RMVT Ultimate Base Template
Sometimes the simplest solution is the best one!
There are many paths that can be followed to achieve RealMVMT targets.
This approach includes the key components weekly.
It's not the only way to reach RealMVMT Black Belt but it is one way.
Intensity must be controlled. If you're training daily. Get to know your body. Push hard rarely. Train with precision and consistency for where you want to be 5 & 50 years from now not how you want to be in 5 weeks.
A lot more details about individual movement progressions, specializations etc. can be found in the individual guides.
White / Grey Belt Training
Self-belief comes from consistency.
The mentality of days off is a dangerous one.
When you stop, you stop.
There is no guarantee of how and when you will get going again.
Of course, we must respect rest, healing time, and anabolism.
Still STOPPING is dangerous.
CALIBRATE (10 mins)
Juggle (Hand / Foot)
Handstand / Foot Balance
Carry (Overhead / Chest / Implement)
Mobility Flow (2 minutes)
FORCE (15-30 minutes)
Upper Body - 3 days/wk
Lower Body - 3 days/wk
4 Blocks of Dense Strength.
2 blocks of 3-5 Reps
2 blocks of 10 Reps.
SYMMETRY (10-20 minutes)
Lower Body - 3 days/wk
Day 1.
A. Back Squats 5D5
B. Goblet Squats / Cyclist Squats 5D10
Skill > Hacky
Mobility > Sissy Squat
Day 2.
A. ATG Split Squats 5D5
B. Seated Good mornings 5D5
Skill > Snatch
Mobility > Pike + Pancake
Day 3.
A. Deadlifts / Rack Pulls / RDL's 5D5
B. Nordic Curls 5D5
Skill > Clean & Jerk
Mobility > Side Split
Upper Body - 3 days/wk
Day 1.
A1. Dips
A2. Hammer Curls
B1. 1 Arm Chin-Ups
Skill > Handstand Entries + Accumulation Juggles
Mobility > German Hang
Day 2.
A1. Bench Press
A2. Single Arm Scap Pulls
Skill > Ladder Up Juggles + Handstand Holds
Mobility > Back Bridge
Day 3.
A. Vertical Press - Strict / Behind The Neck / Push
B. Weighted Chin-Ups / Ropes
Skill > Freestyle Juggle + Handstand Positions Focus
Mobility > Bottom Position Push-Up
Red / Black Belt Training
Use more 1-3 rep work on the key lifts
More sets -> 10 sets on key lifts and 10-30 sets of assistance work.
Use gymnastics movements.
Progress through the programming styles in 2 week intervals (clusters / ramping / dense strength / eccentrics / isometrics etc.)
Lower Body - 3 days/wk
Day 1.
Snatch
A. Back Squats 5D5
B. Goblet Squats / Cyclist Squats 5D10
Skill > Hacky Alternating
Mobility > Sissy Squat
Day 2.
Power Snatch & Jumps
A. ATG Split Squats 5D5
B. Seated Good mornings 5D5
Skill > Hacky Whole Body
Mobility > Pike + Pancake
Day 3.
Clean & Jerk
A. Deadlifts / Rack Pulls / RDL's 5D5
B. Nordic Curls 5D5
Skill > Hacky Whole Body
Mobility > Side Split
Upper Body - 3 days/wk
Day 1.
Free Standing Handstand Push-up
A1. Dips
A2. Hammer Curls
B1. 1 Arm Chin-Ups
Skill > Handstand Entries + Accumulation Juggles
Mobility > German Hang
Day 2.
Planche Push-Ups
A1. Bench Press
A2. Single Arm Scap Pulls
Skill > Ladder Up Juggles + Handstand Holds
Mobility > Back Bridge
Day 3.
Skin The Cat (front & back lever)
A. Vertical Press - Strict / Behind The Neck / Push
B. Weighted Chin-Ups / Ropes
Skill > Freestyle Juggle + Handstand Positions Focus
Mobility > Bottom Position Push-Up
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