> ## Content Index > Fetch the complete content index at: https://www.jordanlaster.com/llms.txt > Use this file to discover other available public pages before exploring further. # The Motion Handbook - URL: https://www.jordanlaster.com/the-motion-handbook/ - Published: 2023-03-22T23:03:20.000Z - Updated: 2025-08-23T03:01:06.000Z - Description: I recently read the Motion Handbook and it’s completely changed my approach to training. The goal is to progress as slow as possible to avoid injury and make gains. - Author: Jordan Laster - Tags: Fitness I recently read the *Motion Handbook (no longer available)* by Nicolas De Paoli, creator of [Motion Concept](https://play.google.com/store/apps/details?id=com.tmc.themotionconcept&hl=en%5FUS&gl=US&pli=1&ref=jordanlaster.com), and it’s completely changed my approach to training. The goal is no longer to get dog-tired at the end of every session. Rather, it's to progress as slow as possible to avoid injury and make gains. Below are extensive notes I took from the handbook, organized by principle. *Notes: I only apply these ideas to my strength training. I tend to go a bit harder when it comes to cardio, wrestling, and jiujitsu.* ## Principle 1: Progress as slow as possible - Long-term goals should be set first, followed by mid-term and short-term goals that take you closer to your long-term goals - Daily goals should take you closer to your short-term goals - Give your body time to adapt and avoid injury ## Principle 2: Make the warm up count - Use band exercises for warm-ups to achieve good muscle activation and blood flow to the area without putting stress on the tendons - Bands can be used anywhere and are easily adjustable - Examples of warm-up exercises include standing leg curls, biceps curls, and lat pull ## Principle 3: Train at a moderate intensity - Leave the gym feeling you could do more ## Principle 4: Use EMOMs - Stands for “Every Minute On the Minute” - Use them to do more work in a shorter amount of time - Benefits include no time to go on phone, more efficient use of time, and building an ability to handle intense effort with short recovery - Examples of EMOMs include EMOM ladders and classic volume ## Principle 5: Spend less time in the gym - Less is more when it comes to building muscle mass and increasing maximal strength - A well-organized workout means you can do more than before in less time ## Principle 6: Forget the fancy equipment - Equipment that helps you lift actually makes you weaker (knee braces, elbow braces, etc) - Don’t avoid tension. Put stress on your joints that you can handle ## Principle 7: Train large ranges of motion - Use movements that put enough tension on your uncomfortable ranges of motion until you get stronger - Examples of large-range movements include the Jefferson curl and front split press ## Principle 8: Use a smart progressive overload - Crucial for long-term progress - Find a base level of training that you can maintain without overtraining and without pain - Test yourself on an easier week to evaluate strength and mobility progress ## Principle 9: Build unilateral strength - Use unilateral movements to express a high level of strength almost all the time - Examples of unilateral movements include split squats and one-arm press ## Principle 10: Understand short and long-range exercises - Every time you use an exercise, figure out where the challenging part of the movement is - Use different variations of exercises to play with different levels of tension ## Principle 11: Heal your injuries sooner rather than later - Use short-range exercises for areas where you struggle to feel anything - Use long-range exercises to strengthen healthy joints - Use a blueprint to go from injured to resilient ## Principle 12: Organize your training sessions effectively - List your training values and choose programs that respect them ## Principle 13: Work on the extremities - You need strong extremities (wrists, neck, ankles) to transmit force properly ## Principle 14: Use freedom exercises - These movements can be performed anywhere and are great for unlimited adaptation and progress in the long-term ## Principle 15: Recovery is just as important as training - Buy good quality food and conduct your own food experiments to figure out what works for you - Look at health in the context of evolution and our ancestors Overall, *Motion Handbook* has completely changed how I approach strength training. By progressing as slow as possible, focusing on warm-ups, and using EMOMs and unilateral movements, I have been able to avoid injury and make gains. This is all inline with my goal of becoming a well-rounded athlete and master of my body.