MovNat Combo Workout (MCW): Jumping, Crawling, Balancing, RunningPosted | 1 comment
A MovNat combo workout (MCW) is a short circuit, combining a selection of techniques and movement variations, to be performed several times in a row without discontinuity. The content, emphasis, and level of difficulty of a combo in term of volume (time, number of sets and reps, distance), intensity (speed, height, distance, weight) or complexity (movement pattern, surfaces, shapes, weather conditions) should vary in relation to individual level and objectives.
Are you completely new to this? You’re a Beginner MovNatter and that’s cool
3 sets of:
Vertical Jump x 4 (1 foot high, wide flat surface landing)
Shoulder Crawl 20m (linear path)
Pivot Reverse x 4 (2×4 beam, ground level)
You’ve got some experience? That makes you an Experienced MovNatter, but stop bragging about it
4 sets of:
Vertical Jump Up to Depth Jump Down x 4 (2 feet high, landing on narrow target)
Shoulder Crawl 2 x 20m (non-linear path)
Pivot Reverse x 6 (elevated 1-2 feet)
You’ve got some serious practice already? You’re an Advanced MovNatter, bad boy!
5 sets of:
Skill to skill Vertical Jump to Balancing (3-4 feet high, landing on rounded beam) to Depth Jump (landing on rounded beam, ground level) x 6
Manipulative Shoulder Crawl 40m (non-linear path, carrying 45 lbs)
Pivot Reverse x 8 (elevated 2 feet, rounded beam)
Running 200m sprint
MovNat training is a physical education system and fitness program entirely based on the full range of natural human movement skills, including locomotive, manipulative, and combative skills.
The goal of MovNat training is the acquisition of physical competence for practical performance in the real world, and through the symbiotic development of movement skills and conditioning. The practice is both scalable and progressive.
(i.e train intelligently, there’s enough jackasses in this world already)
The MCW above is for inspirational and motivational purpose only. It is not a technical instruction, or a standard, or individual program. Indications of reps, sets, time, height, distance, weight etc… are suggestions. Programming should be individually customized according to individual competence and objectives.
You are responsible for your own health and physical integrity. Always keep in mind safety considerations before engaging in physical training.