RealMVMT Quick Start Training Template

Being much better can be very simple.

Or very complicated.

Here is how to make it very simple.

If this can become your daily routine you will be elite.

There are many programs here you can follow or you can create your own adventure and get feedback, support, and accountability along the way by following the journey outlined below.

Skill & Positions

Force

Repeat

Juggle.

Handstands & Tumbling.

Foot juggling.

ROS.

Alternate between 2 minutes of skill work and 2 minutes of range work.

5x entries

Holds > Accumulate time

Tumbling drills

Single

Alternating

Maradona 7

Christmas Tree 7

RMVT 13 (back of the hands and reverse elbows added)

Back bridge

Splits - Front L & R

Side Splits

Calf wedge

Split Squat

90-90 Stretch

Standing Pike

Strength training can be very complicated. I've read hundreds of books and invested over 10,000 hours to be able to understand it. And I still know there is a lot I don't know.

Here's what doesn't fail.

1 x Heavy Partial Movement / Power Movement

> PPP Step-Ups (Poliquin / Petersen / Patrick), bench press lockouts, 1/2 seated presses, rack-pulls etc.

> Power Snatch / Clean / Jerk etc., Jumps, Banded lifts. Push Press,

You have to feel something heavy. Even going to 8/10 on these movements exposes your body to high loads. Focus on the 5-10RM loads on these movements.

This loads the structural system and switches on the nervous system.

This depends on your goals and your level of preparation.

Split squats, cyclist squats, front squats

Nordic curls, seated good mornings, Romanian deadlifts, deficit snatch grip deadlifts

Dips, DB Bench Press, RTO Dips, BTN Presses

Chin-ups, 1 arm Rows

Build quality of movement and the mind-body connection.

Do 15-100 reps of each movement 5x3 - 20 x5

> These are the movements that are going to make the biggest impact on your performance while reducing injury risk. They're a big range of motion movements that can be loaded heavily

Calf raises, tibialis anterior, Jefferson curls, sissy squats

Forearm work, bicep work, tricep work, pec work

2-5 minutes / movement 30-200 reps.

Track 10 RM

> A chain is as strong as its weakest link. No weak links are the aim of this block. Focussing only on the primary lifts pre-disposes injury and decreased performance.

5-60 minutes

Sleds, light strongman, running, swimming, cycling, etc.

These can be cyclic movements or games.

If you're doing a lot of hacky and handstand work you'll have less need for this work depending on your goal.