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

Joined February 2018
402 Photos and videos
๐Ÿ†• 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.๐Ÿƒ โœ…40 aerobic sessions โœ…40 anaerobic sessions โœ…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! โšฝ๏ธโ›ณ๏ธ
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Consistency is the cardinal rule of training. ๐Ÿ”‘ Without it, nothing else matters.
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Unilateral Loaded Jumps ๐Ÿ’ฅ Loaded jumps are great for developing power & most commonly consist of: 1๏ธโƒฃ BB/DB Squat Jump derivatives 2๏ธโƒฃ Hex Bar Jump derivatives However, we should not forget that unilateral jumps can be loaded too. โ€˜Surf the curveโ€™. ๐Ÿ„
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2๏ธโƒฃ ๐Ÿ”‘โ€™s for adaptation in training: 1๏ธโƒฃ. Effort 2๏ธโƒฃ. 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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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: โœ…Dynamic or static emphasis โœ…Single or double leg/arm emphasis โœ…Anti extension or rotation emphasis
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Methodical Movement Systems retweeted

๐Ÿ†• Building An Aerobic Base ๐Ÿ”จ 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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Athlete Programming ๐Ÿง Its not as simple as: ๐Ÿ“Œ Push ๐Ÿ“Œ Pull ๐Ÿ“Œ Squat ๐Ÿ“Œ Brace ๐Ÿ“Œ Rotate In fact, its grossly over simplified - however, itโ€™s a head start on a great deal of the athletic population. ๐Ÿ“ˆ
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Methodical Movement Systems retweeted
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Multiplanar Plyometrics/Jumps ๐Ÿคพโ€โ™‚๏ธ As humans, we should be able to move through the three different planes effortlessly. ๐Ÿ“Œ Sagittal: Forward back ๐Ÿ“Œ Frontal: Side to side ๐Ÿ“Œ Transverse: Rotational Heres some basic ways we like to incorporate them into our plyometrics/jumps.
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Multiplanar Plyometrics/Jumps ๐Ÿคพโ€โ™‚๏ธ As humans, we should be able to move through the three different planes effortlessly. ๐Ÿ“Œ Sagittal: Forward back ๐Ÿ“Œ Frontal: Side to side ๐Ÿ“Œ Transverse: Rotational Heres some basic ways we like to incorporate them into our plyometrics/jumps.
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Donโ€™t Add Strength To Dysfunction ๐Ÿ‹๏ธโ€โ™‚๏ธ ๐Ÿ‹๏ธโ€โ™€๏ธ If you oberve a dysfunctional movement pattern, adding weight will make the dysfunction worse e.g. knees caving in during a squat. โœ… Often stripping it back & building it back up is the best answer for performance & health longevity.
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Rack Back Extensions ๐Ÿ’ก A common issue in training is availability of back extension benches. Performing this variation in a rack can be a good substitute: ๐ŸŽฅ1๏ธโƒฃ&2๏ธโƒฃ: Heels into dumbbells (can allow use of โฌ†๏ธ weight) ๐ŸŽฅ3๏ธโƒฃ&4๏ธโƒฃ: Toes into dumbbells (โฌ†๏ธ hamstrings & calves stress)
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Bilateral vs Unilateral Exercises ๐Ÿค” We are not sure if this is a popular or an unpopular opinionโ€ฆ but you donโ€™t have to choose oneโ‰๏ธ Itโ€™s entirely contextual ๐Ÿคทโ€โ™‚๏ธ.
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Canโ€™t Full Press Upโ‰๏ธ Try These โฌ‡๏ธ Are you struggling to master the full Press Up? Give this variation a try ๐Ÿง. We are significantly stronger eccentrically, so this exercise can be great to get stronger in a highly specific pattern.
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Areas people overvalue when trying to train through pain ๐Ÿค• ๐Ÿ’Š Cortisone & painkillers ๐ŸงŠ Ice ๐ŸฉนKinesio 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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Deadbugs are a great exercise for core anti-extension & rotary stability ๐Ÿค” However rotation also occurs in life & sport (torso & hips separation) Using a deadbug anti-rotation press may: โœ…Add an anti-rotation element to this exercise โœ…โฌ†๏ธOverall torso stabilisation
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FYI: Novelty โ‰  Exercise Selection Only ๐Ÿคทโ€โ™‚๏ธ
People Want Novelty ๐Ÿคนโ€โ™‚๏ธ โ€˜Just do the basics wellโ€™ is a great concept (& itโ€™s often true), butโ€ฆ Whether you like it or not, people like novelty - If you donโ€™t provide it, theyโ€™ll find it elsewhere. Itโ€™s how you provide it that makes the difference ๐Ÿ’ก
People Want Novelty ๐Ÿคนโ€โ™‚๏ธ โ€˜Just do the basics wellโ€™ is a great concept (& itโ€™s often true), butโ€ฆ Whether you like it or not, people like novelty - If you donโ€™t provide it, theyโ€™ll find it elsewhere. Itโ€™s how you provide it that makes the difference ๐Ÿ’ก
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Swing to Broad Jump Contrast ๐Ÿ’ฅ 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 weโ€™ll use it yet. More experimentation required. ๐Ÿ‘จโ€๐Ÿ”ฌ
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Context Principle ๐Ÿงฉ ๐™‰๐™š๐™ซ๐™š๐™ง ๐™–๐™จ๐™  ๐™›๐™ค๐™ง ๐™ฉ๐™๐™š ๐™ข๐™š๐™–๐™ฃ๐™ž๐™ฃ๐™œ ๐™ค๐™› ๐™– ๐™ฌ๐™ค๐™ง๐™™ ๐™ž๐™ฃ ๐™ž๐™จ๐™ค๐™ก๐™–๐™ฉ๐™ž๐™ค๐™ฃ, ๐™—๐™ช๐™ฉ ๐™ค๐™ฃ๐™ก๐™ฎ ๐™ž๐™ฃ ๐™ฉ๐™๐™š ๐™˜๐™ค๐™ฃ๐™ฉ๐™š๐™ญ๐™ฉ ๐™ค๐™› ๐™– ๐™ฅ๐™ง๐™ค๐™ฅ๐™ค๐™จ๐™ž๐™ฉ๐™ž๐™ค๐™ฃ This goes for judgement of others training! Consider that you're merely seeing a snapshot ๐Ÿ“ธ
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Pull from a dead-stop ๐Ÿ›‘ Pulling from โ€˜deadโ€™ positions can be a great tool to tidy up your form and increase the work on the targeted musculature (reduced SSC contribution). โœ… Optimal positioning โฌ†๏ธ Targeted musculature work โฌ‡๏ธ Grip demands
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