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RealMOVEMENT Targets

Potentiating Humans to Nourish, Perform & Evolve.

Potentiating Humans to Nourish, Perform & Evolve.

We live in a time of great potential. Material achievement is at an all-time high and yet the mental and physical vitality and resilience of our population is falling rapidly.

RealMOVEMENT system was born through a combination of helping the worlds best athletes get better and living with some of the world’s poorest and down-trodden people on the planet. This the system to potentiate them both and everyone who choose BETTER, in between.

The only pre-requisite for RealMOVEMENT is wanting to explore your potential to serve humanity. Seeking long-term growth and achievement over instant gratification. This is the battle that has gone on through the ages. We are stoics. We build to leave a generational legacy and maximally support the development of our global community.

The desired outcome of RealMOVEMENT is to replace the dominant culture our time; self-harm for instant gratification, to allow humanity to achieve more of it’s physical and spiritual potential.

Like in the athletic world where this system is born, potential is everywhere, that challenge is harnessing that talent to create beauty.

To achieve our goal changes we will need to re-establish the basic human rights of food, housing, health. Communities that are fulfilling these needs will have the space to move and evolve.

Nourish Your Cells, We’re Worth It.

  1. Energetically by what they attract from the universe.
  2. From breath. Breath control is central to cellular health.
  3. With quality water with mineral. All messages and cellular processes will be heavily influenced by water and mineral balance.
  4. Sunlight and solar energy. We’ve evolved under the sun and the stars and we’re meant to feel their energy. Spending time in the sun and outside is important to the body.
  5. Food. Eat that which makes life better. Be cautious with food products that have no place on the natural world. We must use the bodies fasting mode at regular intervals for optimal health.

 

We’re here to be Better Than Yesterday.

 

MOVEMENT

Humans are the masters of movement. We are capable of more than any other species. When developing these capacities life’s biological and mental processes are also potentiated.

MOBILITY

Move in and out of positions with with balance and strength in more positions.

SKILL

Foot and hand co-ordination and balance together with memory and music skill

FORCE

We test: Gymnastics, Athletics, Powerlifting and Grip Training and Weightlifting. We train using these methods together with bodybuilding, kettle bells and strongman methods.

ENDURANCE

Repeat what you’re good at. The ability to train harder for longer at intensity is valued in RealMOVEMENT Philosophy together with the ability to train at low intensity for a long periods.

Evolve

We’re here to be better than yesterday. Everyday is an opportunity to create for the betterment of humanity and creation. There are 2 main levels of evolution here.

Material Success:

We must gain some control over basic needs. Food, housing & health. This can be achieved in many ways. Unfortunately western economics is set-up to create scarcity and difficulty in achieving these basic securities.

In this area we create synergistic business that allows our basic needs to be met while providing a valuable service to humanity and the planet.

Spiritual Growth:

The ability to connect on a deeper level to the collective. To feel it’s power and live in balance with the laws of the universe. Thought and heart energies are powerful tools here.

Targets give us a destination. The path to reach it will be different for everyone but without a place to go there is no need to get out of bed, or make disciplined decisions.

Achieve the targets with virtuosity, demonstrate mastery, don’t rush to achieve a pass mark and move to the next. Be patient and build something you’re proud to teach the world.

 

To pass the level you must be able to complete 12 of the tasks in that level. For level X that means 12 tasks. For level 1-3 there are more tests giving you more opportunities but the standards are higher requiring a greater degree of specialisation.

Level X

Level X is the beginning. By reaching this point you’ve moved beyond many of the limitations of society and norms that hold us back. You’re in the top 1% of society in physical and mental capacity. You’re in a great position to launch into the Elite Standards. Maintaining Your X Status beyond 50, 60, 70, 80, 90 is your ticket to an amazing life if not immortality!

Do NOT Go Past 50 Without Achieving These Standards!

Level 1 is another ball-game. If you’re going to get there you’d best start now with a double focus.

MOBILITY

WHY?

To get where we need to be for handstands and for movement freedom we need to be able to bend. Very tight lower back and portions of the back that don’t bend is a big reason for lower-back pain.

Method:

  1. Stand straight with the knees locked. Keep them this way. Re-check at the bottom if you forgot to keep your legs straight.
  2. Bend forward touching the ground in line with the big toes. (Don’t reach forward.)
  3. Create pressure with floor with the finger tips or fists and hold it for 10 sec.

Resting Squat – 5 min. If you experience more than minor discomfort in sitting in a squat for 5 minutes you will be more likely to experience pain in the knees, lower back, hips and ankles as well as digestive and reproductive issues. Squatting is the alternative position to standing. Regain it.

SKILL

Invert. If you’ve never done much of it you will experience all kinds of fear and discomfort. Overcome. Life is better on the other side. Benefits include: spacial awareness, stronger blood vessels and circulation to the brain, organ health, wrist and shoulder strength, proprioception and greatly increased mind-body connection.

Hands should be within 1 hand length of the wall. The nose should be able to touch the wall and the toes are the only other part of the body that should touch the wall.

Return to the floor with control to complete the challenge.

Are your hands connected to your brain. Juggling will improve your hand-eye co-ordination ready for any task that requires hand-eye skills. Juggling is proven to increase the density of the left and right brain connection. It also increases white and grey matter, the reverse of what happens when we age.

Keep the balls in the air nice and smooth 🙂

Why?

Connect your feet to your brain!! Can you balance on one foot in a semi-chaotic environment. Dynamic hip mobility will also greatly improve.

Method:

Control the ball, make contact 60 times standing 1 metre from the wall.

FORCE

Grip strength correlates to death rate and how strong you are in the gym. Build strong hands and life becomes better.

Close the Captains Of Crush Level 1 for 5 repetitions. You don’t have to close them from completely open. They need to be closed from credit card width open. Slide a card between the grips between reps to measure width.

Squat x10 reps, Bench Press x5 reps, Deadlift x15 reps.

This is a solid level of strength to get to with the barbell which can be reached with basic programming and consistent application.

Measured from the toes to the heels. Power correlates to freedom!

ENDURANCE

Run, turn, run! A basic test for toughness and running. Hit the line every turn and give it your all!

Touch the bell to the floor and then get it well above the head. This is about endurance not technical snatch. We need a flat back but the emphasis is not on a strong lockout directly overhead. Don’t let the dumbbell fall to the floor.

Method: Push-ups on the 3 second timer. Chin, chest and crutch should touch the floor on each rep. Flat body, chin tucked. If the first rep isn’t perfect don’t do more in the test.

Why: A baseline tolerance to volume opens up the world of high resistance strength training with enough tolerance to volume in the nervous system and connective tissues to avoid injury.

Method: Pull-ups on the 3 second timer. Touch the throat to the bar on each repetition. This will require strength in the posterior should and retraction muscles. If you can’t touch to the bar take a step back to correct postural weaknesses then resume the challenge of 5 contact pull-ups.

The body must maintain a straight line for all valid reps. Knees straight and no piking of the hips.

Touch the throat to the bar.

Do not

  1. Extend the neck
  2. Bend the hips or knees
  3. Do anything else weird to cheat.

Keep it clean 🙂

Why: When you’re dominating contact pull-ups for reps you have a good base for rope climbing, front levers, one-arm chins and more.

rmu-banner-image

Level 1

Level 1 – You’re a movement genius. You’re among the top 1% of gym goers and you’re making a difference. We always knew that you were blessed with genius potential. Realising it is one of the best ways to show gratitude for your gifts!

Maintaining this level is a challenge worth living for. The next step is a big one. Very few people will take it. Will you be one of the few?

MOBILITY

To get where we need to be for handstands and for movement freedom we need to be able to bend. Very tight lower back and portions of the back that don’t bend is a big reason for lower-back pain.

  1. Stand straight with the knees locked. Keep them this way. Re-check at the bottom if you forgot to keep your legs straight.
  2. Bend forward touching the ground in line with the big toes. (Don’t reach forward.)
  3. Create pressure with floor with the finger tips or fists and hold it for 10 sec.

Why?

Horse stance goes back deep into martial arts history. We’re going to use it to strength and lengthen the adductors. As we learn to lock in the position we form a base for more intense mobility work for the adductors. It’s also a great tool to learn to relax and breath under tension.

Method:

Stand with the feet 5 shuffling movements wide. Squat and hold with the hips slightly below parallel. Placing a stick in the hip crease will keep the reps honest and high quality. This is required for the test.

SKILL

Kick to a free-standing handstand and hold for 30 seconds. You must establish a straight line (not a banana) within the first 10 seconds.

Are your hands connected to your brain. Juggling will improve your hand-eye co-ordination ready for any task that requires hand-eye skills. Juggling is proven to increase the density of the left and right brain connection. It also increases white and grey matter, the reverse of what happens when we age.

Keep the balls in the air nice and smooth for 5 minutes continuously 🙂

Foot brain connection and balance are life-enhancing and even extending. Reconnect your brain to your feet.

Speak them and understand when a native speaker says them.

Music is deep in human culture and something that makes life better. It builds community and creates common ground. The fine motor skills and memory involvement is also a positive for a great life!

Lock the immortal words of wisdom into the conscious and sub-conscious minds to live more like the great people of history.

FORCE

Kick to handstand. Establish balance. Lower the head to kiss the floor, no headstands allowed. Return to handstand, establish balance.

Man hands! (Girls you’re shooting for the 0.5) Strong hands are the foundation for strong people and everything will be better when your hands get better!

Squat deep.

Bench Press clean.

Deadlift a truck.

Life’s good!

See the FPR Rules and Calculations Here

Method: (Snatch + Clean + Jerk) / Body weight = Weightlifting Ratio.

Why? Weightlifting is a place to demonstrate speed, strength, mobility, technique and courage! It’s hard but feels amazing when you nail it. All old-time lifters did fast and slow lifts. Even Mr Deadlift, the greatest deadlifter of all-time won state level competitions in the snatch and clean and jerk.

Simple. If you can do it you’re getting close to being a beast! Deadlifts create real world beasts when coupled with some mobility and strongman training! Conventional only.

You should be able to stop at any point in the movement. There should be no jerk. No kicking the feet, kipping or anything similar. Smooth controlled reps. Turn the rings to face directly forwards or slightly externally rotated.

Horizontal force production is also a great way to get you moving powerfully. How far can you jump from a standing position. Compared you height this measure will tell us about the power in your hips and overall co-ordination for explosive movement.

You must jump and stick on this one. That means if you walk off the mark your score doesn’t count, if you fall backwards the score doesn’t count.

Measure from your toes on the starting line to heels.

Counter movement jump is a great measure of your ability to move your mass through space at speed. Vertical jump shows a high correlation to performance in athletic populations.

ENDURANCE

Method: Measure 20m, put the tape on and RUN. 3 consecutive misses of the beep and you’re out. Wait for the beep to start running each length.

Why? Serious endurance for anything! You have to have some speed and power to eat this one up which makes it better than straight line running.

Touch the bell to the floor and then get it well above the head. This is about endurance not technical snatch. We need a flat back but the emphasis is not on a strong lockout directly overhead. Don’t let the dumbbell fall to the floor.

Method: Touch your chin to the bar / band on each repetition. This technique isn’t need for heavy dips but is needed for bodyweight dips. We need the shoulder extension range of motion! Lockout the reps at the top. Keep the legs still and pointing straight down with straight legs where possible.

Why? Dips build pressing strength and range into extension. They are the squat of the upper body. High volume builds tolerance for heavy work and neural efficiency in the movement.

Method: Pull-ups on the 3 second timer. Touch the throat to the bar on each repetition. This will require strength in the posterior should and retraction muscles. If you can’t touch to the bar take a step back to correct postural weaknesses then resume the challenge of 10 contact pull-ups.

The body must maintain a straight line for all valid reps. Knees straight and no piking of the hips.

Touch the throat to the bar.

Do not

  1. Extend the neck
  2. Bend the hips or knees
  3. Do anything else weird to cheat.

Keep it clean 🙂

Why: When you’re dominating contact pull-ups for reps you have a good base for rope climbing, front levers, one-arm chins and more.

rmm-banner

Level 2

Impossible is just a word for the things that most people are too scared to try. If you’re here you’re at a competitive level in multiple capacities and you’re defying laws of physics and the expectations of all but the faithful few.

People around you are amazed by what you can do and you’re setting a new standard for kids, elderly and everyone in between.

By this stage you know your power to change and make change.

You might be the first if you make the next step!

MOBILITY

This is pre-requisite mobility for quality press handstands. You may also notice that your recovery from heavy lifting – squats and deadlifts comes much faster.

This test is used by Martin Harlowe with Australia’s best weightlifters.

Method: Hold an overhead squat position with a 20kg plate directly over the head.

Why?

If you can you have a good base for snatching. If you can’t then chance are that you don’t!

Method:

  1. This movement should be unassisted by hands on legs.
  2. Reach forward with the head rather than down.
  3. Legs should create a 90 degree angle or similar, this is not a lateral split.

Why? A pancake will allow you to do gymnastics movements like stalder presses, straddle and flag handstands. It is a powerful combination of adductor, hamstring and lower-back mobility.

SKILL

Method:

Kick to handstand.

Gain a vertical extended position within the first 10 seconds.

Wrists, shoulders, hips and feet should all be in alignment.

Toes pointed.

Feet touching, preferably at the heels and toes.

 

Why?

Handstands require balance and resilience. They embody self-control and determination to progress. A handstand will come to a person only after many hours of practice. Inversion has been used for centuries in practices such as yoga for the digestive system and the nervous system. You will also gain strength in the wrists and shoulders. Body awareness will be increased as a result of challenging your awareness in an inverted position.

4 balls, alternate timing.

Why?

When 3-ball juggling becomes smooth, learning slows or even stops. We must continue. 4-balls requires faster hands, high thows and puts more learning into your non-dominant hand.

Method:

Keep the ball in the air.

No stalls for longer than 1 second.

Keep the ball moving from left to right and up and down the body throughout the 1-minute.

Why?

Your brain and your body are meant to be connected. Much of the success of humanity is as a result of our complex movement capacity. Reconnecting the brain to the body is a valuable. The skill with the ball will help your soccer skills or any co-ordination of the foot making contact with another object. You will also improve single leg balance and stability with functional ballistic mobility.

Method: Speak them into the camera, no notes.

Why: Communicating with someone in another language is an amazing feeling. Everyone should experience it. You may just see at this level that becoming conversant is not too far away!

With 100 words and 10 phrases you can engage people enough to build serious momentum.

Method: Play songs into a camera. You can learn from YouTube, friends or a private teacher.

Why? Music is part of who we are as humans and speaks to the primal self. Getting lost in your own music is a joy that we all should know.

Method: Make a list of authors and quotes that you feel will change your life for the better. Memorise 1 per day. Create images in your mind. Write them down, post them on the wall. Slow and steady 50 is an easy win.

Why? Your mind will be filled, choose what you’re going to fill it with. I listen to highly successful people on repeat, everyday. Biographies, autobiographies, manuals

FORCE

Method:

  1. Kiss the head to the floor
  2. Maintain a hollow body
  3. Establish balance at lockout on the last rep.

 

Why? Building towards one of the ultimate bent arm push strength movements. Strength and skill must be combined for success!

Method:

  1. Jump, tuck land.
  2. Nice and smooth.
  3. 5 reps in minute.
  4. No falls. No big stumbles

Why? Without spacial awareness and usable power what is the point of building massive leg strength and power.

Method: You can position the gripper and close with 2 hands up to the width of a credit card (not long-ways or flat, approximately 5 cm apart)

Why? 2 is the standard for men who use their hands. Combat, emergency services, weight training. Level 2 is a certification level for females which has been achieved by many women around the world (strong girls!). Gaining strength and muscle in all movements will be easier with this capacity.

Squat deep.

Bench Press clean.

Deadlift a truck.

Life’s good!

See the FPR Rules and Calculations Here

Method: (Snatch + Clean + Jerk) / Body weight = Weightlifting Ratio.

Why? Weightlifting is a place to demonstrate speed, strength, mobility, technique and courage! It’s hard but feels amazing when you nail it. All old-time lifters did fast and slow lifts. Even Mr Deadlift, the greatest deadlifter of all-time won state level competitions in the snatch and clean and jerk.

Method:

  1. Smooth descent.
  2. Make sure the biceps close over the elbow, to parallel or below.

Why? Dips build pressing strength and range into extension. They are the squat of the upper body.

Method: Use the just jump mat, smart sport or My Jump 2 app (the last is the cheapest).

Why? Is your squatting making you more athletic? Pound for pound China Weightlifting were equalling chinese jump sports. When you’re strong you have a foundation to fly. This correlates well to acceleration and is the basis for elite agility.

Method: Measure from the tips of your toes as the start of your tape / line to where your heels land. Be aware that mats may shift and people will try to creep there toes over the line. Allow none of this and you will have valuable numbers.

Why? When you can jump a long way compared to your height you have a base for all athletic performance. Co-ordinating your body as a projectile is also a valuable skill as is controlled landing from a maximal jump.

ENDURANCE

Method: Measure 20m, put the tape on and RUN. 3 consecutive misses of the beep and you’re out. Wait for the beep to start running each length.

Why? Serious endurance for anything! You have to have some speed and power to eat this one up which makes it better than straight line running.

Method: Take the dumbbell from the floor to overhead in one movement. A soft lock-out is ok. Lower the bell to within 5 cm of the ground or make controlled contact with the floor. Repeat..

Why? Power endurance. Unilateral strength. Anti-rotation bracing. If you can perform a lot of this movement you have a base for weightlifting and other power work.

Method: Touch your chin to the bar / band on each repetition. This technique isn’t need for heavy dips but is needed for bodyweight dips. We need the shoulder extension range of motion! Lockout the reps at the top. Keep the legs still and pointing straight down with straight legs where possible.

Why? Dips build pressing strength and range into extension. They are the squat of the upper body. High volume builds tolerance for heavy work and neural efficiency in the movement.

Method: Pull-ups on the 3 second timer. Touch the throat to the bar on each repetition. This will require strength in the posterior should and retraction muscles. If you can’t touch to the bar take a step back to correct postural weaknesses then resume the challenge of 10 contact pull-ups.

The body must maintain a straight line for all valid reps. Knees straight and no piking of the hips.

Touch the throat to the bar.

Do not

  1. Extend the neck
  2. Bend the hips or knees
  3. Do anything else weird to cheat.

Keep it clean 🙂

Why: When you’re dominating contact pull-ups for reps you have a good base for rope climbing, front levers, one-arm chins and more.

rmu-banner-image

Level 3

This is a formula for an exceptional life. You will bend the minds of the masses if you can achieve this.

Will anyone ever pass through from Level X to Level 1 through Level 2 to the unknown Level 3?

All levels must be passed with 12 or more tests achieved to get the Level 3.

Experts have said it’s not achievable for a human.

Time will tell..

MOBILITY

Method: Lock the knees. Tense the VmO and maintain tension. Put pressure into the floor through the palms.

Why? This is pre-requisite mobility for quality press handstands. You may also notice that your recovery from heavy lifting – squats and deadlifts comes much faster.

Method: Press into a back bridge. Initially you may have an angle in the arms or not be able to get into the bridge at all.

The shoulders must be directly over the hands. Straight legs is a progression but is not required for the level 3.

Why? We’ve lost extension. Most weight training and life occurs closer to the fetal position than what is ideal. We have to open the body if we want to restore posture and alignment to the body. This foundation of physical development has been lost but must come back to optimise positions in weightlifting and gymnastics.

Method:

  1. This movement should be unassisted by hands on legs.
  2. Reach forward with the chest rather than down.
  3. Legs should create a 90 degree angle or similar, this is not a lateral split.

Why? A pancake will allow you to do gymnastics movements like stalder presses, straddle and flag handstands. It is a powerful combination of adductor, hamstring and lower-back mobility. Chest to floor is a high level of mobility!

Method: Maintaining tension the thighs must reach the level of the heels. Elevate the feet by 1 inch to show strength in the split position.

Why? Mobility through the hip-flexors at this level will un-do the locked hips that most people are experiencing as the result of spending most of the day seated.

Method: Jean-Claude Van Damme style , be elevated just off the round with the hips at the height of the feet.

Why? Again this is a base for great handstands and movement possibility. Going down this path will strengthen your adductors and decrease the chances of common injuries like adductor tendonosis and osteitis pubis.

SKILL

Method: Kick to handstand. Find the line with feet together within 10 seconds. Hold this position for 90 seconds. Time starts from when the feet come off the floor. Alignment from the wrists through shoulders, hips and feet should all be one.

Why? An adult who arrives to a 90 second handstand is capable of just about anything in life. It will take serious time and persistence to achieve this target.

Stalder Method: Press from a straddle L-sit to handstand with feet together and return to straddle L-sit.

Why? This is a great combination of handstand balance, compression, hip range and press strength.

Method

5 ball cascade! Maintain the pattern for 15 seconds.

Why?

When 4-ball juggling becomes smooth, learning slows or even stops. We must continue. 5-balls requires faster hands, high throws and puts more learning into your non-dominant hand.

Method:

Keep the ball in the air.

No stalls for longer than 5 seconds.

Keep the ball moving from left to right and up and down the body throughout the 5-minute.

Why?

Your brain and your body are meant to be connected. Much of the success of humanity is as a result of our complex movement capacity. Reconnecting the brain to the body is a valuable. The skill with the ball will help your soccer skills or any co-ordination of the foot making contact with another object. You will also improve single leg balance and stability with functional ballistic mobility.

Method: Speak them into the camera, no notes.

Why: Communicating with someone in another language is an amazing feeling. Everyone should experience it. You may just see at this level that becoming conversant is not too far away!

With 1000 words and 100 phrases you can engage people enough to build serious momentum.

Method: Play songs into a camera. You can learn from YouTube, friends or a private teacher.

Why? Music is part of who we are as humans and speaks to the primal self. Getting lost in your own music is a joy that we all should know.

Method: Make a list of authors and quotes that you feel will change your life for the better. Memorise 1 per day. Create images in your mind. Write them down, post them on the wall. Slow and steady 100 is an easy win.

Why? Your mind will be filled, choose what you’re going to fill it with. I listen to highly successful people on repeat, everyday. Biographies, autobiographies, manuals.

FORCE

Method:

  1. Hold the feet in alignment with the shoulders
  2. Straight arms
  3. Maintain a straight line from the shoulders to the feet.

Why? Front lever is the best isometric test of upper body strength.

Method:

  1. Hold the feet in alignment with the shoulders
  2. Straight arms
  3. Straddle the legs as much as you need with straight legs

Why? Planche is the ultimate test of straight arm strength for non-gymnasts. The straddle is elite even for gymnasts. Full planche is not well suited for those working towards barbell mastery but straddle planche has been achieved by strong lifters.

Method:

  1. Collar bones to the level of the hands
  2. Maintain a hollow body
  3. Establish balance at lockout on the last rep.

Why? The ultimate bent arm vertical push strength movement. Strength and skill must be combined for success!

Method:

  1. Lower the body from handstand to parallel to the ground without touching the feet to the floor.
  2. Press from this position smoothly back to handstand
  3. Repeat and finish the last repetition in a balanced handstand.
  4. You may need to rotate your hands on the floor as you descend.

Why? This is the ultimate combined horizontal and vertical bent arm push strength movement. Strength and skill must be combined for success!

Method:

  1. Pull from a dead hang to touch the forehead on the top of the ring.
  2. You can progress from an open body to a closed body as you pull but you can’t kip or re-open and close the body.

Why? The ultimate test of pulling strength for the upper body. 1 arm-pull-ups require specialisation beyond weighted chin-ups / pull-ups which means they have extra value for the shoulder girdle and forearms.

Method: You can position the gripper and close with 2 hands up to the width of a credit card (not long-ways or flat, approximately 5 cm apart)

Why? 2 is the standard for men who use their hands. Combat, emergency services, weight training. Level 3 is a certification level for males which has been achieved by few men around the world. Gaining strength and muscle in all movements will be easier with this capacity.

Squat deep.

Bench Press clean.

Deadlift a truck.

Life’s good!

See the FPR Rules and Calculations Here

Method: (Snatch + Clean + Jerk) / Body weight = Weightlifting Ratio.

Why? Weightlifting is a place to demonstrate speed, strength, mobility, technique and courage! It’s hard but feels amazing when you nail it. All old-time lifters did fast and slow lifts. Even Mr Deadlift, the greatest deadlifter of all-time won state level competitions in the snatch and clean and jerk.

Method: Let’s work on the same standards as for the French Powerlifting individual lifts.

Why? Everyone is built differently and has different strengths. He’s your chance to shine excelling on one of the lifts.

Method: Dead hang to chin over the bar. No leg kick.

Why? This is a great feat for anyone and a big base for any pulling gymnastics or other work.

Method: Use the just jump mat, smart sport or My Jump 2 app (the last is the cheapest).

Why? Is your squatting making you more athletic? Pound for pound China Weightlifting were equalling chinese jump sports. When you’re strong you have a foundation to fly. This correlates well to acceleration and is the basis for elite agility.

Method: Measure from the tips of your toes as the start of your tape / line to where your heels land. Be aware that mats may shift and people will try to creep there toes over the line. Allow none of this and you will have valuable numbers.

Why? When you can jump a long way compared to your height you have a base for all athletic performance. Co-ordinating your body as a projectile is also a valuable skill as is controlled landing from a maximal jump.

ENDURANCE

Method: Measure 20m, put the tape on and RUN. 3 consecutive misses of the beep and you’re out. Wait for the beep to start running each length.

Why? Serious endurance for anything! You have to have some speed and power to eat this one up which makes it better than straight line running.

Method: Take the dumbbell from the floor to overhead in one movement. A soft lock-out is ok. Lower the bell to within 5 cm of the ground or make controlled contact with the floor. Repeat..

Why? Power endurance. Unilateral strength. Anti-rotation bracing. If you can perform a lot of this movement you have a base for weightlifting and other power work.

Method: Touch your chin to the bar / band on each repetition. This technique isn’t need for heavy dips but is needed for bodyweight dips. We need the shoulder extension range of motion! Lockout the reps at the top. Keep the legs still and pointing straight down with straight legs where possible.

Why? Dips build pressing strength and range into extension. They are the squat of the upper body. High volume builds tolerance for heavy work and neural efficiency in the movement.

Method: Pull-ups on the 3 second timer. Touch the throat to the bar on each repetition. This will require strength in the posterior should and retraction muscles. If you can’t touch to the bar take a step back to correct postural weaknesses then resume the challenge of 10 contact pull-ups.

The body must maintain a straight line for all valid reps. Knees straight and no piking of the hips.

Touch the throat to the bar.

Do not

  1. Extend the neck
  2. Bend the hips or knees
  3. Do anything else weird to cheat.

Keep it clean 🙂

Why: When you’re dominating contact pull-ups for reps you have a good base for rope climbing, front levers, one-arm chins and more.

rmm-banner

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