​ELEMENTAL HEALTH
My Training Philosophy breaks down all components of fitness into 2 factors.
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How much movement happens? How fast is the movement?
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The Y-axis covers the most movement (Air) to the least movement (Earth). Similarly, the X-axis covers the fastest (Fire) to the slowest movements (Water).​
I’ve added a few exercise examples here:
Read below for a more thorough explanation of each component, including related skills, and how you can incorporate these into a healthy Training program.
AIR
​Air focuses on continuous movement over longer periods of time. Intensity is lower, but duration is higher. The goal is to keep the body moving and breathing steadily.
Benefits: Improves endurance, VOâ‚‚ max, heat regulation, balance, and lower-body strength; supports weight management.
Examples: Walking, hiking, cycling, elliptical, steady-state cardio.
EARTH
Earth focuses on lifting and resisting weight. Movement is slower and more controlled, but intensity is higher. The goal is to produce and handle force.
Benefits: Increases muscle size, bone density, coordination, and overall strength output.
Examples: Powerlifting (squat, bench, deadlift), calisthenics, rowing, weighted strength training.
WATER
​Water emphasizes slow, intentional movement or stillness. Intensity is low, but focus and control are high. The goal is precision and body awareness.
Benefits: Improves balance, posture, coordination, circulation, and mobility.
Examples: Yoga, Pilates, gymnastics, swimming, isometrics, stretching.
FIRE
Fire focuses on explosive, fast movements. Effort is very high, but work periods are short with longer recovery. The goal is maximum output.
Benefits: Improves power, speed, agility, coordination, and metabolic demand.
Examples: Sprints, jumps, throws, MMA, explosive drills.
This Theory is an evolution of my prior Training belief. I used to tell my clients that all they needed to focus on for Health was Cardio, Strength, and Stretching evenly in thirds. However, I've realized this is oversimplified
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Power should not be neglected, neither for competing athletes or everyday adults. Similarly, Stretching can be expanded into the entire category of control and coordinated motion.
When you understand that Cardio vs. Strength and Power vs. Control are opposites, it makes Fitness Training much easier.
You can try to train each area once per week, picking the movement you feel best equipped for on any given day.
As a Personal Trainer, I will program specific weekly workouts tailored to your goals. While everyone should have a solid foundation for each component, I will prioritize based on your particular goals!
I hope you’ve enjoyed this Elemental Health Theory. For questions and comments, feel free to reach out here: sam@samkemper.com
I will respond as soon as I can. Thanks.