Do It Pain-free: Cardio


10 hours (over 2 days)


Up to 40 participants (more can be accommodated by request)


Indoor/outdoor athletic space

NSCA CEUs: 1.0

High-stress, high-rep workouts are the challenge of choice for endurance seekers, calorie burners, and limit pushers. Tabata, TRX, bodyweight athletics, 10ks, marathons, ultramarathons: each of these requires an athlete with grit and discipline.

But too often, that athlete can lose the ability to distinguish between a challenge and a potential injury, and their performance suffers.

If you’re looking to test limits, this is your crystal ball: your guide to which rules can be bent, and which can be broken. Learn what you can push through–and what you can’t–and how to manage or even avoid the consequences of your pursuit of excellence.

This is an active workshop plus lecture: participants should come prepared to move and take notes.

Open to attendees of all experience levels.

Day 1: Theory

Intro 15 min

Primer on External Forces (60 min)

The calories burned in your cells are a fraction of the energy utilized by a body in motion. Explore the effects of gravity, friction and air pressure, with an emphasis on how the process of respiration contributes mechanically to propulsion

Proprioception and Laterality (60 min)

Big words for simple concepts: your brain spends a lot of energy figuring out where you are in space and keeping that position as advantageous as possible. Economizing this task means specialising the right and left sides. Find out how to boost endurance by hacking this process of specialisation.

Meal Break (45 min)

Fail or Cheat? What To Do When You’re Cooked (75 min)

Pushing limits means flirting with failure, and that’s ok. The body will react predictably when fatigued and there are ways to manage risks in these moments. This is your toolbox for when things get rough.

Breathe for Power (75 min)

Breath cannot be an afterthought. Understanding how and why you breathe is an essential method of choosing how you respond to stress—both physical and emotional. We’ll uncover some flaws in the conventional wisdom about the mechanical nature of breathing, and replace it with something that will radically improve every workout you do after.

Day 2: Application

One Problem, Multiple Manifestations (60 min)

The traditional assessment process hinges on the idea that every body is different, which is a premise that deserves to be challenged. By focusing on the common roots for the myriad dysfunctions we encounter, we can make clearer predictions and design faster-acting correctives.

Group Postural Assessment (60 min)

Break off into groups to practice assessing and correcting alignment based on Day 1 data.

Gait and Stride (60 min)

Use your own body as a lab for adopting different laterality-based cues into stride to observe the effects and start building your own predictive model.

Meal Break (45 min)

Conditioning for Prevention: Eustress vs Distress (75 min)

Employ common body weight and resistance exercises to provide ongoing support for vulnerably ranges of motion.

Wrap Up and Q & A (30 min)

“I came to Kevin with numerous running injuries, particularly in my hips and knee (IT band syndrome). Kevin taught me how to move in a way that would reduce my injuries. I have since gone on to run two 100 kilometre ultra marathons, and using Kevin’s techniques I’ve been able to survive both races with a smile on my face, while keeping my injuries at bay.”

Rachel Jacqueline,
Ultrarunner and freelance writer for the South China Morning Post

"Kevin has completely opened my eyes to how my body should move and how it can be used more efficiently. I am back training now and putting more load on my body than I have ever done before—without pain. My only regret is that I didn’t meet Kevin 15 years ago.”

Henry Parker,
MMA and Brazilian Ju Jitsu competitor