I have used the term integration or integrated a lot of times thus far and it warrants a proper definition. Here is how I would do so in the context of weightlifting or moving with load in general.

Being integrated is a state of one's body when, given a high-level definition (or demonstration) of a movement pattern or a part or position thereof, one can achieve an ideal (or near ideal) body alignment without the need for low level (i.e. isolated) cueing or thinking.

A kid squatting to pick something off the ground is an example of his body being integrated for that movement pattern. He just needs to see someone do it to execute it perfectly.

From a "default body alignment" perspective, being integrated can be interpreted as the state of being perfectly aligned. Thus a state, where proper posture (during rest or movement) is the by-product instead of being being constantly maintained through contraction of one or more muscle groups.

Obviously, for an untrained integrated athlete, the definition above is not immediately true for whole complex movements (e.g. a Snatch or a backflip). It is however true for segments or key positions for most of them. (e.g. the bottom position for a Snatch).

Thus, an untrained (integrated) athlete will still have to train his balance, coordination and agility for such complex movements. However, such training will be considerably "easy" and take exponentially less time and effort when compared to the average athlete. Further, progress both in terms of consistency and intensity will be remarkably faster, assuming of course that training is smart and ample time is devoted to recovery.

Integration and Bracing

Before we wander too far from our original goal to explain bracing and postural integrity, let's dive right back into it. As always, the truth is simple:

I realize that to some of you the statement above sounds magical or "too good to be true" or downright impossible to conceive. I hope that the next two sections will shed some more light on why that might be the case. And are certain that the forthcoming parts in this series will dive deep into the how's and what's of the missing pieces.

Who is integrated?

Very few. In fact, I am convinced that:

Majority of the athletic population are not integrated.

However, that is not the sad part. The sad part is that out of the few that are, most aren't aware and hence never reach their full potential.

The very very few that are aware and move accordingly, are either busy breaking records or moving on to other remarkable feats after they are done breaking records.

One thing worth mentioning is the commonality that shows up time and again amongst all of those that are integrated (or are a few "minor tweaks" away from it). And that is, all these people had an early initiation into training (either sport specific or otherwise) and have lived a lifestyle oriented around movement.

"How to" integrate?

I am certain that most of the late beginners (i.e. those who picked up training either a "little late" or well past their prime) or those with certain limitations preventing them from training, are wondering:

Is it possible for a late beginner to be integrated?

To that, I will ask them back: "Are you okay with the alternative?". And wait for the answer. For it will also answer the original question.

Because to the wonderer, the state of being integrated will always be that, a wonder.

And because unlike any other athletic pursuit, the "how to" in this case is totally irrelevant. In fact, even if I tried, I couldn't come up with one!

And because my training philosophy rarely deals with "How's". As in most cases, they are just a one-stop feel-good destination for the unserious.

My approach is and always begins at the "What". And in this case, the "What" is the late beginner's limitations.

The limitations that are obvious and they understand.

And most importantly the ones that are "hidden" and they do not understand.

Continued in part 6

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