La Force par le Mouvement (kinéô)
La Force par le Mouvement (kinéô)

The Keys to Anti-Fragility 

The Keys to Anti-Fragility

“This book helped me create a 20-minute daily routine to strengthen my joints and develop my tendons. The results have been remarkable after 6 months of consistent practice. I highly recommend it!” — Valentin

A UNIQUE STRENGTHENING PROGRAM BASED ON SCIENCE

WHAT IF it were possible to REBUILD a NEW BODY at ANY AGE?

One day, I got tired of constantly repairing my recurring injuries with traditional exercises that delivered mixed results. So, I decided to go back to the SOURCE by restoring a quality to my body that we lose in adulthood: ELASTICITY. ELASTICITY is crucial for performance, injury prevention, and overall well-being, and it is closely tied to the health of your fascia. "Unbreakable" will give you all the tools you need to build an Anti-Fragile body and it is never too late. 

Who Am I?

I’m a physiotherapist, sports coach, author (with four books published by Hachette and two self-published), YouTuber (kineforce), magazine contributor, blogger, former martial artist, and fitness enthusiast. My mission is to make you strong, independent, and resilient.

Having had little success with traditional therapies, I traveled around the world (Brazil, Czech Republic, Ireland...) to discover lesser-known but incredibly effective methods. I synthesized this knowledge by scrutinizing thousands of exercises over 10 years, selecting only those that truly made a difference.

My method represents a third path to becoming strong and staying that way throughout your life. After traveling the world in search of extraordinary therapists, I have distilled their teachings to uncover the fundamental principles of rehabilitation.

I wrote this book for YOU

I am an athlete, but in my thirties my joints gave out on me one after the other. The first in the series of injuries was the fracture of my scaphoid in a roller-skating fall. Not long after that, I began to experience hip pain; a year later, it was a supraspinatus tendon tear while lifting dumbbells. Finally, I ended up this series first with knee sprain while skiing and a tennis elbow. As if that wasn’t enough, a few years later I injured my back while changing a tire, leading to debilitating pain that limited my activity (for 10 years, I couldn’t lift more than 20 kg from the ground).

From that point, I tried everything to rebuild myself, starting with traditional rehabilitation and, finding it only marginally effective, exploring less conventional methods gathered through my travels and encounters. I selected these exercises for my own use, and then thought they could help others as well, so I compiled them into this book. These exercises have helped thousands overcome chronic pain and regain the path to an active and athletic life.

My passion for freestyle rollerblading has put my joints to the test

Photo Jean-Luc ANDRE KineForce

JUST A FRACTION OF WHAT'S INSIDE "UNBREAKABLE"

  • 94 Pages to Discover All the Tips for Developing Your Body Holistically
  • The Secrets to Stimulating Tendon, Cartilage, and Ligament Growth
  • The Different Types of Muscle Contractions and Their Applications
  • 100 Unique Exercises with Photos to Strengthen Every Joint (Reps, Sets...)
  • Nutrition Tips for Maintaining Joint Health
  • Sports That Strengthen Joints (You’ll Be Surprised...)
  • A Source-Cited Bibliography

Why are some athletes constantly injured, while others maintain exceptional performance beyond the age of 40 in high-risk sports?

If you’re reading this, it’s likely because you are deeply committed to an intense physical practice—whether it’s sports, dance, manual labor, mastering a musical instrument, or simply a demanding daily activity.

Despite the meticulous care you invest, you might have encountered minor injuries initially, which then evolved into more persistent pains, eventually forcing you to pause your practice.

Perhaps you've noticed that some of these pains are particularly stubborn, reappearing years later and lingering throughout your life. This is often the case with tendons and ligaments, which have limited blood supply.

If this resonates with you, my friend, your journey is similar to mine.

Between the ages of 16 and 25, I engaged in around fifty different sports, including karate, rollerblading (both slalom and acrobatics), and weightlifting.

While weightlifting initially strengthened me, over time, it ended up weakening me due to its compressive impact on the joints, leading to micro-injuries and tendon-related issues, and gradually diminishing my body's elasticity.

When I realized that after more than a decade of training, my body was increasingly painful, that I struggled to stand for long periods, run, or move heavy objects, I regretted the hours spent at the gym. This marked the beginning of my quest for alternative solutions for comprehensive physical development.

Even impeccable technique doesn’t always guarantee to prevent injuries; we all know individuals who train recklessly and remain injury-free while others, striving to adopt flawless technique, sometimes get injured. While genetics certainly plays a role, and some are born with naturally resilient tissues, I have good news: you can also develop this resilience through targeted training.

The careers of athletes such as Venus Williams, Tiger Woods, Kobe Bryant have been marked by a series of injuries, whereas others like LeBron James, Tom Brady, and Kelly Slater have only experienced minor injuries despite the intensity of their sports. What explains this disparity? In a word: fasciae. The better the quality of your fascia, the less you get injured.

Fascia: The Key to Anti-Fragility

Fascia acts like a collagen wetsuit, supporting bones, organs, and muscles. By stretching these fascial chains, you can reduce stress on the joints, thus preventing wear and tear from intense physical or sports activities. This not only extends your active years but also allows you to progress in your sport without prolonged breaks due to poorly healing injuries.

Although some use the term "fascia" loosely, suggesting it might be pseudoscience, the work of experts like Gracovetsky and Tom Myers demonstrates its real significance in movement and performance. Fascia plays a crucial role in maintaining and enhancing physical function and resilience.

How Fascia Protects Your Body

The elasticity of fascia allows for effortless execution of explosive, elastic, and athletic movements. Unlike muscles, which have distinct properties and can be overloaded, leading to injuries when pushed beyond their capacity, the inherent flexibility of fascia is crucial for efficiently producing and absorbing force. It's akin to a helical spring, like a slinky, which you may have seen descend stairs on its own.

Who will win?

The physique of arm wrestlers is not always impressive, yet they have developed extraordinarily rigid tendons. This allows them to win matches against bodybuilders with arms three times larger. This oddity is not an isolated case; on TikTok, we see skinny individuals scoring over 900 on punching machines or doing one-arm pull-ups effortlessly. The explanation lies in their ability to engage the [tendon-fascia] complex. In my book Unbreakable, I detail all the techniques to forge steel-like tendons.

Why Strengthen Your Tendons

Muscle gain SHOULD ALWAYS be accompanied by tendon and ligament strengthening. Just as car manufacturers adapt the brakes and transmission belts to the engine’s power, the same principle applies to the body to prevent injuries. Unfortunately, only climbers and arm wrestlers care about strengthening their tendons. However, this is crucial for overall body balance.

It's important to note that tendons don't get stronger simply by lifting weights. Tendons evolve slowly and require a different type of stimulation compared to muscles. Proper tendon strengthening involves specialized exercises that address their unique needs and support balanced physical development.

Joueur football blessé, Art de la réhabilitation après blessure

Recover to 100%

If you’ve ever been injured, you’ve likely noticed that tendons heal VERY SLOWLY and RARELY TOTALLY and that PAIN can RESURFACE even years later if you push a bit too hard. I KNOW THIS firsthand from a shoulder injury that lasted six years. In my book, I share the exercises I discovered that ultimately freed me from it. Long-lasting tendinitis becomes a thing of the past once you know the techniques that stimulate tendon regeneration and allow you to rebuild them stronger.

Lasting in Your Sport Through Fascia Training

Often, one has to resign oneself to quitting their favorite sport due to an injury that doesn't heal, and stick to 'low-impact' activities like swimming or cycling. THIS DOESN'T HAVE TO BE A FATE YOU ACCEPT. Some athletes, such as Tom Brady or Kelly Slater, smart enough to consult fascia specialists, continue to excel in highly demanding sports well into their 40s. I explain the strategies they use in my book 'Unbreakable'.

Unlocking the "Old Man Strength"

Aging shouldn't be associated with a sudden decline in physical abilities. We observe that former athletes or manual workers often retain surprising strength into old age, particularly in their grip, even though their muscle mass may have diminished due to age and inactivity. This enduring strength can be attributed to powerful tendons. This strength is easier to maintain than purely muscular strength, which we lose as we age due to sarcopenia. 

The decline is inevitable, but some have managed to delay It until the final moments of life. Throughout history, certain athletes have defied aging and maintained extraordinary physical condition.  As they say in Russia: you’re old when you can no longer jump.

Wrestler Georg Hackenschmidt (left), for example, was still able to jump a rope stretched between two chairs at over 75 years old.

Tendons and Ligaments Should Also Be Strengthened

Thanks to specialized training, studies show that it is possible to strengthen the supports that hold the body together, making us more resilient. Tendons, which connect muscles to bones, as well as ligaments that attach bones to each other, and even cartilage, can repair and thicken at any age if stimulated with specific types of contractions.

Movement is merely a combination of spiraled motions

The Fascia-Driven Athletes: How Are They Different?

It is impossible to separate fascia training from muscle training, but the difference lies in the emphasis. Fascia-focused athletics prioritizes 3D training, function over hypertrophy, working on pivots particularly through the feet, rotator muscles, tendon development, and the human spine as a locomotion engine. Movement is viewed as spiraling waves of energy originating from the feet and radiating upwards, rather than the result of a group of muscles contracting in isolation.

A Well-Kept Secret Rediscovered by Science

The secret tradition of kung-fu and, in the West, the 'Golden Era' bodybuilding from which legendary strongmen emerged, knew the importance of tendon strengthening to propel their strength to spectacular levels. These secrets were forgotten with the advent of modern bodybuilding, but you will find them in this book.

Increase Your Vertical Jump

What sets top jumpers apart from the rest isn’t the size of their calves, but their ability to store and release maximum tension through their Achilles tendon. Improving your vertical jump is possible by working on your plantar fascia, and this can be achieved with very simple exercises, even if, like me, you started with a minimal baseline jump ability.

Denser Bones

Increasing bone density is possible through a specific program. Strong bones reduce the risk of microfractures and osteoporosis, to which women are particularly vulnerable after the age of 50. Fragile bones make each fall potentially severe. Additionally, having thick bones is an overlooked factor in strength.

Knowing How to Absorb Impacts

Traditional weightlifting builds muscle but also stiffens the body, which means it won't protect you from impacts or falls; on the contrary, it may make you fall harder. For those engaged in impact sports or jumping activities, the ability to absorb shocks is a valuable trait that you can develop. It’s astonishing that some people can die from falling a short distance while others survive falls from 50 meters, like the case of Manukau, if we don’t consider the shock-absorbing capacity of the fascia.

Strong Ligaments for Stable Joints

Imaging (MRI) has shown that football players have larger-than-average cruciate ligaments, and that practicing certain exercises increases the size of these ligaments, resulting in better joint stability and health. If ligaments are weak or stretched, micro-movements can occur, leading to accelerated cartilage wear over time.

Enhance Your Running, With Minimal Effort

Running is a sport based on elasticity. The Achilles tendon returns 90% of the stored energy, propelling the runner forward. Once you're in motion, the effort primarily goes into the landing phase. This means you can run fast and for long distances with minimal energy expenditure and muscle strain, provided you’ve developed an elastic body.

Manual Workers Need to Strengthen Their Joints More Than Anyone

A manual worker doesn’t have the luxury of taking breaks between activities to allow their body time to recover, as athletes do. That’s why they must be proactive and vigilant about micro-injuries to avoid ending up in a situation where they face prolonged rehabilitation or, worse, need to change careers due to a serious injury. Strengthening their body should be a top priority.

The 21st-Century Athlete Seeks Sustainable Training

While they deserve credit for getting people into fitness, major fitness trends have all had mixed results. The jogging craze of the 1980s, with its impact on asphalt and poor footwear, the "step" craze that wrecked countless knees, aesthetic bodybuilding with cookie-cutter programs modeled after drug-enhanced champions, CrossFit, which claims to teach in 10 minutes what weightlifters master only after months, and now calisthenics, which might lead to an epidemic of tendinitis in five years. Don’t get me wrong; there are excellent coaches everywhere and effective ways to practice these disciplines. However, I’m referring to the overall trends, not exceptions. More and more athletes (if you’re reading this, it’s likely you) are unwilling to burn out their physical potential in a decade only to face joint wear and debilitating pain for the rest of their lives. For these individuals, a different approach to training is necessary—what I call sustainable athletics.

Naturally Rebuild Your Cartilage

Contrary to popular belief, cartilage does have a potential for regeneration. This is more achievable at the extremities and is known as the salamander effect, named after the animal that regrows its limbs when amputated. To stimulate this regeneration, it’s essential to know the specific types of exercises, sets, and reps that promote cartilage healing.

Nature as a Model

If you observe a lynx, you wouldn't say it's particularly muscular. Yet, it can leap six times its body length. This is due to its long, strong tendons. Similarly, consider insects like the froghopper, which can jump 100 times its length! Clearly, it's not due to hypertrophied muscles. There are other ways to generate force beyond sheer muscle volume.

A Real Strength

Paradoxically, traditional weight training isn't more effective than farm work for building true, versatile strength. Performing squats, deadlifts, or bench presses only improves performance in those specific exercises. Varied daily exercises, performed at high volume but submaximal intensity (without burning out), in 3D movements and without reaching failure, are better for overall versatility and injury prevention. Of course, the principles are what matter, and it's not necessary to work on a farm to apply them.

Kangourou vs Bodybuilder

The kangaroo expends less energy at 30 km/h than at 20 km/h! With feet as long as its tibias and an Achilles tendon extending up to 35 cm, it leverages elasticity to propel itself effortlessly with leaps of up to 10 meters. During running, its quadriceps contracts almost isometrically (it doesn’t shorten). The difference between the "kangaroo athlete" and the bodybuilder is that the bodybuilder relies on muscle force for all efforts, resulting in forced, poorly coordinated movements that consume a lot of energy. The elasticity of the fascia allows the body to perform explosive, elastic, and athletic movements with minimal effort. Even though bodybuilders can be explosive for short bursts, they cannot sustain it for long periods.

I will show you how to :

BULLETPROOF YOUR JOINTS

TREAT YOUR TENDONITIS

INCREASE YOUR STRENGTH

PERFORM AT ANY AGE

GAIN ELASTICITY

RELIEVE YOUR PAIN

DENSIFY YOUR BONES

INCREASE YOUR MOBILITY

INCREASE YOUR EXPLOSIVENESS

I will show you how to :

BULLETPROOF YOUR JOINTS

TREAT YOUR TENDONITIS

INCREASE YOUR STRENGTH

PERFORM AT ANY AGE

GAIN ELASTICITY

RELIEVE YOUR PAIN

DENSIFY YOUR BONES

INCREASE YOUR MOBILITY

INCREASE YOUR EXPLOSIVENESS

Blue Pill / Red Pill ? 

You have two options: either continue as you always have, neglecting your joints, or be proactive and rebuild your body with new qualities by training areas you’ve never considered developing. The results will be drastically different, not just in 3 months, but especially in 10 years.

Frequently Asked Questions

How is this book different from others?

No online program or book compares to "INCASSABLE". After 10 years of research and experimentation, I’ve curated the 100 most effective exercises for addressing joint issues. While other programs often focus on traditional rehabilitation or mobility, more mobility isn't always beneficial, and rehabilitation frequently offers only temporary or specific solutions. This book provides unique information you won't find elsewhere, including comprehensive protocols for stimulating the growth of various body structures—such as soft tissues (ligaments, muscles, etc.)—and featuring many innovative exercises.

Do you need to be in excellent physical condition to follow this program?

Most of the exercises can be done by anyone, and you will benefit from them even if you only spend 10 minutes a day. There are also more advanced exercises for athletes.

I don't like sports; why should I care?

Being able to live intensely, with a body that supports you and doesn’t let you down as you age, is invaluable, even if you're just an everyday athlete.

Does this method work for osteoarthritis?

Osteoarthritis is a systemic inflammatory process. Becoming more resilient to microtrauma can have a significant impact on the symptoms of this autoimmune disease.

I have too much pain to exercise; what should I do?

I understand your hesitation to start an exercise program while in pain, but remember that "motion is lotion" — gentle movement can help alleviate pain when you gradually condition your body. Start according to your current level, and if you experience pain during an exercise that exceeds 3 on a scale of 0 to 10, stop. Over time, you'll be able to do more, and your pain should decrease. If you’re uncertain or dealing with specific conditions, consult your doctor for personalized advice.

Can cartilage really regenerate?

Several scientific studies show this. The first method is the "salamander effect" mentioned earlier, and the second involves stimulating the production of fibrocartilage through exercise.

It sounds too good to be true, doesn’t it?

I can’t promise to turn you into Wolverine, but the body has a remarkable capacity for change. My personal experience and clinical observations have shown that it can transform rapidly with the right protocol, regardless of age.

I've already tried everything; nothing has worked. Why would this be different?

Even if you feel like you’ve tried everything without real progress, you might be surprised by the effectiveness of my program, which is quite different from anything you’ve tested before.

I’m undergoing physical therapy without success. What can this offer me that’s different?

My program focuses not only on rehabilitation but also on prevention and strengthening. It operates upstream of physical therapy, so it offers a different approach. Additionally, becoming self-reliant in your healing process is a significant advantage.

What’s the benefit for those under 25?

Even if you have no joint issues, it’s during the growth period that you lay the foundation for a robust body. Late adolescence is the ideal time to strengthen your joints and tendons, as progress is most easily achieved at this age. If we compare tendons to a tree, we can say that the trunk forms during adolescence, and afterward, only additional layers are added at the periphery. Gains made during this time are beneficial throughout your life.

I have osteoporosis; will this help?

You will find in this book various types of exercises designed to develop strong bones.

It seems complicated for me.

Rest assured, the exercises in my book are simple, illustrated, and easy to follow. Everyone can perform them. There is a section with technical explanations, but you are not required to read it.

Can this book help me if I’m a senior?

You can improve your resilience at any age. Even after 60, it's still possible to strengthen your bones, gain elasticity, and enhance explosiveness. This is valuable because speed is one of the first things we lose with age. In later years, it is essential to work on your mobility and elasticity to age as well as possible and maintain your activity levels. An elastic body helps reduce the risk of injury from falls and makes walking easier.

Do we need to purchase equipment for the exercises in this book?

Many exercises require no equipment at all. For some, only inexpensive accessories are needed: a resistance band, a yoga block, a light dumbbell, a mat, a stick, etc.

This book is for you if:

  • You feel that your joints are the limiting factor in your practice (whether it's sports, martial arts, or any other physical activity).
  • You are frustrated with the results of traditional strength training.
  • You feel like you're hitting a glass ceiling in your practice, despite all the effort and energy you put into it.
  • You’re getting injured more and more frequently, or your injuries are taking a long time to heal, or they aren’t healing completely.
  • Your body feels stiff and lacks flexibility, explosiveness, and coordination.
  • You want to enjoy the pleasure of playing sports and maintain a good level of performance for as long as possible.

Start Your Transformation Today

Bruce Lee once said: "Knowing is not enough, we must apply. Willing is not enough, we must do"

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