Methodical Movement Systems

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MMS: Strength & conditioning & movement solutions in an easy to understand system for the everyday person. Founded by P.J. Dundass and Lee Kirk.

27/08/2021

The most important rock to get in place is consistently. 🔑

A good programme done consistently is better than a great programme done inconsistently. 📈

26/08/2021

Unilateral Explosive Loaded Jumps 💥

Loaded jumps, as well as weightlifting derivatives, are a popular way to develop the strength-speed area of the force-velocity curve. The ‘curve’ is typically broken down into four categories;

📌 Strength
📌 Strength-Speed
📌 Power
📌 Speed-Strength
📌 Speed

We won’t go into too much detail here, but essentially the lighter and quicker something is - the closer it is to the speed end (more velocity). The heavy and slower the exercise, the closer it is to strength (more force). All areas of the curve are important to develop your explosive qualities - often referred to as ‘surfing the curve’. 🏄

Loaded jumps can be extremely useful to develop your strength-speed and speed strength (load dependent). The most common variants of these are Loaded Squat Jumps and Hex Bar Jumps. However, this is an oversight and you should not forget that unilateral jumps can be loaded too.

Heres a few barbell exercises to try in your training!

1️⃣ BB RFESS Jump
2️⃣ BB Split Squat Jump w/Switch
3️⃣ BB Split Squat Jump w/o Switch

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If you enjoyed this information, get more by downloading our 🆓 eBook by clicking below to help your fitness and conditioning goals! ⬇️
www.methodicalmovementsystems.com/resources
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21/08/2021

Always better aiming for a little bit of good effort performed consistently than a-lot of crap work performed inconsistently.

17/08/2021

Cable Machine Deadbugs: The Perfect Way to Overload The Core

Deadbugs are a great exercise for rotary stability & a strong core musculature. When bodyweight deadbugs are competent, overload via cable machine are great with weighted progressions for a:

✅Dynamic or static emphasis: This being reaching in 🎥1️⃣ where you develop the core through movement and 🎥2️⃣&3️⃣ keeping it under tension constantly.
✅Single or double leg/arm emphasis: Varying the degree of difficulty moving a single and double leg/arm at a time.
✅Anti extension or rotation emphasis: Being more sport specific with the goal you want to develop the core for.
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If you enjoyed this information, get more by downloading our 🆓 eBook by clicking below to help your fitness and conditioning goals ⬇️
www.methodicalmovementsystems.com/resources
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04/08/2021

It’s not perfect, but does it need to be⁉️

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If you enjoyed this information, get more by downloading our 🆓 eBook by clicking below to help your fitness and conditioning goals! ⬇️
www.methodicalmovementsystems.com/resources
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03/08/2021

Multiplanar Plyometrics/Jumps 🤾‍♂️

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

These planes consist of:
📌 Sagittal: Forward +back
📌 Frontal: Side to side
📌 Transverse: Rotational

The ability to generate force through multiplanar movement is crucial in many sports (i.e. changing direction, Golf swing, etc) and life situations.

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

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If you enjoyed this information, get more by downloading our 🆓 eBook by clicking below to help your fitness and conditioning goals! ⬇️
www.methodicalmovementsystems.com/resources
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01/08/2021

If you have spent any good length time weight training, you learn that pushing on when movements break down has a cost.

You may get away with it early on but aches and pain always catch you in the end, anyone else? 😂

31/07/2021

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 if you don’t have one or you have a large group training setting and need more.

All you need is a rack, two dumbbells and a pad for a barbell.

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

🎥3️⃣&4️⃣: Toes into dumbbells (⬆️ hamstrings & calves stress)
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If you enjoyed this information, get more by downloading our 🆓 eBook by clicking below to help your fitness and conditioning goals! ⬇️
www.methodicalmovementsystems.com/resources
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22/07/2021

It doesn’t have to be either/or⁉️

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If you enjoyed this information, get more by downloading our 🆓 eBook by clicking below to help your fitness and conditioning goals! ⬇️
www.methodicalmovementsystems.com/resources
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20/07/2021

Can’t Full Press Up⁉️ Try These ⬆️

🚨 TAG or SHARE this post with someone you think needs to learn how to Press Up🚨

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

Due to the fact we are significantly stronger eccentrically, this exercise can be a great foundational exercise to allow you to get stronger in a highly specific pattern.

Eccentric contractions refer to when the muscle is lengthening and is usually in the lowering phase of a movement- often against gravity in free weight exercises.

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If you enjoyed this information, get more by downloading our 🆓 eBook by clicking below to help your fitness and conditioning goals! ⬇️
www.methodicalmovementsystems.com/resources
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