RealMVMT Coach Foundation
What is a good foundation level for a performance coach?
It's a tough question. Ideally, everyone is a world champion all-rounder. In reality, we have to accept that getting better is a process that takes time.
Over time we expect these standards to improve. Who knows what we could do if we really focussed on it!
Some of these will come easy.
Chances are 1-2 of these won't come together easily for you.
That's where the good stuff is.
Overcome.
To start taking out Black Belts you're going to need the mentality of overcoming. Overcome and experience the new self on the other side.
Guideline > Muscle Number >85
Every performance has an optimal body composition.
If you're too light you're not going to lift significant weight and strong winds will be a danger.
Muscle number tells about your baseline wellness, nutrition, and training volume over recent years. 90 is a good level, and 95 is elite. 85 tells us that you're working in the right direction.
Guideline < Body Fat 15%
Fat mass is non-functional when we're talking about strength and power.
Excess body fat is associated with an increase in female hormones, a decrease in testosterone and a wide range of negative health affects 6-12% is where most men should be looking to sit.
Overhead ATG Split Squat - On flat ground
Tight hips negatively impact everything from knee function and stride length to fertility.
For us to squat, sprint, and snatch effectively we want this combination of overhead and hip mobility.
Standing Pancake - Elbows to floor
This is a combination between Lateral Splits and Jefferson Curls. Can you get your elbows to the floor move your feet laterally and bend forwards?
Again we want to go further than this but as a baseline getting this contact is a minimum standard we need to get to.
Hacky Sack - 20 kicks
Let's connect the feet to the brain.
Balance, skill > we need the feet to be connected to the brain to optimize performance and movement opportunities.
Ideally, we alternate these kicks.
4-ball Juggling - 15 seconds
Hands and brains :)
The massive challenge of the 4 ball is the non-dominant hand getting up to an equal level at a challenging level. Become more ambidextrous hands and feet.
KEY TIP > Focus on "weak hand" with 2 ball one hand challenges and 2+1 asynchronous drilling.
15-second handstand + 3/5 entries
Consistent handstands :)
A new world of self-regulation.
Fear, control, discomfort...
These 2 targets might take a while.
That's ok.
The harder you work for it, the better equipped you will be to take others on their training journeys.
KEY TIP > The wall is your best friend.
1. Entries > Kick-ups to the wall
2. Rebalancing > Toe pulls, heel pulls
3. Low balances > shoulder stands, headstands, frog sits, etc.
Weightlifting - 5x1 at 50% of bodyweight
5 single reps on both the snatch and the clean and jerk. Take your time 10-30 seconds between single reps.
5 smooth repetitions back to back. These repetitions with this weight should look similar and demonstrate proficiency in the movement.
Bodyweight on the bar - Bench x5 Squat x10 Deadlift x15
Base strength.
Control the eccentrics.
Dead start on the floor for the deadlifts.
No need to pause at the bottom.
Timer > Push-Ups x20 + Pull-Ups x5.
On the 1-second timer.
Hit the top on one beat, hit the bottom on the next beat.
Let's be strong!
30-second 10m shuttle
It's great to be able to run.
If you can't run you're more vulnerable than you would otherwise be.
Acceleration and change of direction are great expressions of strength and power.
What's next
Daily Cultivation
Enjoy the process.
Work towards the targets.
Learn about yourself through the process.
You can follow one of the programs we offer you.
Do the individual sessions.
Make your own plan and share your progress.
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