MovNat Combo Workout (MCW): JUMPING/CRAWLING/BALANCING/CLIMBINGPosted | 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:
Leg Swing Jump 6x to a broad flat surface
Push Pull Crawl 15m (linear path)
Tripod Transition (on the ground)
Tuck Swing 5 cycles
You’ve got some experience? That makes you an Experienced MovNatter, but stop bragging about it
4 sets of:
Leg Swing Jump 10x to a slightly elevated uneven surface
Push Pull Crawl 20m (non-linear path)
Tripod Transition (flat wide surface, elevated 3-4 feet)
Tuck Swing 10 cycles
You’ve got some serious practice already? You’re an Advanced MovNatter, bad boy!
5 sets of:
Leg Swing Jump to a precision landing on narrow surface 10x
Skill to Skill Transition: 6 feet Depth Jump to dive roll to 20m Push Pull Crawl (non-linear path)
Tripod Vault (on rounded narrow surface, elevated 4-6 feet)
Elbow Pop Up 10x
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.