol is the range of motion tests. The most common ones of
these youll see are the toe touch and the shoulder reach. The toe touch is
where you bend over and see how far you can go. In the shoulder reach, you
stand and reach up and back until you feel the tension in the shoulder.
Now the key point of this is that you are going to the point of tension. Youre
not going to your complete range of motion and this is what screws up many
people in the beginning. Some people dont feel it right away. It took me about a
month to get used to it. Part of it was this reason. Am I really feeling the
tension yet? Is that it? If youre disconnected from knowing where tension is in
your body and this may happen a lot if you practice of high tension techniques.
Or that could possibly helped you because then youre more aware of the
tension. Different factors can come into play of knowing where that point of
tension is and this isnt something thats not always so easy for people to feel
right away. It does take a little practice. Only by experiencing it with awareness
do you realize your levels of tension and where you feel them.
Another important point is that you need to do the test the same every single
time. If you do it differently, if you have different body positions, different
breathing, then you are effectively doing a different test. By doing so youre
going to get a different test result and thus its inaccurate.
There are many different ways you can play with this. It doesnt really matter
how exactly you do it except that you do it consistently for yourself. I will
explain what I do exactly.
My preferred range of motion test is the toe touch, because its the one Ive
done the longest. I get my feet touching each other. If you test with feet
touching one time and a foot apart another youre going to have different points
where you first feel the tension.
I keep the knees loosely locked. Theyre not locked out straight and rigid and
theyre not bent. Youre going to get very much a different test if you have them
locked versus if you have them bent. You feel tension completely differently so
just make sure you do it the same each time.
22
Another factor is the speed of your movement. If you go into this movement
very fast youre not likely to feel the first sign of tension until youre used to it.
Once youre used to testing youre going to be able to do the testing more
efficiently, more easily for you and to get correct results, but when youre
starting out, slow it down.
You have to keep the same stance and body posture. Where you look can
change up the test as well. I prefer to keep my head and eyes neutral as I do
the test. If youre looking at where you reach to you can throw off the test if you
want it to be better or worse. Best to keep it as blind as you can. In fact closing
your eyes can assist in your feeling the tension better. Close off some stimuli so
you can focus more on another.
And the last thing you want to look at is your breathing. If you hold your
breath youll not go as far because you tighten up when you hold your breath.
To recap here are the main points:
Feet touching
Knees loosely locked
Slow speed of movement at first
Breath out before the test
Head and eyes in neutral position
And understand you dont have to do them exactly like this. There are reasons
for some like the breathing and head position, but others are purely arbitrary.
As long as youre consistent from test to test you should get accurate results.
You stop when you hit your first sign of tension. Notice where your hands are
in relation to your legs. Remember that point. If you have a hard time
remembering you can use chalk and mark yourself.
The first time you test you get what is known as the base line. This is your base
line range of motion. From here you can either tell if exercises are going to be
better or worse for you. If an exercise gives you a further range of motion its
better for you. If you have the same level or worse then its not that great of an
exercise to do. If the exercise is really good youll get a larger range of motion
increase or a larger range of motion decrease if its really bad for you.
23
Understand that this only applies at the given time of the test. It could change
in a day, or even a hour, depending on what else you do.
Lets discuss the other range of motion tests like the shoulder flexion. For this
one, youre going to want to stand on the same point on the ground every time.
When you test you notice the point where your hand is pointing compared to
what is around you. For example where it is in relation to the roof. With a good
test youll have an extended range of motion with your hand pointing further
back. With a bad test you wont reach as far.
Some of the other range of motion tests you can do is a shoulder extension. In
your normal standing position with the arms hanging to your sides the
shoulder is in extension, but to test extension youll reach further back. Here
youll notice you dont have a lot of range of motion before you feel the tension.
You also have shoulder abduction where youre raising the arm out to the side
and again youd want to follow the same sort of steps here.
Now, choose one of these tests and work with that as your primary one. Any of
them should work and you can play around to find the one you like using the
most. If you have some sort of injuries or something with your body that
prohibits you from doing any one of these tests, then youre not going to want
to use that test, but use one of the other ones instead. You may find that you
get better results with a certain one of these tests for whatever reason than the
other ones. So in that case youll definitely want to stick with it.
24
Testing Movements
Now that you know how to do testing its time to put it into practice along with
exercises. Not only can you test movements but any variations of them as well.
To start with I do the basic movement pattern. I do this without a weight. Just
doing the movement of the exercise, even without weight, is enough for the
body to feel the movement, and then change the results of the test. Of course,
you may not feel this right away, so if you feel the need to use a light weight at
first then do so.
I will say it is a bit trickier when youre doing ballistic movements like kettlebell
swings. Having that same sort of feeling with the movement without having
some sort of load there doesnt quite carry over. For that reason I like to use
the kettlebell when Im actually testing out the swings. And you only need to do
a couple reps of the movement in order to test it out.
Here are the steps to follow:
Get your baseline test.
Test major movement patterns.
Test variations within those movement patterns including tools.
Test small variations within those movement patterns.
Here is an example of that process. To start with its good to test the four major
exercise groups of the body, that is some sort of squats, deadlifts, presses and
pulls. Lets say from that group presses test best. Now you can test major
variations of presses, for instance: pushups, military press, side press, cable
pressout, bench press, etc. Lets say the military press is testing best. You can
test whether a barbell, two kettlebells, or two dumbbells is best. Here the
barbell tests best. Then you can do small variations of the movement. For
instance, the normal military press has both legs together but it may test better
to have the right leg in front, left leg in front, a closer or narrower stance. And
thats just the feet. Perhaps looking up, looking down, or even looking to the
side works better. As you can see you can go very far with this.
25
What to Think About During Testing

Lets talk about where should your mind be as youre doing these tests. If
youve just done the exercise, then step back and test it, that is good enough
and in that case youre going to want to dissociate. Dont even think about the
exercise, dont think about the test or anything else for that matter. Just do the
motion while being completely dissociated emotionally and mentally from what
youve just done. That seems to work out really well.
Another option you can do is think about doing the exercise. Dont just think
about the exercise, but think about doing the exercise. Run a mental movie
over in your mind. In this case you can actually do the test even if its
prolonged a little bit and it seems to work out fine as well because your body is
running that program subconsciously of what it feels like to do that exercise
and then you can get the accurate test from that.
Now of course Im not saying you can just think of the exercise and know
whether it will test well or not. How an exercise tests changes from one day to
the next, so youll need to have at least recently done it. At least in the
beginning. At the higher levels I think you could do just that, but you need to
feel how that exercise is working for you right know in order to be able to get
the results from doing it.
So either dissociate right after doing the movement or think about it during the
test. By doing either one I think youre going to increase your chances of
getting an accurate test. By thinking of anything else it can result in an
inaccurate test.
It is important to know that your beliefs can also throw off the testing too.
Especially as we move on to the next levels, three and four, if you really want
something to test well, if you just think of the exercise and you like that
exercise, that can throw off the testing. But with practice, youre going to get
more clear results.
Youre going to know when youre doing the right thing, whether if you just had
a false positive because you liked that exercise versus it actually testing out
well. Belief can throw you off on any of these levels, but there are steps you can
take to make sure that thats not happening.
26
Even More Test Options

Of course there are other ways you can test yourself as well. We talked about
the general indicator test thats used in muscle testing where you hold out your
arm and someone else pushes down on that. That seems to work. The problem
is that you need another person in order to do that one. So its generally not
recommended. If you work out with other people you and want to use that go
ahead.
Another great thing about the range of motion tests besides being self-sufficient
is you tend to have some sort of measuring stick. There is that along with any
of the strength tests, but it is a little more complicated in order to be able to do
it. You need to have more experience with it in order to be able to feel the
differences between something thats really strong and thats something thats
not quite as strong. Or measure it on a scale of 1 to 10 which is more time
consuming. But when something is weak youre able to feel that.
There are ways you can do the strength or muscle test yourself. There is one
that I like to use for other reasons, but I dont use often with the exercises
because I prefer to go with the range of motion test. You can do this sitting or
standing. Hold your leg up and press down right over the knee with the same
side hand. Normally you should be quite strong because the leg is stronger
than the arm. But if you do a movement thats not testing well youll be weak
and the leg will fall.
Another thing the Gym Movement Protocol recommends if you have access to it
is the hand dynamometer. This is a gripping tool that gives you a measured
rating as you crush down on it. Most people dont have access to this tool, but
if you do or want to get one, it will work for these purposes. Youll have more
strength, and thus a higher rating, after a good testing movement.
Here is something that you should keep into consideration for a variety of
reasons that the movement of the test itself may not be that good for you. Most
of these are simple and shouldnt be a problem for most people, but that might
not be the case so take it into consideration. You dont want to use something
that doesnt work well because youll get inaccurate results.
There are many more ways that you can test. You can work on developing your
own as long as youre getting consistent and accurate results from it, its going
to work out for you. So go forward with it. Or just stick to the basics.
27
Verify the Testing

As I mentioned before you want to stop at the first sign of tension. Thats how
you get an accurate result from the range of motion test, but as I also
mentioned when youre starting out, that first sign the tension may be a little
difficult to come by. So what I recommend is two things.
First is you can retest. Any time youre not clear or think you may have done it
wrong go ahead and do the exercise again and then retest it.
The second option is to verify the testing. How do you do this? With another
test. Yes its going to take a little more time but its worth it. This is something I
did in the beginning to make sure that I was honing in on getting accurate
results, that my testing was being correct. What I would do is do one test and
then do another after doing an exercise. So youre using two different tests on
one movement pattern. Usually Id use the toe touch test and the shoulder
flexion test and get comparable results with the two.
If I didnt get similar results in both tests then I would try the exercise again
and see what was going on with the test. It could be that one of your tests is
off, that youre doing it wrong. It could also be that you just messed up that
one time, but by going back again you then get accurate results.
Theres a bunch of different things here that could screw up the result in any
test. But by testing, verifying your own testing and retesting if necessary youre
going to get more accurate results till you get a better feel for what is the first
sign of tension and how do these exercises feel for me? Once you get there then
it becomes much easier to do.
28
Level 3 - Feeling
Now its time to move on to level three, feeling. How I arrived at this level was
just doing the biofeedback training and going through the testing. I started to
realize when I was doing the exercises themselves that I would basically have a
sense of whether these exercises were going to test well or not. This was
occurring when I was doing the movements themselves. Normally when Im
doing the testing Ill do the exercise with a completely unweighted, unloaded
movement pattern. While doing this I could feel whether it felt good versus
when it didnt and then I would do the testing and it would verify those things.
This is how I arrived at this level.
I call it feeling because youre feeling the movements out as you do them. The
idea is that all the movement is tied together as we talked about when earlier.
So when youre doing an exercise its going to affect the different movement of
your body. I really like Frankie Faires model of the attributes of fitness.
Strength is movement against resistance. Endurance is repetitive movement.
Stability is resistance to movement. Flexibility is extended range of movement.
Everything can be tied into some form of movement and just like that they all
correlated to one another. So if one gets better the other tends to get better as
well.
With the testing what youre doing, youre using the test as a form of a
measuring stick. Thats an apt analogy because with the range of motion you
have a degree of whether its better or worse and by how much, just like a
measuring stick. And as we showed you, there are variations, different tests
you can use. You can use virtually any movement you want as this measuring
stick, because all movement is tied together.
So by a small leap of logic, if all the movement is tied together, you can use the
actual subject of the test, as the test result itself. This means when you do an
exercise so that you can test it, you also are using the exercise as the test. This
has worked out very well for me and thats what level three is all about.
But what are you looking for as you do the movement? There are a number of
principles that will show a good test versus a bad test:
29
Does it feel fast?
Does it feel strong?
Does it feel fluid?
Does it feel easy?
If you feel these traits, fast, strong, fluid and easy while youre doing the
movement those are your test results. That is saying that it is a good movement
to do.
Contrast to bad test results which are merely the opposites of these:
Does it feel slow?
Does it feel weak?
Does it feel stiff?
Does it feel hard?
Does it feel painful? (And not just pain but the potential for pain is there.)
If you have any of these then its saying no, this is not a good exercise to do.
Youre using basically the same principles of the range of motion tests except
just taking some other aspects of movement. Fast versus slow. Thats speed.
Strong versus weak. Whether youre actually going to be strong in the exercise
or not. Fluid versus stiff, this is a mobile, flexible sort of thing along with
speed. Usually fluid and speed are correlated. And easy versus hard. Once
again you always want to make things easy so if the movement feels easy then
youre green lighted to go with it. Then pain and sensation free versus having
pain or the potential for pain. These are the things you want to look at. By
paying attention to your movements this is quite easy to do.
When youre starting out, what you want to do is you just do the movement
and feel it out. Where do you think its going to test? You dont need to actually
think, okay Im probably going to get exactly two inches below mid shin, but do
you think its going to test well or test poorly? Thats all that really matters.
30
Sometimes you do want to look at something that tests really well versus
something that tests only marginally well. Generally you want to go with things
that test really well. The same thing here. Oh, that felt really good. That felt
really bad and those same things are going to be correlated to the range of
motion testing.
When youre starting out to get to this level, what you want to do is you feel the
movement itself, where you think its going to test and then you go back and
verify with the range of motion tests. Do you get the same result? As you get
more confident in your ability to feel out movements you can stop doing the
separate testing for verification.
Even at this point you dont need to completely abandon the traditional testing.
Sometimes you may not exactly get it, youre not sure about it so then you go
back and do the range of motion testing to find where it lies. Its that testing
and verification process. The same thing we did when youre starting out with
testing. You want to do one test then do a second test to verify, see if you find
the same thing. Here you feel the movement and then test to verify.
Now I will say this, with this feeling level is generally a lot easier to feel these
different traits with gross movement patterns versus fine or more micro
movement patterns. So you can start out with feeling out the general exercise
and then you may want to go to testing to find the actually loads. Its a little
easier to feel because its not going to be as fast, as strong, as easy when you
have a light weight than with a heavier weight generally. You may need to go
back to the testing for that, but for at least the gross movement patterns this is
really easy to do.
And as you further develop along I think youll be able to use this level alone
once youve spent a lot of time practicing, even with the micro changes in
variations of exercise and with loads
Also when you move to this level and above it is important that you continue to
work with the different variations. Its easy to get caught up in the idea that the
exercise felt good, and its one you like to do so you do it, instead of even
looking at variations that may test much better. Ive mistakenly done this
several times. While you can make good progress with something that tests
marginally better, you are often better suited to go for an exercise which tests
much better. Of course this also depends on your goals.
31
Level 4 - Knowing
And now its time for the fourth level, knowing. This is really where intuitive
training completely comes to fruition, where you are relying on your intuition.
Now you might already be using a part of this with your training because it has
to come from somewhere where you start your testing, unless you just say Im
going to go down this list of exercises and see what tests well. Thats fine when
youre starting out, but even after youve done the testing a little bit youre
being informed at least partially by your intuition. Now how are you being
informed by it?
There are a couple of different things that you can look at. Your movement. As
youre going through your day, remember that all movement is tied together so
when you get up in the morning, as youre doing your work or what not
depending on when youre working out, when youre moving throughout the
day, youre getting an idea of how your body is moving. All that data is going
into your subconscious mind and it can inform you on how different exercises
will either test poorly or test well. Im not saying doing any sort of exercise, but
just how your body is moving is going to inform you so you have a knowledge
to build from for your intuition to guide you.
Along with that is how does your body feel? With movement that is one thing
but feeling is the sensations you feel as youre doing movement. It can also be
the state or the mood youre in.
Then your memory comes into play of what you did in your previous days.
What workouts have you recently done? What exercises? What soreness do you
feel now? As youre going along with the testing, with doing your workouts,
youre going to notice certain patterns emerge. For example, I did squats
yesterday and for me, at this time, I can never do squats more than once a
week. That is informing my intuition. Youre going to know what youre going to
be able to do. So you know that youre not going to go with squats today. You
know that from your past, from the patterns that emerge. Perhaps from your
results you notice a pattern where you did one exercise one day and you find
that a lot of times you can do a different exercise that correlates to that one
which always works out the next day. Youll have all these different ideas from
how you move, how you feel, what youve done in the past and different
patterns that emerge in your training log.
If you keep good data and you keep track of everything, you can go back and
analyze for these different patterns. These are going to give you ideas on exactly
32
what you need to do so that you know where to start a workout. Of course with
this there is a difference between knowing, actual knowing, and guessing.
When youre starting out you may be doing a little more guessing than actual
knowing, but as practice it, as you further refine it, the signals youre getting
are going to be more clear and youre going to know instead of just guessing.
If youre guessing from the get go and when I say guessing, you can completely
do a mental process of guessing what might work. Or you may have some sort
of feelings that are rising based on the subconscious that are informing you.
You may not be 100% sure about something, but its an informed guess. So its
getting one step closer to that knowing and this is fine when youre starting
out. It takes time to go through this before you know what you need to do.
How do you get started on this level? When you enter the gym think about
what exercises you should do? Think also about what wont work? Then go
ahead and feel or test those exercises. Does your intuition match up with the
results? Once again its important you dissociate from the test results to get
accurate testing. Better to have correct test results then to prove your
intuition right.
Several times I have entered the gym and knew I would be able to hit new all
time maxes. This is knowing. In fact both the last two times Ive set new
deadlift PRs for maximum intensity I knew it would happen.
33
Timelines
You may be wondering what level am I at. I am at level two, three and four. As
Ive said before that you may want to go back and verify. So in many cases I
know whats going to work and so I start there and from that complete intuition
Im going to feel the movement out. Its not like I just launch right into doing an
exercise with a certain weight. At an ultimate level I think you could do that,
but Im not yet there. After feeling the movement, I may go back to testing for
some of the finer points like working with load. But sometimes I can even just
feel that out. So I use all the different levels. I would say my primary level if I
had to pick one of these would be feeling.
As I improve Im seeking to do more knowing, more feeling, and less testing this
is how its going to progress. You dont really need to go back to the beginner
stage on anything. Once I get to predominately feeling Ill seek to do even more
knowing and less feeling.
Part of this is going to depend on your awareness. Having gone through this
manual you are aware of the different levels. When I got into the testing there
was an idea that maybe you could get beyond it, but there wasnt these laid out
levels that I had available. Through trial and error I started to feel it out myself.
Along with this I began knowing more often. This is the level that some people
through years of training get to without testing or feeling. But with this system
you have a more step by step system to follow.
By having the awareness of the levels, you know what you need to look for. You
know what to experiment with. You know how you can work at the higher level
and then verify what youre doing. If you starting out at testing I encourage you
to verify your tests with another form of testing. Once you get to a level of
confidence with this you can move up.
To start feeling out exercises, notice the traits of fast, easy, fluid, strong and
pain-free. It you have all these traits its good to go, but verify that with testing.
Start out with gross movements, but work to do it more with variations and
even loads. Eventually, you can make this your primary method and largely do
away with physical testing.
34
To move up to more knowing when you enter the gym notice what you believe
will test good and poorly. Verify through feeling those movements out. The next
step is to work to know the best variation and load to go with which can then
be verified as well. Work to do this more and more.
I cant say with any definitiveness the timelines as laid out here, but I think if
you do testing for about a year, you should be pretty good at feeling by that
point, if not much sooner. By doing primarily feeling for a year, you should
start to get to a level of knowing a lot.
Of course depending on your awareness, how much time you spend with this
and other factors those timelines could be adjusted up or down. Someone who
works out twice a week doesnt get nearly the practice as someone who works
out six times a week.
Now that Ive really explained all four of the levels, and everything that goes
into it, its time to put into action.
35

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Beyond Biofeedback Book

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Beyond

Beyond Biofeedback: The Four Levels of Intuitive Training

The Gym Movement Protocol

Starting with Biofeedback

Other Forms of Biofeedback Training

How I Moved Beyond Testing

The Benefits of Biofeedback Training

The Levels of Competency

The Four Levels of Intuitive Training

How to Test Correctly

What to Think About During Testing

Even More Test Options

Verify the Testing

Copyright 2011 Legendary Strength

Copyright 2011 Legendary Strength

The Gym Movement Protocol

Copyright 2011 Legendary Strength

Starting with Biofeedback

Copyright 2011 Legendary Strength

Other Forms of Biofeedback Training

Copyright 2011 Legendary Strength

Copyright 2011 Legendary Strength

How I Moved Beyond Testing

Copyright 2011 Legendary Strength

The Benefits of Biofeedback Training

Copyright 2011 Legendary Strength

Copyright 2011 Legendary Strength

Copyright 2011 Legendary Strength

Copyright 2011 Legendary Strength

guided by their intuition.

Copyright 2011 Legendary Strength

The Levels of Competency

Copyright 2011 Legendary Strength

From there we go to unconscious competence. This can be likened to driving a

Copyright 2011 Legendary Strength

1. Unconscious Incompetence - Beginner

Copyright 2011 Legendary Strength

The Four Levels of Intuitive Training

Copyright 2011 Legendary Strength

Copyright 2011 Legendary Strength

Copyright 2011 Legendary Strength

Copyright 2011 Legendary Strength

Copyright 2011 Legendary Strength

How to Test Correctly

Copyright 2011 Legendary Strength

Knees loosely locked

Slow speed of movement at first

Breath out before the test

Head and eyes in neutral position

Copyright 2011 Legendary Strength

Copyright 2011 Legendary Strength

Get your baseline test.

Test major movement patterns.

Test variations within those movement patterns including tools.

Test small variations within those movement patterns.

Copyright 2011 Legendary Strength

What to Think About During Testing

Copyright 2011 Legendary Strength

Even More Test Options

Copyright 2011 Legendary Strength

Verify the Testing

Copyright 2011 Legendary Strength

Copyright 2011 Legendary Strength

Does it feel fast?