MMS: Optimising your physical potential | Founders @Kirky_SC MSc ASCC CSCS | @PJDundass_SS MSc BBS CSCS
Joined February 2018
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9 Nov 2020
๐ 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.๐
โ
40 aerobic sessions
โ
40 anaerobic sessions
โ
Fitness testing
Grab your copy HERE โฌ๏ธ
gum.co/IyLjK
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Methodical Movement Systems retweeted
24 Sep 2021
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! โฝ๏ธโณ๏ธ
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27 Aug 2021
Consistency is the cardinal rule of training. ๐
Without it, nothing else matters.
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26 Aug 2021
Unilateral Loaded Jumps ๐ฅ
Loaded jumps are great for developing power & most commonly consist of:
1๏ธโฃ BB/DB Squat Jump derivatives
2๏ธโฃ Hex Bar Jump derivatives
However, we should not forget that unilateral jumps can be loaded too.
โSurf the curveโ. ๐
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21 Aug 2021
2๏ธโฃ ๐โs for adaptation in training:
1๏ธโฃ. Effort
2๏ธโฃ. 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.
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17 Aug 2021
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:
โ
Dynamic or static emphasis
โ
Single or double leg/arm emphasis
โ
Anti extension or rotation emphasis
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Methodical Movement Systems retweeted
7 Aug 2021
4 Dec 2020
๐ Building An Aerobic Base
๐จ The building metaphor is very common in many training philosophies.
How does this apply to aerobic training? Why should you focus on building this quality?
See our latest blog article to find out. โฌ๏ธ
tinyurl.com/y68r4wcv
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4 Aug 2021
Athlete Programming ๐ง
Its not as simple as:
๐ Push
๐ Pull
๐ Squat
๐ Brace
๐ Rotate
In fact, its grossly over simplified - however, itโs a head start on a great deal of the athletic population. ๐
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Methodical Movement Systems retweeted
3 Aug 2021
๐ฅ๐ฅ
3 Aug 2021
Multiplanar Plyometrics/Jumps ๐คพโโ๏ธ
As humans, we should be able to move through the three different planes effortlessly.
๐ Sagittal: Forward back
๐ Frontal: Side to side
๐ Transverse: Rotational
Heres some basic ways we like to incorporate them into our plyometrics/jumps.
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3 Aug 2021
Multiplanar Plyometrics/Jumps ๐คพโโ๏ธ
As humans, we should be able to move through the three different planes effortlessly.
๐ Sagittal: Forward back
๐ Frontal: Side to side
๐ Transverse: Rotational
Heres some basic ways we like to incorporate them into our plyometrics/jumps.
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1 Aug 2021
Donโt Add Strength To Dysfunction ๐๏ธโโ๏ธ ๐๏ธโโ๏ธ
If you oberve a dysfunctional movement pattern, adding weight will make the dysfunction worse e.g. knees caving in during a squat.
โ
Often stripping it back & building it back up is the best answer for performance & health longevity.
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31 Jul 2021
Rack Back Extensions ๐ก
A common issue in training is availability of back extension benches. Performing this variation in a rack can be a good substitute:
๐ฅ1๏ธโฃ&2๏ธโฃ: Heels into dumbbells (can allow use of โฌ๏ธ weight)
๐ฅ3๏ธโฃ&4๏ธโฃ: Toes into dumbbells
(โฌ๏ธ hamstrings & calves stress)
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22 Jul 2021
Bilateral vs Unilateral Exercises ๐ค
We are not sure if this is a popular or an unpopular opinionโฆ but you donโt have to choose oneโ๏ธ
Itโs entirely contextual ๐คทโโ๏ธ.
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20 Jul 2021
Canโt Full Press Upโ๏ธ Try These โฌ๏ธ
Are you struggling to master the full Press Up? Give this variation a try ๐ง.
We are significantly stronger eccentrically, so this exercise can be great to get stronger in a highly specific pattern.
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18 Jul 2021
Areas people overvalue when trying to train through pain ๐ค
๐ Cortisone & painkillers
๐ง Ice
๐ฉนKinesio 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-
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17 Jul 2021
Deadbugs are a great exercise for core anti-extension & rotary stability
๐ค However rotation also occurs in life & sport (torso & hips separation)
Using a deadbug anti-rotation press may:
โ
Add an anti-rotation element to this exercise
โ
โฌ๏ธOverall torso stabilisation
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9 Jul 2021
FYI: Novelty โ Exercise Selection Only ๐คทโโ๏ธ
8 Jul 2021
People Want Novelty ๐คนโโ๏ธ
โJust do the basics wellโ is a great concept (& itโs often true), butโฆ
Whether you like it or not, people like novelty - If you donโt provide it, theyโll find it elsewhere.
Itโs how you provide it that makes the difference ๐ก
8 Jul 2021
People Want Novelty ๐คนโโ๏ธ
โJust do the basics wellโ is a great concept (& itโs often true), butโฆ
Whether you like it or not, people like novelty - If you donโt provide it, theyโll find it elsewhere.
Itโs how you provide it that makes the difference ๐ก
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5 Jul 2021
Swing to Broad Jump Contrast ๐ฅ
Contrast sets are essentially using a conditioning contraction to prime the system to โฌ๏ธ RFD in a subsequent action or movement.
Enjoyed playing around w/ this one. Not entirely sure weโll use it yet. More experimentation required. ๐จโ๐ฌ
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30 Jun 2021
Context Principle ๐งฉ
๐๐๐ซ๐๐ง ๐๐จ๐ ๐๐ค๐ง ๐ฉ๐๐ ๐ข๐๐๐ฃ๐๐ฃ๐ ๐ค๐ ๐ ๐ฌ๐ค๐ง๐ ๐๐ฃ ๐๐จ๐ค๐ก๐๐ฉ๐๐ค๐ฃ, ๐๐ช๐ฉ ๐ค๐ฃ๐ก๐ฎ ๐๐ฃ ๐ฉ๐๐ ๐๐ค๐ฃ๐ฉ๐๐ญ๐ฉ ๐ค๐ ๐ ๐ฅ๐ง๐ค๐ฅ๐ค๐จ๐๐ฉ๐๐ค๐ฃ
This goes for judgement of others training! Consider that you're merely seeing a snapshot ๐ธ
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29 Jun 2021
Pull from a dead-stop ๐
Pulling from โdeadโ positions can be a great tool to tidy up your form and increase the work on the targeted musculature (reduced SSC contribution).
โ
Optimal positioning
โฌ๏ธ Targeted musculature work
โฌ๏ธ Grip demands
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