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Loaded Movement Training Program
Functional Movement with Load

The hallmarks of the 20-week, adult-fitness Loaded Movement Training Program are straightening, moving, strengthening, flexing, and activating the whole body! The program is great for those who have recently completed one of the beginner programs, or for de-conditioned people who are returning to activity after a long lay off, or for active adults who need to improve total body conditioning.

Feel the strength in your movements again!

A quotation for the Loaded Movement Training Program about the need for regular movement in our lives..


Program Description

The earlier phases in the program are designed to build the necessary straightening and movement skills before adding external loads. Each session in Phases 1 and 2 is geared to imparting stability and mobility gains, as well as movement efficiency throughout the body and ready the participant for the nest three phases.

However, the sessions in Phases 3, 4, and 5 are different. Each session consists of a warm-up, followed by an integrated, multi-planar, loaded movement routine, then a total-body cool-down with stretches.

In Phase 3, clients progress to higher levels of fitness through training their myofascial networks. This is a fundamental shift in the way we approach muscular anatomy. The myofascial network functions as a wholly integrated system and must be trained accordingly. 

Phase 4 is the load training phase. In this phase we are specifically interested in improving muscular endurance and strength, as well as functional movement through the application of external loads. This stage prepares both the muscular and fascial systems for Phase 5.

In Phase 5, we strengthen the entire elastic, myofascial network as one integrated system through loaded movement training. These are whole body strength sessions from standing loaded movements that are geared to improving the integrity of the myofascial system's lines and slings, and help with the integration and activation of the body's nervous, muscular, and fascial network connections.

The Missing Link

Improving the integrity of the fascial system's lines and slings, and enhancing the activation of the nervous, muscular, and fascial network connections in the body is an approach to total body conditioning that appears to be the right way going forward. Could this be the missing link in our training and conditioning programs?

The Loaded Movement Training Program is great for adults who are:

  • Newly foundational via one of the two beginner programs, or
  • De-conditioned and returning to activity after a long lay off, or
  • Active people who need to improve their total body functional movement.

How do I know the program is right for me?

Follow the two-step process below and you will find out if the program is right for you. Start with Step 1: Program Outcomes versus Client Goals.

Step 1: Program Outcomes versus Client Goals?

The overall objectives of this 20-week Loaded Movement Training Program are to rebuild your muscular strength and fascial elasticity within the body by:

  • re-establishing stability and mobility, 
  • enhancing functional movement,
  • improving muscular endurance and strength,
  • increasing the integrity of the myofascial network, and
  • activating the nervous, muscular, and fascial systems. 

Phases 1 and 2: The primary outcomes of the functional training in Phases 1 and 2 are to reestablish appropriate levels of stability and mobility and enhance the five basic movement patterns within the body, respectively. The sessions are designed to prepare you for the return to exercise and the progression to Phases 3, 4, and 5.

More specifically, for beginner exercisers with a foundation, for de-conditioned people who are returning to exercise after a long layoff, and for active adults who need to improve total body conditioning, the sessions in Phases 1 and 2 will help to:

  • improve stability in the feet, core, lumbar spine, and scapulothoracic region,
  • enhance mobility in the ankles, hips, thoracic spine, and shoulders,
  • correct any postural deviations and muscle imbalances,
  • boost movement efficiency throughout the body, and
  • add muscle definition in the trunk, upper body, & lower body.

Phases 3, 4, and 5: On the other hand, the primary outcomes of Phases 3, 4, and 5 are to impart the following total body improvements by way of myofascial network exercises, load training, and loaded movement routines;

  • muscle endurance from whole body, integrated movements
  • muscle strength from multi-planar, loaded movements
  • elasticity gains in the myofascial network's lines and slings
  • integration and activation of the nervous, muscular, and fascial systems

Do the above objectives and outcomes match your fitness goals and expectations?

If yes, proceed to Step 2: Program Prerequisites below.

If not, click to view the next program in the series to see if it is a better fit for you. Head over to the Combined Cardio and Strength Program page now.

Step 2: Program Prerequisites

Stream #1: Those participants in this stream need to come in with the following characteristics:

  1. Age: Adult aged 25 - 45, male or female   
  2. Weight: Normal, within 10% of your set point weight
  3. Fitness Level: Newly foundational, de-conditioned, or active
  4. Residence: Southern Ontario

Stream #2: Those participants in this stream need to come in with the following characteristics:

  1. Age: Adult aged 46 - 65, male or female
  2. Weight: Normal, within 10% of your set point weight
  3. Fitness Level: Newly foundational, de-conditioned, or active
  4. Residence: Southern Ontario

Do the prerequisites outlined above for Stream 1 or 2 match your personal characteristics?

If yes, proceed to Program Cost below.

If not, click to view the next program in the series to see if it is a better fit for you. Head over to the Combined Cardio and Strength Program page now.

Program Cost

Option #1: Southern Ontario only: North of Highway 7

The cost of our 5-phase Loaded Movement Training program is $2,400.00*. This amount can be paid in four equal installments of $600.00. The first installment is due one week prior to start of the program, which is the beginning of Phase 1, while the second, third, and fourth installments are due at the beginning of Phases 2, 3, and 4, respectively. Refer to Step 2: Paying for your Program below for the details.   

*This price is in effect as of January 1st, 2017 and is subject to change without prior notification. Handouts are included, but any exercise equipment is extra. The HST is included in the above cost.

Option #2: Southern Ontario only: South of Highway 7

The cost of our 5-phase Loaded Movement Training program is $4,800.00*. This amount can be paid in four equal installments of $1,200.00. The first installment is due one week prior to start of the program, which is the beginning of Phase 1, while the second, third, and fourth installments are due at the beginning of Phases 2, 3, and 4, respectively. Refer to Step 2: Paying for your Program below for the details.   

*This price is in effect as of January 1st, 2017 and is subject to change without prior notification. Handouts are included, but any exercise equipment is extra. The HST is included in the above cost.

Even more take away value ...

Some of the intangible benefits that stem from participation in the program that may not be apparent include the following:

  1. You get total body routines that you can use forever on your own.
  2. Your body has unique requirements so that is why the program is streamed for age and gender.
  3. You receive the best of breed in coaching from someone who cares about adult fitness from a prevention standpoint.
  4. You learn everything you need to know about loaded movement training because the program is comprehensive and covers all the bases.
  5. You continue with the program on your own at home so there are no additional fees.

Now, go build the strength in your movements ...

How do I get started?

Signing up and paying for the program is a two-step process as shown below.

Step 1: Register for the Loaded Movement Training Program

To learn how to stabilize, mobilize, straighten, move, strengthen, flex, and activate your body, fill out the registration form below. Jim Safianuk will get back to you within two business days.

Jim is an ACE-certified personal trainer (ACE-CPT) and an IONC-registered holistic nutritionist (ROHP) who specializes in the design and development of adult exercise, weight loss, disease prevention, and longevity programs for those between the ages of 25 and 65.

Yes, we make house visits. The 20-week Loaded Movement Training Program will be run in the comforts of your own home, just as it should be. True health and real fitness needs to begin and end in the home each day!

Register for your Program

Please note that all fields followed by an asterisk must be filled in.
Foundational Skills Program
Kick Start Program
Core Strengthen and Balance Program
Body Strengthen and Stretch Program
Loaded Movement Training Program
Combined Cardio and Strength Program



Step 2: Paying for your Program

The First Installment

After Jim contacts you by phone or e-mail and you have agreed on a start date and time, then you need to come back here and pay for your first installment. The first installment is due one week prior to the start of the program.

Let's say your communication with Jim was on January 1st, 2017 and you agreed to go ahead with the program. The start date was set for January 15th, 2017. You would need to pay for the first installment by January 8th. In this way, we can be sure that you are fully committed to the program before we get started.

Option #1: Southern Ontario only: North of Highway 7

To pay your first installment: 

1. Click the Installment Plan button below. A PayPal screen will launch.

2. You can pay the installment with PayPal, if you have an account with them.

3. If you do not have an account, you can use a credit card of your choice.

4. After your payment is successful, you are redirected to a Thank You page.

5. And, we will receive a notification from PayPal that you are all payed up.

6. Jim will then meet you on your start date at the agreed upon time.

Program Payments Option 1
Number of payments 4
Start payments At checkout
Due*Amount
At checkout$600.00 CAD
Every 4 weeks (x 3)$600.00 CAD
Total $2,400.00 CAD
* We calculate payments from the date of checkout.
Sign up for

Option #2: Southern Ontario only: South of Highway 7

To pay your first installment: 

1. Click the Installment Plan button below. A PayPal screen will launch.

2. You can pay the installment with PayPal, if you have an account with them.

3. If you do not have an account, you can use a credit card of your choice.

4. After your payment is successful, you are redirected to a Thank You page.

5. And, we will receive a notification from PayPal that you are all payed up.

6. Jim will then meet you on your start date at the agreed upon time. 

Program Payments Option 2
Number of payments 4
Start payments At checkout
Due*Amount
At checkout$1,200.00 CAD
Every 4 weeks (x 3)$1,200.00 CAD
Total $4,800.00 CAD
* We calculate payments from the date of checkout.
Sign up for

The Second, Third, and Fourth Installments

Following along with the above example, the second, third, and fourth installments would then be due on February 8th, March 8th, and April 8th, respectively, or four weeks apart. PayPal will send you an invoice by e-mail notification on each of those dates, and the e-mail will include the way to pay for each installment.


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The American Council on Exercise