Methodical Movement Systems

MMS: Optimising your physical potential | Founders @Kirky_SC MSc ASCC CSCS | @PJDundass_SS MSc BBS CSCS

[Methodical Movement Systems @MethodicalMS]

🆕 The Complete Running Fitness Manual

This manual builds on the success of our previous ebook & delivers you 100+ pages of top-level practical information/drills.🏃

✅40 aerobic sessions
✅40 anaerobic sessions
✅Fitness testing

Grab your copy HERE ⬇️
https://t.co/r6N9YweRUA

[Dan James @OCTOPUSDEEJ]

Great to be in the @UKFootgolf squad for the European championships in Buk Hungary starting 29th September. I have tried my best to apply myself to a new discipline and stay positive during this pandemic. Hard work and hours of practice paying off. Looking forward to it! ⚽️⛳️

[Methodical Movement Systems @MethodicalMS]

@ymk15 Glad you agree, Coach. 🤜🤛

[Methodical Movement Systems @MethodicalMS]

Consistency is the cardinal rule of training. 🔑

Without it, nothing else matters.

[Methodical Movement Systems @MethodicalMS]

Unilateral Loaded Jumps 💥

Loaded jumps are great for developing power & most commonly consist of:

1️⃣ BB/DB Squat Jump derivatives
2️⃣ Hex Bar Jump derivatives

However, we should not forget that unilateral jumps can be loaded too.

‘Surf the curve’. 🏄

[Methodical Movement Systems @MethodicalMS]

2️⃣ 🔑’s for adaptation in training:

1️⃣. Effort
2️⃣. Consistency

Same for trainers/coaches: Focus on effort & consistency e.g. 2-3 exercises in a banded/mobility/stretching routine well than programming a 10-12 half-assed exercise routine, quality > quantity.

[Methodical Movement Systems @MethodicalMS]

Deadbugs are a great exercise for rotary stability & strong core musculature.

When bodyweight deadbugs are competent, overload via cable machine are great progressions for a:
✅Dynamic or static emphasis
✅Single or double leg/arm emphasis
✅Anti extension or rotation emphasis

[GUSE TRAINING @GuseSCTraining]

https://t.co/lVapXpxhAU

[Methodical Movement Systems @MethodicalMS]

Athlete Programming 🧐

Its not as simple as:
📌 Push
📌 Pull
📌 Squat
📌 Brace
📌 Rotate

In fact, its grossly over simplified - however, it’s a head start on a great deal of the athletic population. 📈

[JaySmith @Coach_JaySmith]

🔥🔥

[Methodical Movement Systems @MethodicalMS]

Multiplanar Plyometrics/Jumps 🤾‍♂️

As humans, we should be able to move through the three different planes effortlessly.

📌 Sagittal: Forward +back
📌 Frontal: Side to side
📌 Transverse: Rotational

Heres some basic ways we like to incorporate them into our plyometrics/jumps.

[Methodical Movement Systems @MethodicalMS]

Don’t Add Strength To Dysfunction 🏋️‍♂️ 🏋️‍♀️

If you oberve a dysfunctional movement pattern, adding weight will make the dysfunction worse e.g. knees caving in during a squat.

✅ Often stripping it back & building it back up is the best answer for performance & health longevity.

[Methodical Movement Systems @MethodicalMS]

Rack Back Extensions 💡

A common issue in training is availability of back extension benches. Performing this variation in a rack can be a good substitute:

🎥1️⃣&2️⃣: Heels into dumbbells (can allow use of ⬆️ weight)

🎥3️⃣&4️⃣: Toes into dumbbells
(⬆️ hamstrings & calves stress)

[Methodical Movement Systems @MethodicalMS]

Bilateral vs Unilateral Exercises 🤔

We are not sure if this is a popular or an unpopular opinion… but you don’t have to choose one⁉️

It’s entirely contextual 🤷‍♂️.

[Methodical Movement Systems @MethodicalMS]

Can’t Full Press Up⁉️ Try These ⬇️

Are you struggling to master the full Press Up? Give this variation a try 🧐.

We are significantly stronger eccentrically, so this exercise can be great to get stronger in a highly specific pattern.

[Methodical Movement Systems @MethodicalMS]

Areas people overvalue when trying to train through pain 🤕

💊 Cortisone & painkillers
🧊 Ice
🩹Kinesio tape

An area people undervalue when trying to train through pain:

-Why the pain is there in the first place & creating a plan to address it-

[Methodical Movement Systems @MethodicalMS]

Deadbugs are a great exercise for core anti-extension & rotary stability

🤔 However rotation also occurs in life & sport (torso & hips separation)

Using a deadbug anti-rotation press may:
✅Add an anti-rotation element to this exercise
✅⬆️Overall torso stabilisation

[Methodical Movement Systems @MethodicalMS]

FYI: Novelty ≠ Exercise Selection Only 🤷‍♂️

[Methodical Movement Systems @MethodicalMS]

People Want Novelty 🤹‍♂️

‘Just do the basics well’ is a great concept (& it’s often true), but…

Whether you like it or not, people like novelty - If you don���t provide it, they’ll find it elsewhere.

It’s how you provide it that makes the difference 💡

[Methodical Movement Systems @MethodicalMS]

@buzwe_mhlope Very similar to the approach we take. It’s all in the implementation - planned variation and novelty will benefit adherence and adaptation of used correctly.

[Methodical Movement Systems @MethodicalMS]

People Want Novelty 🤹‍♂️

‘Just do the basics well’ is a great concept (& it’s often true), but…

Whether you like it or not, people like novelty - If you don’t provide it, they’ll find it elsewhere.

It’s how you provide it that makes the difference 💡

[Methodical Movement Systems @MethodicalMS]

@FitnessFoundry No doubt it was add to the fun 🏖. Imagine the looks you’d get 😂.

[Methodical Movement Systems @MethodicalMS]

Swing to Broad Jump Contrast 💥

Contrast sets are essentially using a conditioning contraction to prime the system to ⬆️ RFD in a subsequent action or movement.

Enjoyed playing around w/ this one. Not entirely sure we’ll use it yet. More experimentation required. 👨‍🔬