MK Movement in Craigieburn, Victoria, Australia | Sports

MK Movement

Locality: Craigieburn, Victoria, Australia

Phone: +61 413 159 727

Address: 60 Central Avenue Park 3064 Craigieburn, VIC, Australia

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Likes: 746

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• Medical and health
• Fitness trainer
• Sports

25.01.2022 How to do Med Ball training in a commercial gym? Generally there is limited places where you can pulverise a heavy med ball onto a wall without getting embarrassed by breaking the plaster... If your gym has a boxing bag, you might be able to do your explosive Med ball work on this. Any other creative ways to get it done?... 3 x 3 e/s @ 9kg Med ball rotations

25.01.2022 @philmaranz absolutely killing it! 6 months post ACL tear with 3 reps at 80kg and plenty left in the tank. Phils goal was to be able to pick up 50kg of deadweight repeatedly for his work (Carpenter).... The goal is to now pick up odd objects of this weight and complete them in a more challenging manner (I.e deep crab walk holding heavy weight).

24.01.2022 QUAD BLASTER For those with minimal equipment, give these suckers a go! Expect balloon quads at the end and a strong lower body stimulus. Exactly what Im after with nothing at home.... Have a good week folks

24.01.2022 Some progress shots (week 12) Slowly getting a little thicker week by week 4 more weeks to go

23.01.2022 Hoodies and Singlets are coming! If ya keen drop me a DM! All AS Colour apparel. So its comfy as!!... Hoodies - $50 Singlets - $20 Probably 2 weeks off from getting my hands on them. Can post too! Love MK

22.01.2022 Missing a piece of the puzzle in your athletic performance? There needs to come a time where your focus should move from getting stronger to getting more powerful and being able to apply force quickly. Being able to reach your peak maximal strength faster than your opponent will generally result in higher level performance.... Youre opponent might be able to squat 100kg more than you and bench press 3 x his body weight, but he is only stronger than you if time is not limited. I.e think of powerlifting (slow grinding movements) Most sports require immeadiate explosive movements over milliseconds to result in successful outcomes! Start incorporating some power, rate of force development and explosive strength movement training into your program ... only once you have reached close to your max strength levels! (Drills posted in comments as example) Photo from Science and Practise of Strength Training

21.01.2022 How to warm up for a SPEED session? This is generally what I do before completing any type of Speed training. I literally keep it this short (5 mins MAX), then I move into a Primer drill for a few sets/reps (wickets/band resisted sprints/jumps) then into the fun stuff (SPRINTING) !... Reinforce good patterns in the warm up and prepare the CNS for the activity to follow. Simples ;)

20.01.2022 Be creative in your prescription and tailor it to the individuals capabilities. Working with an individual who has diagnosed Cerebral Palsy and has been in a wheelchair for >10 years. Our sessions have had an 80% focus on ROM/Mobility and 20% focus on strengthening. He is very strong in the sagittal plane but only within certain degrees of movement as well as being very anterior chain dominant as you can imagine.... Find a way to get the adaptation you are after by changing the way you prescribe the exercise. All trial and error and still learning.

19.01.2022 For those who are wanting a program to get through lockdown! Give the page a message and we will reach you!

17.01.2022 Hey Rockstars, As some may know, I work for an Exercise Oncology company called Ex-Med Cancer. Working in this space is a big interest of mine and I thoroughly enjoy the challenges and the people we meet day to day. This is just a short presentation discussing a case study where impact training was used to improve bone mineral density. ... Drop us a DM if you have any questions about the presentation!

17.01.2022 No Barbell, No Worries If you want to do some posterior chain work at home but dont have the fancy equipment... then welcome aboard the humbled resistance band. Sprinkled these in before some lower body exercises and feeling great because of it.... Youll get an intense peach squeeze/burn and feel hammies/quads firing fiercely! Give them a go guys!

16.01.2022 My beautiful friend @becmilczakk has absolutely smashed it under MK Movements care over the past 10 weeks! We have gone down a massive 7.5 kg during this time and focussed on lots of education along the way. Its about teaching people how to fish, not giving them the fish. ... No radical diet here... just flexible, sustainable eating. If youre keen to learn more drop the page a message! Stay safe team!

15.01.2022 HOME EXERCISE PROGRAMS My business @coachkoroneos_aep is offering home exercise programs for those wanting a PERSONALISED plan to complete whilst at home. It would involve a short phone call to discuss what equipment you have available at home and what your training history and goals are.... For the field sport athletes, I can also offer speed and/or conditioning programs to help with getting you faster and fitter! I am charging a one off $40 inc GST payment for the program. Help keep small businesses afloat during these tough challenging times!

15.01.2022 WHAT TO SAY WHEN YOU'RE GETTING YOUR ATHLETES TO DO MAXIMAL EFFORT SPRINTS ? External cueing > Internal cueing for enhancing sprint performance. No suprises there.... Make the athlete think less about how their body parts are moving and shift the focus on affecting something in his/her environment . Here are some great external or neutral cues that may be effective with your athletes. My favourite I find best works with my athletes is: 1Tear back the track 2Explode out like you're being chased 3Hammer the nails 4Run tall Image from journal article "Coaching Instructions and Cues for Enhancing Sprint Performance (2016)"

15.01.2022 ISO Chins with @billa_sehdev

14.01.2022 MK Movement has been quite lately as Matt has just been in Tassie completing the famous Overland Track! We spent 7 days in Tassie high country wilderness with no luxuries and everything we needed to survive and succeed carried on our backs (approx 20kg). We covered a total distance of approx 90km and some serious uphill each day.... Ready for some time to chill and excited to reload for a big 2020! @ Overland Track

14.01.2022 At 70% of your max speed you are only using approx 50% of your hamstrings capability...at 80-85% of your max speed you are only using 70-75% of your hamstrings maximum capacity. Therefore you need to really train at max velocities, so you can prepare your hamstrings for game day sprints. (Justin Crow - Physical Performance Coach at Essendon FC) The wickets drill. Why I love it? 1. It is a great drill to teach upright posture, shapes (good frontside mechanics) and reinforce st...rength in key positions (i.e. strong ankle and hip complexes). 2. The wickets do the coaching for you and force the athlete to get into more optimal upright sprinting positions. 3. Great drill to do as a "primer" before completing your max velocity work (e.g. 2-3 reps x 30m efforts). I do this sort of stuff at least once per week during the in-season phase. More as an injury reduction POV more so than anything. Recorded a few different angles and in slow-mo so I could see what needed work.

14.01.2022 What a way to finish the year with a hot date with some of my Exmed Cancer Sunshine group! These ladies put the hard work in 3 days a week across 12 weeks and learnt all about how to exercise properly for their cancer type + side effects of their treatment. Bottoms up!... @exmedcancer

14.01.2022 Congratulations to Bec Milczak who entered the comp we were running 2 weeks ago and has won 12 weeks of training/nutrition programming services valued at over $400! Thankyou for everyone who entered and there will be another comp running in the near future once we get the page to 1000 likes! PM me Bec to get you started!

10.01.2022 MK Movement is opening up some slots for Online Coaching!!! If your thinking about shredding some kgs or looking to add muscle and mass over winter, then the time to start is now! Dont wait and leave it too late. Follow a structured weekly program which is cost effective and guarantees results if you adhere to it.... You will be provided with an individualised training program, calorie/macro targets and receive room for improvement feedback via weekly check ins. This program is geared more for people who: 1. Have experience or willing to learn myfitnesspal 2. Intermediate gym training experience (Know how to do basic lifts i.e. squat, hinge, chest press, row etc...) 3. High amounts of discipline and focus (Be prepared to track your food intake over a period of time & not let your social life fully get in the way of your goal). If you are interested please DM the page and I will send more information! Ready to get in your best shape?

10.01.2022 CAN SQUATTING QUARTER DEPTH BE MORE BENEFICIAL THAN FULL DEPTH? Short answer, it depends... In the context of speed- yes.... Research has found 1/4 depth to be more superior than half or full range squats in relation to 40 yard dash times (in other words for improving acceleration and max velocity speed times). The research concluded this to be due to joint angle specificity and joint angle overload, leading to greater motor recruitment and force production. Basically, actin and myosin pulling together which forms more cross bridges and results in an in force. So if your goal is to your speed, you are likely to get the same, if not, MORE benefit completing the 1/4 squats variation. However... Personally, I believe that this is an exercise variation suited to more intermediate lifters. I would focus on squeezing out as much strength as possible (athletes should aim to squat 1.5-2x there body weight) using a standard squat before attempting any other variations. What are peoples thoughts on this? *Video not the best representation of a 1/4 squat. It looks more like a half. Graph posted in comment section below

08.01.2022 Quote from @physical_prep regarding using HR for HIT prescription. What about using HR recovery to prescribe the start of the next interval? Useless as well. .. like Im going to let 30 soccer athletes decide when to start the next interval. In your dreams buddy. Haha well said Sir... #strengthandconditioning #highintensitytraining #hiit

07.01.2022 Sick of the same old warm up each time you get to the gym? Have a go at skipping for 1 min on : 1 min off x 2 efforts. Play around with the skipping variations... single leg, double leg, high knees etc.... Great to get you hot, sweaty and neurologically primed for your session!

07.01.2022 Just finished a 4 day/55km hike across Tasman National Park completing the Three Capes Track. Jenna led Emily and I through some yoga each night after our hike. It was the first time I actually tried yoga properly and I must say I was hesitant to try at first but ended up loving it!... Exposing yourself to a new stimulus and trying things your not comfortable with is always a massive positive! Ready for some rest time as we have clocked up over 150km of hiking over the last fortnight.

07.01.2022 Super proud of my good pal Olivia Collicoat She has followed 12 weeks of periodised programming. The focus has been largely on performance rather than aesthetics. Liv is a gun trick skier and the focus has been to prepare her for a big season of competitions starting in Jan.... Liv youve been a pleasure and good luck you pocket rocket @ Melbourne, Victoria, Australia

06.01.2022 My go to for building big tree trunks? Welcome the Bulgarian Split Squat (BSS). This exercise is quite far down the chain in regards to progressions from a standing lunge, but boy oh boy.... what a great bang for buck exercise!... Here are 5 reasons as to why I love the BSS. 1. Single leg strength & hypertrophy development = 2. Balance & Coordination = 3. Different variations to overload different joints/muscles (i.e. kettlebell front rack, BB back squat position, off-set DB etc...) = 4. Deep Hip Flexor stretch = 5. Joint angle's and positions are somewhat similar to those when moving laterally (speed development) = Have a good week everyone! Stay hygienic in the gym please.

06.01.2022 TAC client came to me 4-5 months ago with chronic lower back pain and was afraid to bend her back and lift things from the floor. What did we do? 1We practised bending and 2 picked things up from the floor.... How did we do it? Slowly and gradually, sneaking under the pain radar. Here she is lifting 40kg. Fancy that? Come see an Exercise Physiologist for your aches and pains!

06.01.2022 RPE 9 Lets see if we can get this Dead up by the time Rona finishes

06.01.2022 Do Sled Sprints Make You Run Slow or Fast? Ive used sleds for the last 2-3 years and had great success with using them as a tool to improve acceleration. The research supports it and my results with clients shows it, so we will continue doing it. In this video Im towing 16kg (approx 22% of BW).... I completed 2 x 4 reps of 10m with 5 minutes rest between sets and 30-60 seconds between reps. With the focus on improving acceleration, Im dedicating three sessions per week at the moment. Session 1: Sprints on Grass Session 2: Hill sprints Session 3: Resisted Sled sprints Ill spend a total of 4 weeks cycling through different volumes and stimulus (starting positions etc.) Ive taken the short to long approach (starting with shorter distances 10-20m before working up to longer sprints 40m +) as the hammies seem to enjoy it better. Here are a few power movements Ive been completing prior to this session to also assist. 1Overhead Med ball toss (explosive triple extension) 2Broad Jumps (horizontal projection) 3Pogo Hops (for ankle stiffness and plyo power) 4Explosive knee punch (starting power- first 5 steps).

05.01.2022 Hope everyone is staying active and getting there walking/running game up during lockdown! @emilyclarke__ repping the new comfy MK Hoods! @ Greenvale, Victoria, Australia

05.01.2022 Are you unsure what exercise to do at home? Are you lacking motivation during these challenging times? I'm offering individualised Home Exercise Programs for anyone who needs guidance on what they need or could be doing at home to keep your health and fitness strong. ... The cost of the individualised program is $30 inc GST. As an Accredited Exercise Physiologist (4 year tertiary qualified), you can be sure that you're receiving sound exercise advice. There is lots of stuff out there on social media and google on home workouts, but none of it may be appropriate for you. For the athletes out there, I can also design speed and conditioning (fitness) plans to keep you in tip top shape! Message myself or my business page "MK Movement" Stay safe everybody. Matty

04.01.2022 Some single leg squat eccentrics Can you control your body weight? All good and well if a pilot can take off with a plane, but not so good if he cant land and control the plane back down...... Do some Eccentrics into your training. PERIOD

04.01.2022 Online Comp is being drawn next week! Remember to tag 5 mates to be in the running for a free 12 week training/nutrition online coaching plan (worth over $400)! Heres some lazy Sunday squats because why the hell not

03.01.2022 FREE 12 WEEK ONLINE TRAINING GIVEAWAY! There is no better time than now to really knuckle down with your training and diet. If you have thought about trying to shed a few kg's or adding some muscle mass to your body, then lets do it.... The winner will receive an individualised week to week training/nutrition plan for 12 weeks to the value of $420! All you need to do is: 1. Like "MK Movement" and 2. Tag 5 mates. Too Easy? The winner will be randomly selected using a random generator and this will be filmed on Friday 1st of May. Goodluck to all that are entering :)

03.01.2022 Lest we Forget

03.01.2022 MK Movement Greenvale Football Club Scholarship Up for grabs is x4 athletic performance scholarships with a total value of $2000! Im looking to give back to the young juniors (male/female) and seniors at the Greenvale Football Club after COVID-19 put a halt to the 2020 season.... If you want to take your game to the next level then this is for you. Follow the instructions on the picture to successfully enter. Winners will be announced on AFL Grand Final Day (24/10/2020). Goodluck and stay safe! Matt

03.01.2022 The Plyo Broad Jump These have slided back into my program as Ive returned to a more heavy speed/acceleration block and aim to get some more spring in my step for footy. These will soon be progressed to a single leg static jump and then to a dynamic jump later on towards Christmas!... Hope everyone is training hard!

03.01.2022 CLIENT SPOTLIGHT Speedster @zach.mccasker up a few kgs after 6 weeks of being in a calorie surplus. Slow and steady has been the trick for not putting too much body fat on and retaining Zachs leanness.... When you increase weight too quick you are generally adding a shit load of body fat and not a lot of muscle mass. 4 more weeks of surplus for zachy boy! If you want to add some lean size to your rig then hit the page up!